What Cheese is Good for Mild Lactose Intolerance?

November 8, 2025 •

5 min read

Over 65% of the world's population has some degree of lactose malabsorption, but for those with a mild intolerance, delicious cheeses are still on the menu. Knowing what cheese is good for mild lactose intolerance is key to navigating the dairy aisle and enjoying cheesy flavors without the accompanying digestive discomfort. This guide breaks down the science and points you toward the best choices.

Quick Summary

This article explores low-lactose cheese options for individuals with mild intolerance. It explains how the cheesemaking process reduces lactose content, focusing on hard, aged cheeses like Parmesan and Cheddar, as well as some softer varieties. Practical tips for incorporating these cheeses into a diet are also provided.

Key Points

Choose Hard, Aged Cheeses: The aging process breaks down lactose, making cheeses like Parmesan and aged Cheddar excellent low-lactose options.
Lactose Content Varies: The amount of lactose in cheese depends on its age and how it's made, with hard varieties having significantly less than fresh ones.
Explore Soft Cheeses Carefully: Some soft cheeses like Brie and Camembert can be surprisingly low in lactose, but very fresh varieties like ricotta are often higher.
Goat and Sheep's Milk Options: Feta and Pecorino Romano, made from sheep or goat's milk, are often well-tolerated and low in lactose.
Start Small and Observe: Always test your tolerance with a small portion of a new cheese, as individual sensitivity levels can vary.
Use Lactase Supplements: For higher-lactose cheeses, over-the-counter lactase supplements can help aid in digestion.

Understanding Lactose and Cheese

Lactose intolerance is not an allergy but rather a digestive issue caused by a deficiency of the enzyme lactase, which is needed to break down lactose, the sugar found in milk. While a glass of milk can contain significant amounts of lactose, the amount found in cheese varies dramatically depending on how it's made and how long it's aged. For individuals with mild intolerance, who can often handle a small amount of lactose, this distinction is crucial.

The cheesemaking process naturally reduces lactose in several ways. First, most of the lactose is removed when the liquid whey is separated from the solid curds. The longer the aging process, the more the residual lactose is converted into lactic acid by the bacteria in the cheese. This means hard, aged cheeses often contain only trace amounts of lactose, making them the safest bets for sensitive stomachs. In contrast, fresh or creamy cheeses, which are not aged, retain more of their original lactose.

The Best Aged Cheeses for Mild Lactose Intolerance

Hard, aged cheeses are the gold standard for those with mild lactose intolerance. The extended aging process ensures that almost all of the lactose has been consumed by bacteria and converted into lactic acid.

Parmesan (Parmigiano-Reggiano): Often aged for over a year, Parmesan is virtually lactose-free, containing less than 0.01g per 100g. Its sharp, nutty flavor makes it a fantastic addition to pasta, salads, and more.
Aged Cheddar: Extra sharp or aged cheddars, matured for 12 months or more, have very little lactose. The longer the cheddar ages, the less lactose it will have.
Aged Gouda: Like cheddar, the lactose in Gouda breaks down over time. Look for aged varieties (18+ months) to ensure a minimal lactose content.
Swiss (Emmental and Gruyère): These Alpine cheeses are known for their low lactose content due to the cheesemaking process that removes most of the whey.
Manchego: This Spanish cheese, made from sheep's milk, is aged for at least 60 days and is typically very low in lactose.
Pecorino Romano: Also made from sheep's milk, this Italian cheese is aged for at least 5 months and is well-tolerated by many with lactose issues.

Exploring Semi-Hard and Soft Cheese Options

While hard cheeses are a safe bet, some softer cheeses can also be low in lactose, surprising many dairy lovers.

Brie and Camembert: Despite their creamy texture, these soft, mold-ripened cheeses are surprisingly low in lactose, typically containing 0.1–0.5 grams per ounce. This is because the mold cultures used in their production contribute to breaking down the milk sugar.
Feta: Often made from a mixture of sheep's and goat's milk, feta can be lower in lactose than cow's milk cheeses, especially if aged. Some types can have as little as 0.1g per 100g.
Blue Cheese: The distinct mold in blue cheeses like Gorgonzola or Roquefort helps break down the lactose during the aging process, leaving minimal residue. Generally, the smellier, the better, as that indicates longer aging.

How Cheesemaking Affects Lactose Content

The Role of Aging

The aging process is the primary reason why many cheeses are low in lactose. This transformation occurs in two main steps. Initially, during curdling, the solid curds are separated from the liquid whey. Whey contains the majority of the lactose, so most of it is removed at this stage. Then, as the cheese ages, the beneficial bacteria present continue to consume the remaining lactose, fermenting it into lactic acid. The longer the cheese is aged, the more time these bacteria have to complete their work, resulting in a product with virtually no lactose. This is why a 24-month aged Parmesan is a safer choice than a fresh, unripened cheese.

