Nutrition Diet: Which Cheese Is Harder to Digest?

October 22, 2025 •

3 min read

An estimated 68% of the world's population has some degree of difficulty digesting lactose, the sugar found in milk. For many of these individuals, the question of which cheese is harder to digest is central to avoiding uncomfortable symptoms and enjoying their favorite foods.

Quick Summary

Digestibility of cheese varies significantly, influenced by its fat and lactose content, which are directly related to processing and aging. Soft, fresh cheeses often contain more lactose, making them more challenging for sensitive individuals to break down, unlike harder, aged varieties where lactose is minimal.

Key Points

Lactose Content: Cheeses with higher lactose content, typically softer and fresher varieties like ricotta and cottage cheese, are generally harder to digest for those with lactose intolerance.
Aging Process: The longer a cheese is aged, the more lactose is broken down, making hard aged cheeses like Parmesan and Swiss significantly easier to digest.
High Fat Content: High-fat cheeses, such as cream cheese and mascarpone, can slow down gastric emptying, leading to a feeling of fullness and digestive discomfort in some individuals.
Individual Sensitivity: An individual's digestive reaction to cheese is highly personal and depends on factors like genetics, gut health, and specific conditions such as lactose intolerance or allergies.
Better Options: Aged, hard cheeses, and sometimes goat or sheep milk cheeses with smaller fat particles, are often better tolerated by those with sensitive stomachs.
Moderation is Key: Consuming cheese in smaller portions and pairing it with fiber-rich foods can help mitigate potential digestive issues.

The Science of Cheese Digestibility

Understanding why some cheeses are easier to digest than others lies in the fundamental process of cheesemaking. Two primary components dictate how a cheese will affect the digestive system: its lactose content and fat concentration. Lactose, the natural sugar in milk, is a major culprit for digestive distress in individuals with lactose intolerance, a condition caused by a lack of the enzyme lactase. During the cheese-making process, lactose is largely separated from the milk solids (curds) with the liquid whey. The remaining lactose is further broken down by bacteria during fermentation and aging. Consequently, older cheeses have less lactose.

Simultaneously, a cheese's fat content plays a significant role. High-fat foods, including some cheeses, slow down gastric emptying, the process by which food leaves the stomach. This delayed digestion can lead to feelings of heaviness, bloating, and discomfort. For some, the fat in cheese, rather than the lactose, is the primary source of trouble.

Cheeses Harder to Digest

Cheeses that are generally harder to digest include those that are younger, softer, and higher in lactose and moisture, as well as processed cheeses with added ingredients.

Soft, Fresh Cheeses: These cheeses are not aged long, leaving more lactose. Examples include ricotta (high in lactose) and cottage cheese (significant lactose, though lactose-free options exist). Cream cheese and mascarpone are high in fat and can be difficult to digest. Fresh mozzarella can also be harder on sensitive stomachs compared to aged varieties.
Processed Cheeses: Products like American cheese often contain added ingredients and can have higher lactose content, potentially upsetting sensitive digestive systems.

Cheeses Easier to Digest

Aged cheeses are typically easier on the digestive system due to their low lactose levels as the aging process breaks down the milk sugar.

Hard, Aged Cheeses: The longer a cheese is aged, the more lactose is converted, making them suitable for those with lactose intolerance. Parmesan, aged at least two years, is virtually lactose-free. Aged Cheddar, Swiss, Gruyère, and aged Gouda also have low lactose and may contain beneficial probiotics.
Goat and Sheep Milk Cheeses: Some find these easier to digest than cow's milk cheeses. Feta, often made from sheep's milk, has low lactose. Goat cheese may have smaller fat particles that are easier for some to break down.

Comparison of Cheese Digestibility


Factor	Softer/Fresher Cheeses	Harder/Aged Cheeses
Lactose Content	Higher (typically 1-5g per 100g)	Very Low to Trace Amounts (often <1g per 100g)
Aging Time	Short (weeks or none)	Long (months to years)
Moisture Content	High	Low
Fat Content	Variable; often high (e.g., Mascarpone)	High, but consumed in smaller portions
Probiotics	Generally fewer, though some fresh options contain active cultures	Can be rich in probiotics due to fermentation
Digestive Impact	More likely to cause bloating, gas, or diarrhea for sensitive individuals	Better tolerated by most lactose-sensitive individuals

Tips for Enjoying Cheese with a Sensitive Stomach

Managing cheese consumption with a sensitive stomach is possible with these strategies:

Choose Wisely: Opt for aged, low-lactose cheeses.
Mind Your Portions: Eat smaller amounts.
Pair with Fiber: Consume cheese with fiber-rich foods.
Take Lactase Supplements: Consider supplements for diagnosed lactose intolerance.
Try Goat or Sheep Milk Cheese: These may be better tolerated.
Consult a Professional: Seek advice for persistent symptoms.

Conclusion

Digestibility varies among cheeses primarily due to lactose and fat content. Fresh, soft cheeses with higher lactose and fat are generally harder to digest, particularly for those with lactose intolerance. Hard, aged cheeses like Parmesan are lower in lactose and often better tolerated. By making informed choices about cheese types, controlling portion sizes, and pairing with fiber, individuals can enjoy cheese with fewer digestive issues. Consulting a healthcare professional is recommended for persistent problems. For further information, consider consulting reliable resources on digestive health.

Johns Hopkins Medicine offers detailed information on lactose intolerance.

Frequently Asked Questions

The main factors influencing cheese digestibility are its lactose and fat content. Fresher, softer cheeses have higher lactose, which is problematic for those with lactose intolerance, while high-fat cheeses can slow down digestion.

Yes, hard, aged cheeses like Parmesan, aged Cheddar, and Swiss are much easier to digest. The aging process allows bacteria to ferment the lactose, leaving only trace amounts.

Yes, cheeses with high fat content, such as mascarpone and cream cheese, can delay gastric emptying, potentially causing bloating and discomfort, especially when consumed in large quantities.

Many people with lactose intolerance can tolerate small amounts of hard, aged cheeses, which are very low in lactose. You can also try lactose-free cheese options or use lactase supplements.

Cottage cheese is a fresh, un-aged cheese that retains higher levels of lactose compared to aged varieties. This higher lactose content can cause digestive problems for those with insufficient lactase enzyme.

Some people with dairy sensitivities find goat and sheep milk cheeses easier to digest. This is potentially due to smaller fat particles and different protein structures compared to cow's milk cheese.

To minimize digestive upset, choose hard, aged cheeses, eat in moderation, and pair them with fiber-rich foods like fruits and vegetables. Staying hydrated is also beneficial.