How am I lactose intolerant but can eat cheese?

December 23, 2025 •

3 min read

Over 65% of the world's population has some degree of lactose malabsorption, yet many can still enjoy cheese without issue. The seemingly contradictory experience of being lactose intolerant but able to eat cheese is surprisingly common and depends on several factors related to cheesemaking and individual tolerance levels.

Quick Summary

This article explores the scientific reasons behind why many lactose intolerant individuals can consume certain types of cheese without experiencing digestive discomfort. The explanation involves the natural cheesemaking process, particularly fermentation and aging, which significantly reduce the lactose content, making it tolerable for sensitive digestive systems.

Key Points

Reduced Lactose: The process of making and aging cheese significantly reduces its lactose content compared to milk.
Aged is Better: Hard, aged cheeses like Parmesan and aged cheddar have the lowest lactose levels and are most tolerable for those with lactose intolerance.
Individual Tolerance Varies: Some lactose intolerant individuals retain enough residual lactase to digest small amounts of lactose without discomfort.
Consumption Matters: Eating cheese with other foods can slow digestion, allowing the body more time to process any remaining lactose.
Not All Cheese is Equal: Fresh, soft cheeses like ricotta and cottage cheese have higher lactose levels and are more likely to cause symptoms.
Gut Bacteria Help: The live and active cultures in some cheeses can aid in the digestion of lactose.

The Science of Lactose Digestion and Intolerance

To understand why some cheese is safe for lactose intolerant people, one must first grasp what lactose intolerance is. Lactose, the sugar found in milk, requires the enzyme lactase to be broken down into simpler sugars, glucose and galactose, which are then absorbed by the body. When the body produces insufficient lactase, undigested lactose travels to the large intestine where it is fermented by bacteria, causing symptoms like bloating, gas, and cramps. This is the fundamental difference between a dairy allergy (an immune response to milk proteins) and lactose intolerance, which is a digestive issue.

The Cheesemaking Process: A Lactose Reducer

Cheesemaking is an ancient craft that naturally reduces the lactose content of milk through several key steps. The process begins with adding bacterial cultures to milk, which consume the lactose and convert it into lactic acid. During the separation of curds and whey, a significant portion of the lactose is drained off with the whey. For hard, aged cheeses, this initial reduction is compounded over time.

The Impact of Aging on Lactose Content

The aging or ripening process is the most critical factor for lactose intolerant individuals. As cheese matures, the lactic acid bacteria continue to break down any residual lactose. The longer a cheese is aged, the lower its final lactose content will be. Some aged cheeses, like Parmesan and aged cheddar, have such a long fermentation process that they are considered virtually lactose-free. This explains why a person might react poorly to a glass of milk but can enjoy a small piece of aged cheese with no problem.

Comparing Lactose Levels in Different Cheeses

The amount of lactose in cheese varies dramatically depending on its type and how it's made. The moisture content, aging time, and whether whey is fully drained all play a part. This is why soft, fresh cheeses and hard, aged ones have such different effects on a sensitive digestive system. The table below illustrates the typical lactose content of various cheese types per serving.


Cheese Type	Examples	Typical Lactose Content (grams per ounce)
Hard, Aged	Parmesan, Aged Cheddar, Swiss, Aged Gouda	0–0.1g
Semi-Hard	Provolone, Monterey Jack	0.1–0.3g
Soft, Fresh	Brie, Camembert, Feta	0.3–1.0g
Very Soft/High Moisture	Ricotta, Cottage Cheese	1.0–5.0g

Other Factors Influencing Tolerance

Beyond the cheese itself, individual tolerance varies significantly. Factors such as the amount of residual lactase an individual has, the health of their gut microbiome, and how much cheese is consumed at once can affect symptoms.

Individual Lactase Levels: Some people with "lactase non-persistence" (the adult decline in lactase) still produce a low level of the enzyme, allowing them to handle small amounts of lactose without issue.
Consuming with Meals: Eating cheese alongside other foods can slow down digestion, giving the body more time to process the small amount of lactose present, thus reducing symptoms.
Gut Microbiome: The bacteria in your gut play a role in digestion, and some people's microbiomes may be more effective at breaking down lactose.

How to Safely Enjoy Cheese

If you're lactose intolerant but love cheese, there are ways to incorporate it safely into your diet. First, prioritize hard, aged cheeses, which are naturally lowest in lactose. Experiment with different types and pay attention to how your body reacts. Many find success with small portions of Parmesan, aged cheddar, or Swiss. For soft cheeses, opt for those made with live and active cultures, like certain yogurts, which contain bacteria that help digest lactose. Lactase enzyme supplements are another option, which can be taken before consuming dairy to assist with digestion. Finally, remember that every body is different, so listening to your own tolerance is key to navigating the world of cheese and lactose intolerance successfully.

Conclusion: The Final Word on Lactose and Cheese

Ultimately, the science of cheesemaking provides a clear answer to the question: "How am I lactose intolerant but can eat cheese?" The fermentation and aging processes dramatically reduce the lactose content, making many types of cheese digestible for those with lactose sensitivity. By choosing hard, aged varieties and understanding your personal tolerance levels, it's entirely possible to enjoy cheese without digestive discomfort. It is a nuanced issue, not a black-and-white rule, meaning that a world of low-lactose cheese can remain on the menu for those with lactose intolerance. Consult a healthcare provider or dietitian for personalized advice to ensure you maintain a healthy, balanced diet.

NCBI Bookshelf: Lactose Intolerance - StatPearls

Frequently Asked Questions

Lactose intolerance is a digestive problem caused by the body's inability to break down lactose, the sugar in milk. A milk allergy, however, is an immune system response to the proteins in milk, which is a more serious condition.

Hard, aged cheeses typically contain the lowest lactose levels. Excellent options include Parmesan, aged cheddar, Swiss, and aged Gouda, which often have negligible amounts of lactose.

While soft cheeses generally contain more lactose than hard ones, some with shorter aging times like Brie and Camembert can be tolerated by some individuals in small quantities. Fresh cheeses like cottage cheese and ricotta contain higher levels.

Yes, many brands now produce lactose-free cheese by adding the lactase enzyme during production to break down the lactose. You can also find some naturally-aged cheeses labeled as virtually lactose-free.

Some evidence suggests that gradually reintroducing small amounts of lactose into your diet, especially through fermented products like yogurt, might influence your gut bacteria and improve tolerance over time. This is best done under the guidance of a healthcare provider.

Yes, lactase enzyme supplements can be effective for some people. Taking them before consuming dairy products can help the body break down lactose, potentially preventing or reducing symptoms.

Your ability to tolerate dairy depends on both the lactose content and your individual sensitivity. Products like aged cheeses and yogurt have much lower lactose than milk or ice cream, making them easier to digest for many lactose intolerant people.