What cheese is ok if you are lactose intolerant? A complete guide

November 10, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a significant percentage of the population experiences lactase non-persistence, but you don't have to give up cheese entirely. Understanding the cheesemaking process is key to finding out what cheese is ok if you are lactose intolerant and which options you can enjoy comfortably.

Quick Summary

Aged, hard cheeses like Parmesan, Swiss, and mature Cheddar contain minimal lactose due to the cheesemaking and aging process. These and other select varieties, along with commercially labeled lactose-free options, are often well-tolerated by individuals with lactose sensitivity.

Key Points

Aged cheese is best: Longer aging periods allow bacteria to break down lactose, making hard cheeses like Parmesan and Cheddar low-lactose.
Hard cheeses have less lactose: During production, more lactose is drained with the whey from hard cheeses, resulting in a lower final lactose content.
Soft and fresh cheeses are often high in lactose: Ricotta, cottage cheese, and cream cheese retain more moisture and therefore more lactose.
Lactose-free products are an option: For complete certainty, commercially produced lactose-free dairy cheeses or plant-based alternatives are widely available.
Test your personal tolerance: Individual sensitivities vary; always start with a small portion of a new cheese to see how your body reacts.
Read the labels: Look for aging times and check for specific lactose-free labels on products to be certain.

For many cheese enthusiasts, a lactose intolerance diagnosis might sound like a banishment from one of life’s greatest culinary joys. However, the science behind cheesemaking offers a delicious loophole. The crucial factor is understanding how different production and aging processes naturally reduce lactose content, making many types of cheese perfectly acceptable.

The Science Behind Low-Lactose Cheese

Lactose, the sugar in milk, is what causes digestive upset for those with insufficient lactase enzymes. The good news is that the cheesemaking process naturally removes or breaks down most of this sugar in many varieties. This process involves two key steps:

Whey Separation: During cheesemaking, milk is separated into solids (curds) and liquid (whey). Most of the lactose remains in the whey, which is drained off. Hard cheeses have less moisture, meaning more whey and lactose have been removed from the final product.
Lactose Fermentation: Any remaining lactose in the curds is consumed by beneficial bacteria (lactic acid bacteria) during fermentation and aging. This converts the lactose into lactic acid, which is more easily digested. The longer a cheese ages, the more time these bacteria have to do their work, resulting in a product that is naturally lower in lactose. Aged Parmigiano-Reggiano, for instance, is virtually lactose-free after a minimum of 12 months of aging.

Best Cheese Choices for Lactose Intolerance

Naturally low-lactose cheeses are typically well-tolerated. These include varieties like Parmesan (Parmigiano-Reggiano), often aged over 12 months with virtually no lactose, and aged Cheddar (a year or more) with less than 0.1g of lactose per serving. Swiss cheese (Emmentaler, Gruyère) is also naturally low in lactose. Other options include aged Gouda, goat and sheep's milk cheeses like Manchego and Pecorino Romano (often naturally lower), aged Mozzarella, and soft ripened cheeses like Brie and Camembert. Individual tolerance varies, so begin with small portions.

Cheeses to Approach with Caution

Cheeses higher in lactose should be consumed carefully or avoided, particularly by those with greater sensitivity. These are typically fresher, moister cheeses. Fresh cheeses like cottage cheese, ricotta, and cream cheese contain more lactose as they are not aged and retain more whey. Standard processed cheeses can also have lactose added, and fresh mozzarella contains more moisture and lactose than aged varieties.

Alternative Options for Lactose-Free Enjoyment

For higher sensitivities or complete avoidance, consider dedicated lactose-free and dairy-free options. Many brands offer lactose-free dairy cheeses treated with lactase enzyme. Vegan cheese alternatives, made from nuts, soy, or coconut, are naturally lactose-free.

Lactose Content Comparison: Aged vs. Fresh Cheese


Cheese Type	Examples	Lactose Content (per 100g)	Explanation
Hard & Aged	Parmesan, Aged Cheddar, Aged Gouda	< 0.1g to 3g	Most lactose is removed with whey and fermented away during the long aging process.
Semi-Hard	Swiss, Provolone, Muenster	< 0.1g to 3g	Fermentation and aging reduce lactose, but to a lesser degree than very hard cheeses.
Soft & Bloomy	Brie, Camembert, Feta	< 0.1g to 2g	Fermentation helps, but higher moisture content means more retained whey.
Fresh & Creamy	Ricotta, Cottage Cheese, Cream Cheese	3g to 5g+	Not aged, retains high moisture and whey, leading to the highest lactose content.

Conclusion

Navigating a lactose-sensitive diet doesn't have to mean giving up cheese. By understanding the cheesemaking process, you can confidently choose aged, hard varieties like Parmesan, Swiss, and mature Cheddar, which are naturally very low in lactose. For individuals with a higher sensitivity, specialized lactose-free dairy cheeses and plant-based alternatives offer excellent, worry-free options. Start with small servings of aged cheeses to find your personal tolerance level, and you'll be enjoying cheese again in no time. For a definitive guide on your favorite dairy products, consult an authoritative source like Cabot Creamery's list of low-lactose cheeses.

Frequently Asked Questions

Yes, Parmesan (Parmigiano-Reggiano) is an excellent choice. It is aged for a minimum of 12 months, a process during which the lactose is consumed by bacteria, making it virtually lactose-free.

The main reasons are the cheesemaking process and aging. Most lactose is drained off with the whey, and the rest is broken down by bacteria during fermentation. The longer a cheese ages, the less lactose remains.

Brie and Camembert are ripened cheeses that have a low lactose content due to fermentation, similar to aged hard cheeses. Most people with mild lactose intolerance can tolerate them well.

Goat and sheep's milk have a slightly different composition than cow's milk and can be easier for some people to digest. Aged varieties like Manchego (sheep) often have low lactose levels and are good options.

You should be more cautious with very fresh, moist cheeses like ricotta, cottage cheese, and cream cheese, as they are not aged and retain a higher concentration of lactose.

For zero lactose, you can opt for commercially available lactose-free dairy cheeses, where the lactase enzyme has been added, or choose plant-based vegan alternatives made from nuts, soy, or coconut.

Everyone's tolerance level is different. Start by trying a small serving of a well-aged, hard cheese, and see how your body reacts. Gradually experiment with different types and amounts to find what works for you.