Can you eat cheese while lactose intolerant?

November 26, 2025 •

3 min read

Over 65% of the world's population experiences some form of lactase non-persistence, the underlying cause of lactose intolerance. Fortunately, this common condition does not mean you must give up cheese entirely; many people can still enjoy certain types of cheese without experiencing symptoms.

Quick Summary

This article explains why aged and hard cheeses are often safe for those with lactose intolerance, detailing the cheesemaking process that removes most lactose. It explores which types of cheese are naturally low in lactose, discusses readily available lactose-free and dairy-free alternatives, and provides a guide on how to reintroduce cheese into your diet successfully.

Key Points

Aged Cheeses Are Low in Lactose: During the aging and fermentation process, bacteria consume the milk sugar (lactose), making hard cheeses like Parmesan and aged cheddar nearly lactose-free.
Fresh Cheeses Contain More Lactose: Soft, fresh cheeses like ricotta and cottage cheese have not been aged long enough to break down the lactose and are therefore more likely to cause symptoms.
Check Your Tolerance Levels: Individual sensitivity varies greatly, so start with small amounts of low-lactose cheese and observe your body's reaction.
Try Lactase Supplements: Over-the-counter lactase enzyme supplements can help your body digest lactose more easily when eating dairy.
Alternatives Are Widely Available: For severe intolerance, lactose-free dairy cheeses and plant-based vegan cheeses offer excellent, symptom-free options.
Combine with Other Foods: Eating cheese with a meal can slow down digestion and minimize potential digestive issues.

Understanding Lactose Intolerance and Cheese

Lactose intolerance is a digestive condition caused by a deficiency of the enzyme lactase, which is needed to break down lactose, the sugar found in milk. When undigested lactose reaches the large intestine, it is fermented by gut bacteria, leading to uncomfortable symptoms like bloating, gas, and abdominal pain. However, the amount of lactose in cheese varies dramatically depending on the type and how it is produced, which is why many with this condition can eat certain cheeses without issue.

The Science Behind Low-Lactose Cheeses

The key to finding a suitable cheese lies in the cheesemaking process. During production, milk is separated into curds (the solids) and whey (the liquid). The majority of the lactose stays in the whey, which is then drained off. For aged and hard cheeses, the process continues with fermentation, where bacteria consume the remaining lactose and convert it into lactic acid. The longer a cheese ages, the more lactose is broken down, resulting in a product with a significantly lower lactose content.

Hard Cheeses: Your Best Bet

Hard, aged cheeses are often the safest options for those with lactose intolerance because they contain very little to no lactose.

Parmesan (Parmigiano Reggiano): Aged for a minimum of 12 months, this hard Italian cheese contains virtually no lactose.
Aged Cheddar: Extra mature varieties, aged for 18 months or more, are almost lactose-free as the lactose ferments into lactic acid during the aging process.
Swiss Cheese: Varieties like Emmental and Gruyère have very low lactose levels because the whey is removed early in the cheesemaking process.
Aged Gouda: The lactose content decreases as this cheese ages, with very old varieties being excellent choices.

Soft and Fresh Cheeses to Approach with Caution

While harder cheeses are generally safe, fresh and soft cheeses contain higher moisture and have not been aged long enough for the lactose to fully break down. Some, however, may still be tolerated in small amounts.

Brie and Camembert: Despite being soft, these cheeses have minimal lactose content and may be suitable for many.
Feta: Often made from sheep or goat's milk, which is naturally lower in lactose, aged feta can be tolerated by some.
Fresh Mozzarella: While fresher, low-moisture versions generally have less than 1g of lactose per 100g, so moderation is key.

Lactose-Free and Vegan Alternatives

For those with severe intolerance or a milk allergy, there are excellent alternatives available.

Lactose-Free Cheeses: These are dairy cheeses that have been treated with the lactase enzyme to break down the lactose for you.
Vegan/Dairy-Free Cheeses: Made from plant-based ingredients like nuts, soy, or coconut, these are completely free of lactose and dairy protein.

How to Reintroduce Cheese Into Your Diet

If you're unsure about your personal tolerance, a gradual approach is recommended. Start with a small, aged cheese portion and monitor your symptoms. Combining cheese with other foods can also help slow digestion and reduce the likelihood of discomfort. Keeping a food diary can help you identify your personal lactose limit and the types of cheese you can tolerate best.

Comparison of Cheese Types by Lactose Content


Cheese Type	Examples	Lactose Content (Approx. per 100g)	Suitability for Lactose Intolerance
Hard, Aged	Parmesan, Aged Cheddar, Swiss	< 0.1g	Excellent. Low to virtually no lactose.
Semi-Hard	Gouda, Provolone	0.1–2.2g	Good. Aged varieties have lower levels.
Soft, Aged	Brie, Camembert	0–2g	Moderate. Often low, but can vary.
Fresh, Soft	Ricotta, Cottage Cheese	3–5.1g	Poor. Higher lactose content.
Processed	American Cheese, Cheese Spreads	0.5–6.5g	Poor. Often contains added lactose.

Conclusion

For most individuals with lactose intolerance, enjoying cheese is not off the table. The key is to choose wisely, opting for hard, aged varieties that contain minimal or no lactose due to the natural cheesemaking and fermentation process. Alternatives like lactose-free dairy cheeses and vegan options provide delicious solutions for those with higher sensitivity. By understanding the lactose content of different cheeses and listening to your body, you can confidently include this favorite food in your diet without unwanted side effects. If you're managing your symptoms, consider consulting with a healthcare professional or dietitian for personalized advice.

Visit the Better Health Channel for more detailed information on lactose intolerance management.

Frequently Asked Questions

Hard, aged cheeses such as Parmesan, aged cheddar, and Swiss are the best choices because the aging process naturally breaks down most of the lactose, leaving very low to trace amounts.

The lactose content is determined by the cheesemaking process. Most lactose is drained off with the whey, and any remaining lactose in hard, aged cheeses is fermented into lactic acid by bacteria over time.

Fresh mozzarella is lower in lactose than milk but still contains some. Many people can tolerate it in moderation, but it's best to test your personal tolerance with a small portion.

Goat and sheep milk have slightly less lactose than cow's milk. Aged varieties, like feta or Pecorino Romano, are also low in lactose and often well-tolerated by those with mild sensitivity.

No, lactose-free cheese is a dairy product where the lactose has been removed or broken down. Dairy-free (or vegan) cheese is made from plant-based sources and contains no dairy whatsoever.

If you eat cheese with too much lactose for your tolerance level, you may experience bloating, gas, abdominal pain, and diarrhea, typically 30 minutes to 2 hours after consumption.

Keeping a food diary is a helpful method. Note what and how much you ate and any symptoms you experience. This can help you identify a pattern and your individual threshold for lactose.