How to Eat Cheese If You Are Lactose Intolerant?

Over 65% of the global population is believed to have some level of lactose malabsorption, but that doesn't mean giving up your favorite dairy products entirely. If you are lactose intolerant, enjoying cheese is possible with the right strategies and careful selection.

Quick Summary

Manage lactose intolerance while enjoying cheese by selecting aged, hard varieties naturally low in lactose or using supplements. Discover dairy alternatives and practical tips for portion control to minimize discomfort.

Key Points

• Aged is Best: Hard, aged cheeses like Parmesan, sharp Cheddar, and Swiss are naturally low in lactose due to the cheesemaking and aging process.

• Embrace Alternatives: Consider cheeses made from goat or sheep milk, as these are often better tolerated by those with lactose intolerance.

• Use Lactase Supplements: Taking a lactase enzyme supplement before eating cheese can help your body digest lactose and prevent symptoms.

• Practice Portion Control: Many people can tolerate small amounts of lactose, so enjoying smaller portions of fresh cheeses can be a successful strategy.

• Try Dairy-Free Options: Explore plant-based cheese alternatives made from nuts (cashew, almond) or soy for a completely lactose-free experience.

• Read Labels Carefully: Always check for 'lactose-free' labels on dairy products and look at the sugar content, as lower sugar often indicates lower lactose.

Understanding Lactose Intolerance and Cheese

Lactose intolerance is the inability to fully digest lactose, the natural sugar found in milk, due to a shortage of the enzyme lactase. When undigested lactose reaches the colon, it causes symptoms like bloating, gas, and abdominal pain. However, not all cheeses are created equal when it comes to lactose content. During cheesemaking, the majority of lactose is separated and drained off with the whey. The remaining lactose is then converted into lactic acid by cultures as the cheese ages. This means that hard, aged cheeses contain significantly less lactose than fresh or soft cheeses.

The Best Cheese Choices for Lactose Intolerance

Choosing the right type of cheese is the most effective way to manage your symptoms while still enjoying a cheesy snack. The longer a cheese is aged, the lower its lactose content will be, making it safer for those with lactose sensitivity.

Aged and Hard Cheeses

These varieties are your safest bet due to their minimal lactose content. Consider starting with these options:

• Parmigiano-Reggiano: Aged for a minimum of 12 months, this cheese is virtually lactose-free.
• Aged Cheddar: Typically aged for at least six months, sharp cheddars have very low lactose levels.
• Swiss: The aging process significantly reduces the lactose in Swiss cheese.
• Gouda: Aged versions of Gouda have a much lower lactose count compared to their younger counterparts.
• Provolone: Like other hard cheeses, aged Provolone is a good option.

Goat and Sheep Milk Cheeses

These cheeses are often better tolerated by some individuals. While they still contain lactose, their protein structure and fat content can be easier on some digestive systems. Options include:

• Feta: Often made from a mix of goat and sheep's milk, feta can be lower in lactose than many cow's milk cheeses.
• Pecorino Romano: This hard Italian cheese is made from sheep's milk and has a very low lactose content due to its aging process.
• Goat Cheese (Chèvre): The specific enzymes in goat's milk can make it more digestible for some people.

Specially Formulated Lactose-Free Cheeses

Many brands now offer lactose-free versions of popular cheeses, including cheddar and mozzarella. These products have lactase enzymes added to them to break down the lactose before you consume it, preventing digestive issues. They offer the full flavor and texture of their traditional counterparts without the lactose content.

Alternative Ways to Enjoy Cheese

Beyond selecting specific types of cheese, there are other strategies to consider for minimizing lactose intolerance symptoms.

Use Lactase Supplements

Lactase enzyme supplements are a game-changer for many who want to enjoy dairy without fear. These are available in tablet or chewable form and help your body break down the lactose in dairy products. Taking a supplement just before eating cheese, especially a softer variety, can help prevent symptoms.

Portion Control and Pairing

Listening to your body and controlling your portion size is key. Some people can tolerate small amounts of lactose without issues. Eating a small amount of cheese with a meal, rather than on its own, can also slow down digestion and lessen the impact of lactose. For example, enjoying cheese with crackers or pairing it with a protein-rich food can make a difference.

Explore Dairy-Free Cheese Alternatives

For those with severe lactose intolerance or milk protein allergies, there are many excellent dairy-free cheese alternatives. Made from plant-based sources, these options offer similar textures and flavors.

