What Cheese to Avoid with Lactose Intolerance? A Comprehensive Guide

About 65% of the world's population has some form of lactose malabsorption, which can make enjoying dairy a challenge. When asking what cheese to avoid with lactose intolerance, the answer lies in understanding how the cheesemaking process affects lactose content and identifying the primary culprits.

Quick Summary

Fresh, soft, and processed cheeses generally contain higher lactose levels and are best avoided with intolerance. Aged, hard cheeses like Parmesan and mature cheddar have significantly lower lactose content due to the production process.

Key Points

• Avoid Fresh Cheeses: Soft cheeses like ricotta, cottage cheese, and mascarpone retain more lactose because they are not aged.

• Beware Processed Cheeses: American cheese and most cheese spreads often contain added lactose and whey to improve texture.

• Opt for Aged Hard Cheeses: The longer a cheese is aged, the lower its lactose content. Parmesan, mature cheddar, and Swiss are virtually lactose-free.

• Consider Certain Soft-Ripened Cheeses: Despite being soft, Brie and Camembert can be surprisingly low in lactose due to the ripening process.

• Look for Goat and Sheep Milk Cheeses: Some aged varieties, like Manchego or feta, are naturally lower in lactose compared to many cow's milk options.

• Utilize Lactase Enzymes: Supplements containing lactase can help break down lactose in higher-lactose cheeses, allowing for some consumption.

Understanding Lactose and the Cheesemaking Process

Lactose is a sugar found naturally in milk and is broken down by the enzyme lactase in the human digestive system. For individuals with lactose intolerance, a deficiency of this enzyme leads to digestive distress when consuming high-lactose products. However, not all dairy is created equal, and cheese is a prime example of this variability. The amount of lactose in cheese is primarily determined by two factors: how much whey is removed and the length of the aging process.

When cheese is made, milk is coagulated into solid curds and liquid whey. The majority of the lactose is carried away with the whey as it is drained from the curds. For cheeses that are aged, like hard cheddars or Parmesan, any remaining lactose is consumed by bacteria and converted into lactic acid. The longer a cheese ages, the lower its lactose content becomes. Fresh cheeses, on the other hand, retain more of their moisture and thus more whey, resulting in a higher lactose level.

High-Lactose Cheeses to Avoid

For those with significant lactose intolerance, certain cheeses are best avoided or consumed with caution due to their higher lactose content. These typically fall into two main categories: fresh cheeses and processed cheeses.

Fresh Cheeses

These varieties are not aged, meaning the lactose has not been broken down by bacteria. Cheeses in this category include:

• Ricotta: Often made from leftover whey, ricotta is particularly high in lactose, with content ranging from 3.2 to 5.1 grams per 100 grams.
• Cottage Cheese: This soft, fresh cheese retains a lot of whey, putting its lactose content at around 3 to 4 grams per 100 grams.
• Cream Cheese and Mascarpone: These creamy spreads contain higher lactose levels due to minimal processing and a high moisture content.
• Queso Fresco: This fresh, crumbly Mexican cheese can have a high and variable lactose content.

Processed Cheeses

While some processed cheeses may seem like a safe bet, many have added ingredients that increase their lactose content. These can include added whey protein or milk solids to improve texture and melting properties. Cheese spreads and pre-shredded varieties should be examined carefully for these additives on the ingredients label.

Lower-Lactose and Lactose-Free Cheese Options

Fortunately, being lactose intolerant doesn't mean you have to give up cheese completely. Many options exist that contain very little or virtually no lactose at all.

Aged, Hard Cheeses

These are the safest bet for most people with lactose intolerance.

• Parmesan (Parmigiano-Reggiano): This cheese is aged for at least 12 months, and often longer, leaving it with virtually no lactose.
• Aged Cheddar: The aging process breaks down lactose. The longer the cheddar is aged, the lower the lactose content. Extra-sharp cheddar is a great option.
• Swiss (Emmental, Gruyère): Swiss cheese, particularly aged varieties, is very low in lactose.
• Gouda: Opt for aged gouda, which has less lactose than younger versions.

Soft-Ripened and Other Cheeses

• Brie and Camembert: Despite their creamy texture, these cheeses are surprisingly low in lactose. The mold used in the ripening process helps consume the lactose.
• Feta: Often made from sheep's or goat's milk and brined, feta is relatively low in lactose.
• Mozzarella: Fresh mozzarella is moderately low in lactose, not high, due to its unique preparation method (the 'pasta filata' process).
• Goat and Sheep Milk Cheeses: While not lactose-free, some individuals report better tolerance to aged cheeses from goats' or sheep's milk.

