What Cheese Is Not Good for Lactose Intolerance? A Comprehensive Guide

December 13, 2025 •

4 min read

Approximately 65% of the world's population has some degree of lactose malabsorption, making the selection of the right dairy products crucial. For those with this sensitivity, understanding what cheese is not good for lactose intolerance can prevent uncomfortable digestive symptoms like bloating, cramping, and gas.

Quick Summary

Knowing which cheeses contain high levels of lactose is essential for dietary management. Fresh, soft cheeses like ricotta, mascarpone, and cottage cheese are typically problematic, while the aging process reduces lactose in hard cheeses.

Key Points

Aging is Key: The longer a cheese is aged, the lower its lactose content becomes, as bacteria convert the milk sugar into lactic acid.
Avoid Fresh and Soft Cheeses: Varieties like ricotta, mascarpone, and cottage cheese are highest in lactose and most likely to cause digestive issues.
Choose Hard, Aged Cheeses: Parmesan, aged cheddar, and Swiss cheese contain minimal to trace amounts of lactose, making them the safest options.
Read Labels and Monitor Tolerance: Because individual tolerance varies, always check nutrition labels and test new cheeses in small portions to see how your body reacts.
Consider Alternatives: For a completely lactose-free experience, explore plant-based or specially formulated lactose-free dairy cheeses.
Be Wary of Processed Cheeses: Spreads and processed cheese products can be high in lactose and should generally be avoided if you have a sensitivity.

The Science Behind Lactose in Cheese

To understand which cheeses are problematic for lactose intolerance, it's helpful to know how lactose levels change during cheesemaking. Lactose is the natural sugar found in milk. When cheese is made, cultures of bacteria are added to milk to convert lactose into lactic acid through a fermentation process. The resulting solids, or curds, are then separated from the liquid whey, with much of the remaining lactose draining away with the whey.

For hard, aged cheeses, the fermentation and aging process continues over many months or even years. During this time, any leftover lactose is broken down by the bacteria, resulting in a finished product with very little or even trace amounts of lactose. In contrast, fresh or soft cheeses are made and sold more quickly, retaining more of their moisture and, consequently, a higher percentage of lactose.

Cheeses to Avoid: High Lactose Offenders

If you have lactose intolerance, certain fresh and soft cheeses are more likely to cause symptoms due to their higher lactose content. It is generally recommended to avoid or limit the following:

Fresh and Soft Cheeses

These products are not aged long enough for the lactose to be fully converted. Their high moisture content traps more lactose-rich whey.

Ricotta: Often made from whey, ricotta contains some of the highest levels of lactose, with some varieties having over 3 grams per 100 grams.
Mascarpone: This creamy Italian cheese, used in desserts like tiramisu, is high in lactose, sometimes containing around 4 grams per 100 grams.
Cottage Cheese: The curds of cottage cheese are surrounded by a liquid containing lactose, making it a common irritant for those with sensitivity.
Cream Cheese: A popular spreadable cheese, cream cheese is not aged and retains a significant amount of lactose.
Processed Cheese Spreads: These products are often made with milk proteins and other ingredients that can contain high levels of lactose.

Fresh Goat's Cheese

While many aged goat and sheep milk cheeses are well-tolerated, fresh goat's cheese can contain higher levels of lactose.

Feta Cheese

Though aged for a period, feta is still stored in brine and has a relatively high moisture content. Its lactose level is higher than that of many aged hard cheeses, making it a possible trigger for sensitive individuals.

Lists of Cheeses to Avoid and Enjoy

High-Lactose Cheeses to Limit or Avoid

Ricotta
Mascarpone
Cottage Cheese
Cream Cheese
Processed Cheese Slices
Fresh Goat's Cheese
Queso Fresco

Low-Lactose Cheeses to Consider

Aged Cheddar (extra mature)
Parmesan (Parmigiano-Reggiano)
Swiss (Emmentaler)
Gouda (aged)
Brie (aged)
Camembert
Provolone (aged)

Comparison Table: High vs. Low Lactose Cheeses


Feature	High-Lactose Cheeses	Low-Lactose Cheeses
Type	Fresh, soft, creamy	Aged, hard, dry
Aging Time	Short or none	Long (several months to years)
Lactose Content	Higher (often 2-5g per 100g)	Very low to trace amounts (often <1g per 100g)
Moisture Content	High	Low
Lactose Conversion	Limited, sold before significant fermentation	Extensive, almost all converted to lactic acid
Texture	Soft, wet, spreadable, or curd-like	Hard, firm, crumbly
Examples	Ricotta, Mascarpone, Cottage Cheese	Parmesan, Aged Cheddar, Swiss

Managing Your Cheese Choices

It's important to remember that the severity of lactose intolerance varies from person to person. Some individuals may be able to consume small amounts of higher-lactose cheeses without issues, while others may experience significant discomfort from even trace amounts. Reading labels and understanding the cheesemaking process can help you make informed choices. When trying a new cheese, it is wise to start with a small portion to gauge your personal tolerance.

Exploring Lactose-Free Alternatives

In addition to naturally low-lactose cheeses, many lactose-free and dairy-free cheese alternatives are available. Lactose-free dairy cheeses have the lactase enzyme added during production to break down the lactose for you. Dairy-free options, made from plant-based milks like cashews, almonds, or soy, are completely free of dairy and a safe choice for those with a more severe intolerance or milk allergy.

Conclusion

For those with lactose intolerance, fresh, soft, and un-aged cheeses like ricotta, mascarpone, and cottage cheese should be approached with caution due to their higher lactose content. The key to successful cheese consumption lies in understanding the aging process; the longer a cheese has aged, the more lactose has been converted, and the more likely it is to be well-tolerated. Hard, aged varieties such as Parmesan and extra-mature cheddar are your best bet. By making informed choices and being mindful of portion sizes, you can continue to enjoy the rich flavors of cheese while managing your digestive health.

For additional health and dietary information, the National Institutes of Health offers valuable resources and research.

Frequently Asked Questions

Lactose intolerance is a digestive issue caused by an inability to break down the sugar lactose, leading to discomfort. A milk allergy, however, is an immune system response to milk proteins, which can cause more severe, potentially life-threatening reactions.

Yes, cow's milk generally contains the most lactose. Sheep's and goat's milk have slightly less, and cheeses made from them can sometimes be better tolerated, especially when aged.

Most Parmigiano-Reggiano is aged for so long (at least 12 months, often longer) that it becomes virtually lactose-free due to the fermentation process.

Unlike aged cheeses, the curds of cottage cheese are not fully separated from the whey, and the liquid whey contains a significant amount of lactose.

Yes, lactase enzyme supplements are available to help your body break down lactose. Taking them before consuming dairy can help manage symptoms.

Common symptoms include bloating, gas, stomach pain or cramps, nausea, and diarrhea, typically appearing within a few hours of consuming dairy.

No. Aged soft cheeses like Brie and Camembert are generally low in lactose because the aging process allows for lactose conversion, even though they have a creamy texture.