What is the best feta cheese for lactose intolerant people?

According to Monash FODMAP, while regular milk contains over 15 grams of lactose per serving, some low-lactose cheeses, including feta, contain significantly less. This makes feta a more tolerable option for many, but what is the best feta cheese for lactose intolerant people who are particularly sensitive?

Quick Summary

Feta cheese options for lactose intolerance include naturally lower-lactose sheep's or goat's milk varieties and specially manufactured lactose-free products. The aging process significantly reduces lactose content, but individual tolerance varies, and alternatives like dairy-free feta are also available.

Key Points

• Authentic Greek Feta: Feta made from sheep's or goat's milk is naturally lower in lactose and easier to digest for many.

• Lactose-Free Feta Products: For higher sensitivity, opt for commercially available feta that is explicitly labeled 'lactose-free'.

• Aging Reduces Lactose: Longer-aged feta has less lactose, as the fermentation process breaks down the milk sugar over time.

• Cow's Milk is Higher in Lactose: Avoid 'feta-style' cheeses made from cow's milk if you have lactose intolerance, as they typically contain more lactose.

• Dairy-Free Alternatives: For severe intolerance or dairy allergies, plant-based options like tofu feta are excellent alternatives.

• Consider Lactase Supplements: Taking a lactase enzyme tablet can help break down any remaining lactose in traditional feta if you are highly sensitive.

• Check Labels for Milk Source: Always verify the milk source on the ingredient list, as 'feta' labeling can be ambiguous outside of Greece.

Understanding Lactose in Feta Cheese

Before diving into the best options, it's crucial to understand why some feta is more tolerable than others. Lactose is a sugar found in milk, and lactose intolerance occurs when the body lacks the enzyme lactase to break it down. The cheesemaking process naturally reduces lactose content through fermentation, as bacteria convert the lactose into lactic acid. Hard, aged cheeses typically have less lactose than softer, fresher ones. While feta is a fresh, brined cheese, its fermentation and aging process (which can last from 2 to 12 months) results in a relatively low lactose level. However, not all feta is created equal, especially for those with moderate to severe intolerance.

Sheep's Milk vs. Cow's Milk Feta

Traditional Greek feta is made from sheep's milk, or a combination of sheep's and goat's milk. Many commercially available 'feta-style' cheeses, especially outside Greece, are made from cow's milk. The type of milk used can significantly impact lactose levels and digestibility.

• Sheep's Milk Feta: This is often considered a better option for those with lactose sensitivity. Sheep's milk contains a lower average lactose content than cow's milk. Furthermore, its different protein structure and smaller fat globules may make it easier to digest for some individuals. An authentic sheep's milk feta, aged for at least a few months, is naturally low in lactose and provides the classic tangy flavor without as much discomfort.
• Goat's Milk Feta: Similar to sheep's milk, goat's milk also contains less lactose than cow's milk, which can be beneficial for sensitive stomachs. Authentic Greek feta can be a blend of both sheep's and goat's milk, offering a traditional profile that is often better tolerated than cow's milk versions.
• Cow's Milk Feta: Feta-style cheeses made entirely from cow's milk can have a higher lactose content and may cause more digestive issues for intolerant individuals. The aging process is still a factor, but cow's milk generally starts with a higher lactose concentration.

Specialized Lactose-Free Feta

For those with more severe intolerance, or for those who simply want to avoid any risk, several brands now offer dedicated lactose-free feta products. These are made by adding the lactase enzyme during production, which breaks down the lactose before it can cause symptoms.

• Availability: Brands like Tre Stelle, Saputo, and Waitrose offer lactose-free feta options. These products are clearly labeled as 'lactose-free' and are designed to provide the same flavor and texture as traditional feta.
• Manufacturing Process: The added lactase enzyme predigests the lactose, ensuring the final product contains virtually no lactose. This provides a safe and delicious option for those who are highly sensitive.

Dairy-Free Alternatives

For those with a dairy allergy (a different condition from lactose intolerance) or a strict vegan diet, dairy-free alternatives are the best choice. These substitutes are typically made from plant-based ingredients.

• Tofu Feta: Recipes for a dairy-free feta can be made using extra-firm tofu, which is pressed and then marinated in a salty, tangy brine with herbs and lemon juice. This offers a similar texture and flavor profile.
• Nut-Based Feta: Some artisanal vegan cheese brands create feta-like products from cashew nuts or almonds. These replicate the creamy yet crumbly texture and tangy taste.

