What cheeses should I avoid if I'm lactose intolerant? A comprehensive guide to making safer choices

November 8, 2025 •

3 min read

Based on research, a significant portion of the global population has some degree of lactose intolerance, yet many can still enjoy cheese by making informed choices. This guide will explain what cheeses should I avoid if I'm lactose intolerant and which varieties are generally safer and easier to digest.

Quick Summary

Individuals with lactose intolerance should steer clear of high-moisture cheeses such as cottage cheese, ricotta, and cream cheese. Aged, hard cheeses like parmesan and cheddar contain very little lactose and are often well-tolerated.

Key Points

Avoid Fresh Cheeses: Soft, fresh cheeses like cottage cheese, ricotta, and cream cheese contain higher levels of lactose and are best avoided.
Choose Aged, Hard Cheeses: The longer a cheese is aged, the lower its lactose content. Aged parmesan, cheddar, and swiss are excellent choices.
Beware of Processed Cheese: Many processed cheese products have added whey or milk solids, which increases their lactose content and should be avoided.
Individual Tolerance Varies: Some people can handle small amounts of lactose. Start with small servings of low-lactose cheeses to determine your personal tolerance.
Lactose Intolerance is Different from Milk Allergy: Lactose intolerance is a digestive issue, while a milk allergy is a potentially severe immune response to milk proteins. Do not confuse the two.
Consider Other Milk Cheeses: Some people tolerate cheeses made from sheep's or goat's milk better, but check for aging as fresh versions still contain lactose.

Understanding the science behind lactose and cheese

Lactose is a sugar naturally found in milk and dairy products. Lactose intolerance occurs when the small intestine doesn't produce enough of the enzyme lactase to properly digest this sugar. Instead of being absorbed, the lactose passes into the large intestine, where it is fermented by bacteria, causing uncomfortable symptoms like bloating, gas, and abdominal pain.

How the cheesemaking process reduces lactose

The lactose content in cheese is directly affected by the way it's made and how long it's aged. During cheesemaking, milk separates into curds and whey. Most lactose remains in the liquid whey, which is drained. The bacteria then break down lactose in the curds during fermentation and aging. Longer aging results in lower lactose levels.

Why fresh cheeses contain more lactose

Fresh, unaged cheeses concern those with lactose intolerance because they retain more whey and lactose. Their quick production lacks the long aging for bacterial lactose breakdown, and their high moisture indicates higher lactose.

High-lactose cheeses to avoid

While tolerance varies, avoiding fresh, soft, and processed cheeses is generally recommended. Cheeses typically high in lactose include:

Cottage Cheese: High moisture means about 3-4g lactose per 100g.
Ricotta: Made from whey, it has one of the highest lactose contents (3.2-5.1g per 100g).
Cream Cheese: High in moisture with around 4-4.6g lactose per 100g.
Processed Cheese: Added whey or milk solids increase lactose significantly.
Mascarpone: This soft Italian cheese is also higher in lactose.

Low-lactose cheeses to enjoy

Hard, aged cheeses are the safest option for lactose-intolerant cheese lovers. Longer aging allows bacteria more time to consume lactose, often resulting in levels below 0.1g per serving.


Cheese Type	Lactose Content (per 1 oz)	Aging Process	Texture	Examples
Aged Hard Cheeses	Very low to trace (0–0.1g)	Aged 6+ months, often 12-24+ months	Firm, crumbly, granular	Parmesan (Parmigiano-Reggiano), Aged Cheddar, Aged Gouda
Semi-Hard Cheeses	Low (0.1–0.3g)	Variable aging, sometimes shorter	Firm, smooth	Swiss (Emmental, Gruyère), Monterey Jack
Soft & Fresh Cheeses	High (1–5g)	Little to no aging	Soft, creamy, spreadable	Ricotta, Cottage Cheese, Cream Cheese, Mascarpone

A note on goat's and sheep's milk cheese

Cheeses made from goat's or sheep's milk can be better tolerated. While containing lactose, some find them easier to digest due to milk composition or smaller serving sizes. Like cow's milk cheeses, aging reduces their lactose. Aged Pecorino Romano is low in lactose, but fresh chevre contains more.

Navigating your individual tolerance

Lactose tolerance varies greatly. Some tolerate small amounts, others are very sensitive. Tips for finding your tolerance:

Start small: Try a small amount of a new cheese and see how your body reacts.
Food diary: Track cheese consumption and reactions to identify your threshold.
Eat with meals: Consuming cheese with other foods can slow digestion and reduce symptoms.
Lactase supplements: These can help digest lactose when you're unsure of content.

The crucial difference: Lactose intolerance vs. milk allergy

Distinguishing lactose intolerance from a milk allergy is vital. Intolerance is a digestive issue from insufficient lactase. A milk allergy is a severe immune response to milk proteins, requiring complete dairy avoidance and potentially causing life-threatening reactions. If experiencing allergy symptoms like hives or difficulty breathing, seek immediate medical help.

Conclusion: Smart choices for cheese lovers

Lactose intolerance doesn't mean giving up cheese. Understanding lactose content and cheesemaking allows for informed choices. Avoid high-moisture, fresh, and processed cheeses, favoring hard, aged varieties like Parmesan and cheddar. Monitor your tolerance with small portions. Always remember the difference between intolerance and allergy, consulting a healthcare professional with concerns.

For more information on managing lactose intolerance through diet, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

The lactose content in mozzarella can vary depending on whether it's fresh or low-moisture. Fresh mozzarella can contain more lactose than aged varieties, but it is still relatively low compared to milk. Many with mild intolerance can consume it in moderation, but a shredded, low-moisture option is often a safer bet.

Lactose intolerance is a digestive issue caused by a lack of the enzyme lactase, leading to fermentation of milk sugar in the gut. A milk allergy is an immune system reaction to milk proteins, which can cause severe, life-threatening symptoms and requires complete dairy avoidance.

Yes, lactase enzyme supplements are available to help your body break down lactose. Taking a supplement before consuming a high-lactose food like cottage cheese can help prevent or reduce symptoms for some individuals.

No, cheeses from other animal milks still contain lactose, though some people find them easier to digest. The lactose content is still dependent on the cheese's age and moisture level. Aged cheeses from these milks, like pecorino romano, are very low in lactose, similar to aged cow's milk cheese.

Aged cheeses have less lactose because during the aging process, bacteria naturally present in the cheese consume the lactose and convert it into lactic acid. The longer the cheese ages, the more lactose is broken down.

The sugar content on the nutrition label is a good indicator of lactose levels. For cheeses that contain less than 0.1g of sugar per 100g, the lactose is effectively non-existent. Soft, fresh cheeses often have higher sugar values.

Yes, a good strategy is to start with a very small amount of a very hard, aged cheese like Parmesan. If that's tolerated, you can slowly introduce other lower-lactose options in small portions while paying attention to your body's response.