The Draining of Whey

This is a critical step in reducing lactose content. After the milk is curdled, the whey is drained away. The remaining curds, which will become the cheese, contain only a small fraction of the original milk's lactose. The more moisture is removed, and the harder the resulting cheese, the lower the initial lactose content will be, even before aging begins.

Low-Lactose Cheese Comparison Table


Cheese Type	Lactose Content (per 1 oz)	Typical Aging	Suitability for Mild Intolerance
Parmesan	< 0.1 g	12+ months	Excellent: Nearly lactose-free.
Aged Cheddar	< 0.1 g	9-24+ months	Excellent: Low lactose, especially with longer aging.
Swiss	Trace amounts	5+ months	Excellent: Cheesemaking process removes most lactose.
Blue Cheese	< 0.1 g	Varies	Excellent: Mold breaks down lactose.
Brie/Camembert	0.1-0.5 g	Varies	Good: Lower than expected for a soft cheese.
Feta	0.1-1.4 g	2+ months	Good: Especially varieties made from sheep's milk.
Fresh Mozzarella	0.3-0.5 g	Minimal	Moderate: Some tolerance required; aged version is better.
Ricotta	0.3-0.5 g	Minimal	Low: Contains more lactose, best consumed in small amounts.

Tips for Enjoying Cheese with a Mild Intolerance

Successfully incorporating cheese into your diet with mild lactose intolerance involves more than just picking the right type. It's about moderation and awareness.

Start Small: When trying a new cheese, begin with a small portion to gauge your personal tolerance level. Symptoms vary for everyone.
Pair with Other Foods: Eating cheese as part of a meal, rather than on its own, can help slow digestion and reduce the chance of symptoms.
Keep a Food Journal: Tracking your consumption and reactions can help you pinpoint which cheeses and amounts are best for you.

When to Consider Lactase Supplements or Alternatives

For times when your favorite cheese might be on the higher-lactose side, or if you want to be extra cautious, you have other options.

Lactase Supplements: Over-the-counter lactase enzyme tablets, such as Lactaid, can be taken just before eating dairy to aid in digestion.
Lactose-Free Products: Many brands offer lactose-free cheese and milk. These products are made by adding the lactase enzyme during production, which pre-digests the lactose.
Dairy-Free Alternatives: For those who prefer or need to avoid dairy entirely, there is a growing selection of vegan cheeses made from soy, nuts, or other plant-based ingredients.

Conclusion: Savvy Choices for Dairy Lovers

Having a mild lactose intolerance doesn't have to mean a cheese-free existence. By understanding how the cheesemaking process, particularly aging, affects lactose content, you can make informed and confident choices. Hard, aged cheeses like Parmesan and Cheddar, along with some softer varieties like Brie and Blue cheese, are excellent options with minimal lactose. Combining this knowledge with smart consumption practices, like portion control and pairing, allows you to savor the rich flavors of cheese while keeping digestive distress at bay. With so many options available, you can continue to enjoy a delicious and satisfying cheese experience.

Learn more about managing lactose intolerance and other dietary needs at the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Hard aged cheeses like Parmesan (Parmigiano-Reggiano), aged Cheddar, Swiss (Emmental), and aged Gouda are excellent choices. They contain very low to trace amounts of lactose because the aging process naturally ferments the milk sugar.

Not necessarily. While fresh soft cheeses like ricotta contain more lactose, other soft, mold-ripened cheeses like Brie and Camembert have a lower lactose content and are often well-tolerated in moderation.

The main reason is the cheesemaking process, which involves draining the lactose-rich whey from the curds. Additionally, the longer a cheese is aged, the more the remaining lactose is consumed by bacteria and fermented into lactic acid.

Cheese made from goat's milk contains a similar amount of lactose to cow's milk cheese. However, some people find it easier to digest due to differences in its protein structure, not its lactose content.

Yes, lactase enzyme supplements are available to help your body digest lactose. They can be taken just before eating dairy to prevent symptoms, especially when consuming cheeses with higher lactose content.

Generally, the harder and more aged the cheese, the lower its lactose content. You can also check the nutritional label; if the 'sugars' content is close to 0g per serving, it is likely low in lactose. Some brands also explicitly label their products as low or no-lactose.

No. Lactose intolerance is a digestive issue caused by the inability to process lactose, the milk sugar. A milk allergy, however, is an immune system response to milk proteins and is a more serious condition.