Comparison Table: Feta Options for the Lactose Intolerant

Feta Type	Milk Source	Lactose Content	Ideal For	Flavor Profile
Authentic Sheep's Milk	Sheep's/Goat's Milk	Naturally Low	Those with mild-moderate intolerance	Tangy, salty, robust
Lactose-Free	Cow's Milk (enzymes added)	Virtually Zero	Moderate-severe intolerance, or peace of mind	Traditional feta taste, mild, fresh
Dairy-Free	Plant-based (Tofu, nuts)	Zero	Dairy allergies, vegans, severe intolerance	Replicates feta, but not identical
Cow's Milk 'Feta-Style'	Cow's Milk	Higher than sheep/goat	Not recommended for those with issues	Milder, less tangy (varies)

Tips for Enjoying Feta Safely

Even with the right choice of feta, those with sensitivity can take extra precautions to ensure a comfortable experience.

• Start Small: If you are trying a naturally low-lactose feta for the first time, start with a small amount to see how your body reacts.
• Consider Lactase Supplements: For those who want to enjoy traditional feta, taking a lactase enzyme supplement before a meal can help break down any remaining lactose and prevent symptoms.
• Check the Ingredients: Always read the product label carefully. Even if a product is labeled 'feta', check the milk source to avoid cow's milk if you know it causes you problems. Look for certifications or clear 'lactose-free' labeling.
• Explore Culinary Combinations: Combining feta with other ingredients in a recipe can also aid digestion. A classic Greek salad incorporates it with fresh vegetables, while a whipped feta dip is another popular option.

Conclusion

For lactose intolerant individuals, the best feta cheese is not a one-size-fits-all answer. For those with mild to moderate sensitivity, an authentic, aged Greek feta made from sheep's and goat's milk is often the most suitable option due to its naturally low lactose content. The distinct flavor and crumbly texture of true feta can be enjoyed with less risk of digestive upset. For those with more severe intolerance, the safest and most reliable choice is a specially manufactured lactose-free feta, which has been treated with lactase to eliminate the lactose entirely. Lastly, those with a dairy allergy or a vegan diet can confidently turn to plant-based alternatives like tofu feta. Ultimately, careful label-reading and understanding your own tolerance levels are the keys to safely enjoying the tangy, salty delight of feta cheese.

Lists and Tables

Three Main Options for Feta-Lovers with Lactose Intolerance:

• Authentic Sheep's and Goat's Milk Feta: Naturally low in lactose due to the aging process and milk type.
• Specially Formulated Lactose-Free Feta: Treated with lactase enzymes to remove lactose entirely.
• Dairy-Free Feta Alternatives: Plant-based versions made from ingredients like tofu or nuts.

Common Ways to Enjoy Feta:

• Crumbled over a classic Greek salad with tomatoes, cucumber, and olives.
• Mixed into warm pasta dishes or baked feta recipes.
• Whipped into a creamy dip for fresh vegetables or pita bread.
• Used as a salty, tangy topping for roasted vegetables or pizza.

Outbound Link for Further Reading: The Difference Between Cow, Goat, & Sheep Milk Cheese

Frequently Asked Questions

Can lactose intolerant people eat traditional Greek feta?

Many people with mild to moderate lactose intolerance can tolerate traditional Greek feta, which is made from sheep's or goat's milk, due to its naturally low lactose content resulting from the aging and brining process.

Is sheep's milk or goat's milk feta better for lactose intolerance?

Both sheep's and goat's milk are naturally lower in lactose than cow's milk. Feta made from either is generally considered a better option for those with lactose sensitivity compared to cow's milk alternatives.

How do lactose-free feta cheeses compare to regular feta?

Lactose-free feta is made by adding lactase enzymes to the milk during production to break down the lactose, resulting in a product with virtually zero lactose that tastes very similar to traditional feta.

Are 'feta-style' cheeses made from cow's milk suitable for lactose intolerance?

No, 'feta-style' cheeses made from cow's milk typically contain higher levels of lactose than authentic sheep's or goat's milk feta and are less suitable for individuals with lactose intolerance.

What is the best dairy-free alternative to feta?

For those with a dairy allergy or severe intolerance, plant-based alternatives like tofu feta, marinated to mimic the tangy, salty flavor, are the best choice.

Can I use lactase supplements to eat regular feta?

Yes, if you are particularly sensitive but want to enjoy traditional feta, taking a lactase enzyme supplement before your meal can help your body digest the small amount of remaining lactose.

Does the aging process affect the lactose content of cheese?

Yes, during the aging process, bacteria ferment the lactose into lactic acid, significantly reducing the overall lactose content. This is why aged cheeses like feta, parmesan, and mature cheddar are often easier for lactose intolerant people to digest.