What is the safest cheese for lactose intolerant people?

November 20, 2025 •

3 min read

Over 65% of the global population is estimated to have some level of lactase non-persistence, meaning they have a reduced ability to digest lactose. If you are wondering what is the safest cheese for lactose intolerant people, the answer lies largely in the aging process and the type of cheese.

Quick Summary

Aged, hard cheeses are generally the safest option for those with lactose intolerance because the aging process naturally removes most of the lactose. Cheeses like Parmesan and sharp Cheddar are low in lactose, whereas fresh, soft varieties contain much higher levels of the milk sugar.

Key Points

Aged Hard Cheeses Are Safest: Cheeses like Parmesan and sharp Cheddar have very low or virtually zero lactose due to the aging process.
Lactose is in the Whey: Most lactose is removed when the liquid whey is drained during cheesemaking.
Longer Aging, Less Lactose: As cheese ages, bacteria consume any remaining lactose, turning it into lactic acid.
Fresh Cheeses Are Higher in Lactose: Unaged, soft cheeses such as ricotta and cottage cheese retain more moisture and thus more lactose.
Individual Tolerance Varies: It's recommended to start with small portions and monitor your body's reaction, even with low-lactose cheeses.
Goat and Sheep Milk Cheeses: Varieties like Feta and Pecorino Romano, made from sheep or goat milk, can also be low in lactose.
Read Labels and Know the Process: Always check product specifics, as lactose content can differ by brand and preparation.

The Science of Low-Lactose Cheese

For people with lactose intolerance, the body produces insufficient amounts of lactase, the enzyme needed to break down lactose, the sugar found in milk. The good news is that not all cheeses contain the same amount of lactose. The cheesemaking process itself is the primary reason for these differences.

The Role of Whey and Aging

During the initial stages of cheesemaking, milk is separated into curds (the solid part) and whey (the liquid part). The majority of the lactose remains in the whey, which is drained off. This process significantly reduces the overall lactose content in the final product. For hard cheeses, which are aged for longer periods, the remaining lactose is further broken down. As cheese ages, bacteria consume the remaining lactose and ferment it into lactic acid. The longer a cheese is aged, the more time these bacteria have to complete their work, resulting in a product that is naturally lower in lactose. This is why aged, hard cheeses are so well-tolerated by many with lactose sensitivity.

The Safest Cheeses for Lactose Intolerance

Based on the cheesemaking process, here are some of the safest cheeses for those with lactose intolerance:

Aged Hard Cheeses: Parmesan (Parmigiano Reggiano), aged Cheddar, aged Gouda, and Swiss (Emmental, Gruyère) are all excellent choices. Aged Parmesan, for instance, contains virtually no lactose, often less than 0.01g per 100g, making it a very safe bet.
Certain Semi-Hard and Soft Cheeses: While generally higher in moisture, some soft cheeses like Brie and Camembert still have a surprisingly low lactose content due to fermentation. Feta, particularly when made from sheep's milk, is also a good option.
Goat and Sheep Milk Cheeses: Cheeses made from sheep or goat milk, like Pecorino Romano and goat cheese, can be easier for some to digest. The lactose content varies, but they can be a suitable alternative for many.

Cheeses to Approach with Caution

Cheeses with higher moisture and less aging retain more lactose. Those with a strong intolerance may want to limit or avoid these varieties:

Ricotta and Cottage Cheese: These fresh, soft cheeses are made from whey and have some of the highest lactose levels among cheeses.
Cream Cheese and Mascarpone: These creamy spreads are also high in moisture and, consequently, higher in lactose.
Fresh Mozzarella: While lower than ricotta, fresh mozzarella has more lactose than its aged counterpart due to its higher moisture content.

Comparison of Low-Lactose Cheeses


Cheese Type	Examples	Lactose Content (per 100g)	Key Factor	Flavor Profile
Aged Hard	Parmesan, Aged Cheddar	Less than 0.1g	Long aging breaks down lactose.	Sharp, nutty, robust
Aged Semi-Hard	Aged Gouda, Swiss (Gruyère)	0-2g	Longer aging process reduces lactose.	Nutty, sometimes sweet
Soft-Ripened	Brie, Camembert	0-1g	Starter cultures break down lactose.	Mild, buttery, earthy
Sheep/Goat Milk	Feta, Pecorino	0.5-2g	Lactose content is naturally lower.	Tangy, salty, briny
High-Lactose	Ricotta, Cottage Cheese	3-5g	High moisture content and minimal aging.	Creamy, mild, milky

Tips for Safe Cheese Consumption

Even with low-lactose cheeses, it's wise to start with small portions to gauge your personal tolerance level. Consider these tips:

Read Labels: Lactose content can vary by brand and aging time. Look for cheeses labeled "lactose-free" or check the carbohydrate content; lower sugars often indicate less lactose.
Pair Wisely: Eating cheese as part of a meal, rather than on its own, can help slow digestion and reduce potential symptoms.
Use Lactase Supplements: For times when you might consume higher-lactose dairy, over-the-counter lactase enzyme supplements can aid digestion.
Try Lactose-Free Dairy: Many supermarkets offer lactose-free cheese made using lactase enzyme to break down the milk sugar. For more information on how cheese is produced, consider exploring the resources from dairy industry experts.

Conclusion: Savoring Cheese with Lactose Intolerance

Finding the safest cheese for lactose intolerant people is a matter of understanding how different cheeses are made. By focusing on aged, hard cheeses like Parmesan, sharp Cheddar, and Swiss, most individuals with lactose sensitivity can reintroduce cheese into their diet without discomfort. Experimenting with smaller portions and paying attention to your body's response are key steps to enjoying the rich and diverse world of cheese again.

Frequently Asked Questions

Yes, many people with lactose intolerance can enjoy certain cheeses. Aged, hard cheeses and some fermented soft cheeses contain very low levels of lactose, making them generally well-tolerated.

During the aging process, beneficial bacteria consume and ferment the lactose into lactic acid. The longer the cheese is aged, the more lactose is broken down, resulting in a product with very little or no lactose.

If you are very sensitive, you should generally avoid fresh, soft cheeses like ricotta, cottage cheese, mascarpone, and cream cheese, as these contain higher levels of lactose.

Yes, Parmesan (Parmigiano Reggiano) is a great choice. It is aged for at least 12 months, which breaks down the lactose to virtually undetectable levels.

While fresh mozzarella can have a higher lactose content than aged cheese, cheeses like Brie and Camembert have relatively low lactose levels due to their fermentation process. Individual tolerance for these cheeses can vary.

Goat and sheep milk cheeses, like feta and Pecorino Romano, are often lower in lactose than cow's milk cheeses and can be well-tolerated. However, it is not a guarantee for everyone, and the lactose content can still vary.

No, lactose-free cheese is a dairy product where the lactose has been removed or broken down using enzymes. Dairy-free cheese is a plant-based alternative made from nuts, seeds, or other non-dairy sources.

Yes, lactase enzyme supplements can help some individuals digest lactose more easily. They can be particularly useful when consuming higher-lactose dairy or when you are unsure of the lactose content in a dish.