• Nut-based cheeses: Cashew and almond-based cheeses are popular for their creamy texture and flavor.
• Soy-based cheeses: Made from soy milk, these can offer a similar protein profile to dairy cheese.
• Nutritional Yeast: This inactive yeast can be used as a powder to add a cheesy flavor to dishes without any dairy.

Comparison of Cheese Types and Their Lactose Content

Cheese Type	Lactose Content	Best For	Caution For
Hard, Aged (Parmesan, Cheddar)	Very Low (<1g per serving)	Everyone with lactose intolerance.	-
Semi-Hard (Swiss, Gouda)	Low	Most people with mild intolerance.	Very sensitive individuals.
Soft, Fresh (Ricotta, Mozzarella)	Higher (1-6g per serving)	People with mild intolerance and portion control.	Moderate to severe intolerance.
Goat & Sheep Milk (Feta, Pecorino)	Varies (often lower)	Individuals who tolerate goat/sheep milk.	Cow's milk intolerant individuals.
Lactose-Free Dairy	Lactose removed	Those who want the taste of dairy cheese.	-
Dairy-Free Alternatives	Lactose-free (plant-based)	Vegans or those with severe intolerance/allergy.	Different taste/texture.

Cooking with Lactose-Conscious Cheeses

Incorporating low-lactose cheeses into your cooking requires some awareness but doesn't have to limit your culinary creativity. When a recipe calls for cheese, you have several choices:

1. Use Aged Cheeses: Opt for aged cheddar or parmesan in baked dishes like gratins or pasta. The intense flavor means you may need less cheese to achieve the desired taste.
2. Goat Cheese for Creaminess: A log of goat cheese can be crumbled over salads or used in baked goods. Its lower lactose content makes it a safer bet for many.
3. Lactose-Free Substitutions: If you need melted cheese for a pizza or lasagna, use a store-bought lactose-free mozzarella. These are formulated to melt and stretch like regular cheese.
4. Enzyme Drops in Recipes: For homemade dairy dishes, you can add lactase enzyme drops to the milk before using it to break down the lactose during preparation.

Conclusion

While lactose intolerance can be a frustrating condition, it doesn't have to spell the end of your relationship with cheese. By understanding the aging process of cheese and its effect on lactose content, you can make informed choices. Aged, hard cheeses and many goat and sheep milk varieties are naturally low in lactose and a great place to start. For more flexibility, lactase supplements offer a reliable solution, while the growing market for lactose-free and dairy-free alternatives provides options for every dietary need. With a bit of knowledge and careful selection, you can once again savor the rich, delicious flavor of cheese without the discomfort. For more detailed information on managing lactose intolerance, refer to resources from organizations like the National Institutes of Health. NIH: Eating, Diet, & Nutrition for Lactose Intolerance

Frequently Asked Questions

Which types of cheese are naturally lowest in lactose?

Hard, aged cheeses such as Parmesan, aged Cheddar, and Swiss are naturally very low in lactose. The aging process breaks down the lactose, making them easier to digest.

Can I eat fresh cheeses like mozzarella or ricotta?

Fresh cheeses typically have a higher lactose content than aged varieties. If you have a mild intolerance, you may be able to eat small portions. For more severe cases, it's best to use a lactase supplement or choose a lactose-free version.

Are goat and sheep milk cheeses completely lactose-free?

No, they are not completely lactose-free, but they often contain less lactose than cow's milk cheeses and are better tolerated by some individuals. Examples include feta and Pecorino Romano.

How do lactase supplements work for eating cheese?

Lactase supplements provide the enzyme that your body lacks. When taken just before consuming a dairy product, they help your digestive system break down the lactose, preventing uncomfortable symptoms.

What are some good dairy-free cheese alternatives?

Plant-based cheese alternatives are widely available, often made from nuts like cashews and almonds, or from soy. Nutritional yeast is also a popular option for adding a cheesy flavor to dishes.

Is lactose intolerance the same as a milk allergy?

No, they are different conditions. Lactose intolerance is a digestive issue caused by an inability to digest lactose sugar. A milk allergy is an immune system response to milk protein (casein or whey) and can be much more severe.

Will portion size affect my symptoms when eating cheese?

Yes, for many people with lactose intolerance, consuming small portions of cheese can lead to fewer or milder symptoms. Gradually introducing small amounts can help you find your personal tolerance level.