The science behind low-lactose cheese
When you hear about certain cheeses being easier to digest, it's almost always related to the lactose content. Lactose is a sugar naturally found in milk and dairy products. To digest it, the human body produces an enzyme called lactase. However, around 65% of the global population has a reduced ability to produce this enzyme after infancy, a condition known as lactose intolerance. For these individuals, consuming high-lactose foods can lead to uncomfortable digestive symptoms such as bloating, gas, and abdominal pain.
The good news for cheese lovers is that the cheesemaking process naturally reduces lactose content. The process involves separating milk into curds (solids) and whey (liquid). The majority of lactose is carried away with the whey, which is drained off. As cheese ages, bacteria present in the cheese continue to break down any remaining lactose, converting it into lactic acid. The longer a cheese is aged, the less lactose it contains, making it a much gentler option for the stomach.
Hard, aged cheeses: The top choices
When seeking a cheese that is easy on the stomach, hard and aged varieties are your best bet. Their extensive aging process ensures that most, if not all, of the lactose has been consumed by bacteria. This makes them flavorful and almost entirely free of lactose, suitable even for many with significant lactose intolerance.
- Parmigiano-Reggiano: This Italian hard cheese is aged for a minimum of 12 months, often longer, which results in a virtually lactose-free product. It contains less than 0.1 grams of lactose per serving.
- Aged Cheddar: Extra mature cheddar, aged for 12 months or more, is another excellent choice. As it ages, its lactose content drops to very low levels, typically less than 0.1 grams per serving.
- Aged Gouda: Similar to other aged cheeses, Gouda's lactose content diminishes as it matures. For the lowest lactose levels, look for varieties aged for 18 months or more.
- Swiss Cheese (Emmental and Gruyère): The distinctive holes in Swiss cheese are created by gases produced by bacteria, which also help to break down lactose. This results in a mild, nutty cheese with very low lactose content.
Semi-hard and soft cheese options
While fresh, soft cheeses generally contain more lactose than aged varieties, some still have relatively low amounts, depending on the cheesemaking process and milk type. Portion control is often key when enjoying these cheeses.
- Brie and Camembert: These creamy, semi-soft cheeses undergo a fermentation process that naturally reduces their lactose levels. They can be low-lactose in moderate servings.
- Feta Cheese: Traditional feta, often made from sheep's or goat's milk and aged in brine, typically has low lactose levels. Sheep's and goat's milk have a slightly different protein and fat structure than cow's milk, which some people find easier to digest.
- Goat's Cheese: Cheeses made from goat's milk are naturally lower in lactose than cow's milk varieties and may be better tolerated by some individuals.
- Mozzarella: Fresh mozzarella has a lower lactose content than many other fresh cheeses and can often be enjoyed in moderation. Shredded mozzarella is also generally low-lactose.
High-lactose cheeses to consider avoiding
On the other end of the spectrum are cheeses and dairy products that are typically higher in lactose. These are the ones most likely to trigger digestive symptoms for individuals with intolerance. They are usually fresh, with less time for the lactose to be broken down.
- Cottage Cheese: Despite its fresh, curdled nature, cottage cheese retains more whey and thus has a higher lactose content. Some brands offer lactose-free versions, however.
- Ricotta: A soft, fresh cheese with a notably higher lactose concentration, often found in larger portions in dishes like lasagna.
- Cream Cheese and Mascarpone: These soft, creamy cheeses have not been aged long enough to break down significant amounts of lactose.
- American Cheese and Processed Cheese Spreads: Processing can sometimes add lactose back into the product or include other dairy ingredients.
Comparison of low-lactose and high-lactose cheeses
| Feature | Hard, Aged Cheeses | Soft, Fresh Cheeses |
|---|---|---|
| Examples | Parmesan, Aged Cheddar, Swiss, Aged Gouda | Cottage Cheese, Ricotta, Cream Cheese, Mascarpone |
| Lactose Content | Very low to virtually zero (usually <0.1g per serving) | Moderate to high (up to 3.5g+ per 100g) |
| Aging Process | Extended aging period (months to years) | Minimal or no aging |
| Cheesemaking | Most whey, containing lactose, is drained off | Retains more whey (liquid) during production |
| Digestive Effect | Generally well-tolerated by most with lactose intolerance | More likely to cause digestive distress like bloating and gas |
| Probiotic Potential | Often contains beneficial probiotics that support gut health | Probiotic content varies; typically lower than in aged varieties |
Other digestive considerations
While lactose is the primary concern for many with sensitive stomachs, other factors can influence how cheese affects you. The fat content in cheese can slow digestion, and portion size is always important. Additionally, some individuals may have sensitivities to proteins in dairy, not just the lactose. In such cases, switching to cheese made from sheep or goat's milk, or opting for a dairy-free alternative, might be necessary. Pairing cheese with other foods can also help, as eating it as part of a meal rather than on its own can slow the digestive process.
Conclusion
For those wondering what cheese is easy on the stomach, the simple rule of thumb is: the harder and more aged, the better. Hard, aged cheeses like Parmesan, extra mature cheddar, and Swiss are low in lactose due to the natural cheesemaking and aging process and are often well-tolerated. While some soft cheeses like Brie, Camembert, and feta can also be manageable in small amounts, fresh varieties like cottage cheese and ricotta are generally best avoided by those with a sensitive stomach. By understanding how cheese is made and choosing aged options, you can continue to enjoy this flavorful food with less worry about digestive issues. As always, listening to your own body and starting with small portions is the best way to determine individual tolerance.
Resources for further reading
For more information on digestive health and low-lactose diets, visit the Mayo Clinic's guide on lactose intolerance.
