The Difference Between Dairy Intolerance and Dairy Allergy
Before answering 'can you eat cheese if you are dairy intolerant?', it's crucial to understand the difference between a dairy intolerance and a dairy allergy. A dairy or milk allergy is an immune system response to the proteins in cow's milk, such as casein and whey. This can cause immediate and severe reactions, including hives, swelling, and even anaphylaxis, and requires complete avoidance of all dairy products.
Conversely, a lactose intolerance is a digestive issue caused by a deficiency of the enzyme lactase, which is needed to break down lactose, the sugar found in milk. Without enough lactase, undigested lactose ferments in the gut, leading to symptoms like bloating, gas, cramps, and diarrhea. For this reason, many people with lactose intolerance can still consume small amounts of dairy, especially low-lactose varieties, without discomfort.
Why Some Cheeses Are Easier to Tolerate
The amount of lactose in cheese varies dramatically depending on how it's made and aged. The cheesemaking process separates the milk into curds and whey; most of the lactose is drained away with the whey. Furthermore, as cheese ages, bacteria continue to break down the remaining lactose into lactic acid, further reducing the lactose content. This process is why aged cheeses are often lower in lactose than fresh, soft cheeses.
Low-Lactose Cheeses to Consider
If you have lactose intolerance, you can explore many types of cheese with low or virtually no lactose:
- Aged Hard Cheeses: Parmesan, aged cheddar, and Swiss are excellent choices. They are aged for a long time, allowing beneficial bacteria to break down the lactose. For instance, Parmigiano Reggiano has almost no lactose.
- Goat and Sheep Milk Cheeses: Some individuals tolerate cheeses made from goat or sheep milk better than cow's milk cheese. Feta made from sheep's milk can be particularly low in lactose.
- Certain Blue Cheeses: Strong, aged blue cheeses have very little lactose left by the time they are ready to eat.
- Lactose-Free Cheeses: Many brands now offer specially prepared lactose-free versions of popular cheeses like cheddar and mozzarella. These have the lactase enzyme added to break down the lactose during production.
How to Read Cheese Labels
When shopping for cheese, a quick way to check the lactose content is by looking at the nutrition facts. If the label lists '0g sugars' per serving, the cheese is virtually lactose-free. Always be sure to check the serving size, as consuming a larger portion may exceed your personal tolerance level.
Low-Lactose Cheeses vs. High-Lactose Cheeses
| Cheese Type | Lactose Content | Tolerability for Lactose Intolerance | Example Cheeses |
|---|---|---|---|
| Aged Hard | Very low (often <0.1g per serving) | High | Parmesan, Aged Cheddar, Swiss, Gouda |
| Soft/Fresh | Higher | Low to Moderate (depends on individual) | Ricotta, Cottage Cheese, Cream Cheese |
| Goat/Sheep Milk | Low to Very Low | High (often better tolerated than cow's milk) | Feta (from sheep's milk), some goat cheeses |
| Processed | Varies, often moderate to high | Low | American cheese slices, cheese spreads |
| Blue Cheese | Low (due to aging) | High | Stilton, Gorgonzola |
Other Considerations for Dairy Intolerance
Enzyme Supplements
For those with lactose intolerance, over-the-counter lactase enzyme supplements can help. Taking these supplements right before a meal containing dairy can provide the necessary enzyme to break down the lactose and prevent symptoms.
Other Dairy Sources
While some cheeses are low in lactose, other dairy products often contain much higher amounts. For example, milk and ice cream are significantly higher in lactose than most aged cheeses and are more likely to trigger symptoms. Yogurt, especially with active cultures, can be easier to digest because the bacteria help break down the lactose.
Listening to Your Body
Everyone's tolerance level is different. Starting with a very small serving of a low-lactose cheese and seeing how your body reacts is the best approach. You can gradually increase the portion size to find your personal limit. Pairing cheese with other foods can also slow digestion and reduce the likelihood of symptoms.
Conclusion: Navigating Cheese and Dairy Intolerance
For those with a true dairy allergy, avoiding all cheese and dairy is essential. However, if you have lactose intolerance, the prospect of eating cheese is far from hopeless. By understanding the cheesemaking process, prioritizing aged, hard cheeses like Parmesan and mature cheddar, and reading labels carefully, you can often find a way to enjoy cheese without discomfort. Experimenting with goat and sheep milk options or using lactase supplements can also expand your horizons. The key is to know your body and make informed choices to keep your gut happy while still enjoying your favorite foods. For further information on managing lactose intolerance, the National Institutes of Health (NIH) provides extensive resources.(https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition)
Is it possible to be intolerant to cheese and not other dairy?
Yes, it is possible, though less common. While many people's issues stem from lactose, some individuals may have sensitivities to other components of cheese, such as specific milk proteins or even molds used in production, leading to symptoms even if other low-lactose dairy products are fine.
Are lactose-free cheeses a good substitute?
Lactose-free cheeses are an excellent and safe alternative for individuals with lactose intolerance. They contain the added lactase enzyme to break down the lactose, so you can enjoy the flavor and texture of cheese without the digestive upset.
How can I tell if a cheese is low in lactose?
Checking the nutrition label for the 'Sugars' content is the most reliable method. If a serving contains '0g sugars', it is considered virtually lactose-free. Harder, aged cheeses generally have lower lactose content due to the aging process.
Does adding lactase enzyme drops to milk work?
Yes, lactase enzyme drops can be added to milk to break down the lactose before consumption. This makes the milk easier to digest for those with lactose intolerance, essentially creating a homemade lactose-free milk.
What are some non-dairy cheese alternatives?
Non-dairy or vegan cheeses are widely available and made from a variety of ingredients, including nuts (cashew, almond), soy, and coconut oil. These are suitable for those avoiding dairy for any reason, including allergies.
Is it better to eat cheese with other food if you are intolerant?
Yes, consuming lactose-containing foods with other non-dairy foods can help slow down digestion and lessen the impact on your system, potentially reducing symptoms.
Should people with a cow's milk protein allergy eat cheese?
No, individuals with a cow's milk protein allergy must avoid all cheese, regardless of how it is produced or aged. The allergic reaction is to the protein, not the sugar, and even trace amounts can trigger a severe response.