Lactose Content in Popular Cheeses

Cheese Type	Lactose Level (approximate per 100g)	Reason for Level
Ricotta	3.2-5.1g	Retains whey from cheesemaking process
Cottage Cheese	3-4g	Retains significant amount of whey/moisture
Cream Cheese	4-4.6g	High moisture content, minimal processing
Processed American	Up to 6.5g	Often contains added whey protein or milk solids
Fresh Mozzarella	1-3g	Moderate moisture, but some whey removed during processing
Brie/Camembert	<1g	Aging and ripening process consumes lactose
Feta (Goat/Sheep)	<2g	Made from milk with lower starting lactose; aged and brined
Aged Cheddar	<0.1g	Long aging period allows bacteria to consume lactose
Parmesan	<0.01g	Longest aging period of most common cheeses

Tips for Enjoying Cheese with Lactose Intolerance

Navigating dietary restrictions requires a strategic approach. Consider these tips to enjoy cheese while managing your lactose intolerance:

• Start with small amounts: Test your personal tolerance level with small servings of low-lactose cheeses and monitor your body's reaction before enjoying larger portions.
• Take lactase enzyme supplements: These supplements can be taken with higher-lactose cheeses to help your body break down the lactose, easing digestive symptoms.
• Pair with other foods: Eating cheese alongside other foods can slow down digestion and may help some people better tolerate small amounts of lactose.
• Look for certified lactose-free products: Many brands now offer cheeses that have had lactase added to break down the lactose, making them safe for sensitive individuals.

Navigating Your Cheese Choices with Confidence

Understanding which cheese to avoid with lactose intolerance is a straightforward process once you know the basics of cheesemaking. The general rule is to steer clear of soft, fresh, and processed varieties that are high in whey and low in fermentation time. Embrace aged, hard cheeses and some soft-ripened ones, which are naturally low in lactose due to the aging and ripening processes. By making informed choices, experimenting with different types, and paying attention to your body's tolerance, you can continue to enjoy the rich, delicious world of cheese without the discomfort. For more in-depth information on lactose intolerance and diet, consult an authoritative source like Monash FODMAP.

Conclusion

Managing lactose intolerance doesn't necessitate a life without cheese. The distinction between high-lactose cheeses, which include soft, fresh varieties like ricotta and cottage cheese, and low-lactose cheeses, such as aged Parmesan and mature cheddar, is the key takeaway. By understanding the role of aging and whey content in cheesemaking, you can make informed decisions and discover a wide variety of delicious, low-lactose cheeses that are gentle on your digestive system. Making simple adjustments to your choices can keep your cheese plate enjoyable and symptom-free.

Frequently Asked Questions

Is mozzarella high in lactose?

No, fresh mozzarella is moderately low in lactose, not high. The unique 'pasta filata' production method helps reduce its whey content. While not lactose-free, most individuals with lactose intolerance can tolerate small amounts.

Why are aged cheeses lower in lactose?

During the aging process, bacteria naturally present in the cheese consume the lactose, converting it into lactic acid. The longer the cheese ages, the more lactose is broken down, resulting in a very low or trace lactose content.

Is it true that all dairy has high lactose?

No, this is a common myth. While milk is high in lactose, many dairy products contain very little. Cheeses, particularly aged ones, have minimal lactose, and yogurt cultures also help break it down.

Can I eat any cheese with lactose intolerance?

Many people with lactose intolerance can tolerate small to moderate amounts of low-lactose cheeses like aged cheddar, Parmesan, and Swiss. Individual tolerance levels vary, so it is recommended to start with small portions.

What about cheese made from goat's or sheep's milk?

Cheeses from goat's or sheep's milk are not inherently lactose-free but can be easier to digest for some. Aged varieties of these cheeses, like Manchego or feta, are also naturally low in lactose.

What's the difference between lactose intolerance and a milk allergy?

Lactose intolerance is a digestive issue caused by an enzyme deficiency, not an immune response. A milk allergy involves the immune system reacting to milk protein, which can cause severe reactions and requires complete avoidance of milk.

Do lactose-free cheeses taste different?

Lactose-free cheeses, which are made by adding the lactase enzyme to break down the sugar, are crafted to taste and perform virtually identically to their regular counterparts, preserving the same flavor and texture.