What Kind of Cheese Can a Lactose Intolerant Person Have? A Comprehensive Guide

January 9, 2026 •

4 min read

According to research, nearly 65% of the world's population experiences some degree of lactose intolerance, which can make enjoying cheese seem impossible. However, many people with this condition can still indulge in a wide variety of cheeses by simply understanding how lactose content varies during the cheese-making and aging process.

Quick Summary

Hard, aged cheeses like Parmesan, cheddar, and Swiss contain very little to no lactose and are often well-tolerated by those with lactose intolerance. The aging and fermentation process naturally breaks down the milk sugar, making them safer and more digestible.

Key Points

Aged Hard Cheeses: The longer a cheese is aged, the lower its lactose content, making varieties like Parmesan, Swiss, and Aged Cheddar excellent choices.
Soft Cheeses: Fresh, soft cheeses such as ricotta and cottage cheese contain higher levels of lactose and should be consumed with caution.
Check Labels: Always check product labels, as lactose content can vary by brand, and look for explicitly 'lactose-free' varieties for complete peace of mind.
Individual Tolerance: The amount of cheese a person can tolerate varies greatly, so start with small portions to see what works best for you.
Milk Source Matters: Cheeses made from sheep's or goat's milk, like Manchego or feta, may be easier for some individuals to digest.
Understand the Process: During cheesemaking, most lactose drains off with the whey, and remaining lactose is broken down during fermentation and aging.
Consider Supplements: Over-the-counter lactase enzyme supplements can help manage symptoms when consuming cheese with higher lactose levels.

Understanding Lactose and the Cheese-Making Process

Lactose is a sugar naturally found in milk and dairy products. For individuals with lactose intolerance, the body produces insufficient lactase, the enzyme needed to break down this sugar. When undigested lactose reaches the large intestine, it can cause uncomfortable symptoms such as bloating, gas, and cramps.

Fortunately, the amount of lactose in cheese varies dramatically depending on how it's made and aged. The cheese-making process involves separating milk into solids (curds) and liquids (whey). Most of the lactose remains in the whey, which is drained off. What remains is further broken down during fermentation by bacterial cultures. The longer a cheese is aged, the more time these bacteria have to consume any residual lactose, resulting in a lower lactose content.

The Golden Rule: Harder and Older Means Less Lactose

When navigating the cheese aisle, a simple rule of thumb can be your best guide: the harder and more aged a cheese is, the lower its lactose content is likely to be.

Low-Lactose and Lactose-Free Cheeses

This category includes many popular varieties that undergo a long aging period. These cheeses have had ample time for the lactase-producing bacteria to break down the milk sugar completely.

Aged Cheddar: Sharp and extra-sharp cheddars, aged for at least six months, have very low lactose levels. Some cheddars aged for 12 months or longer contain only trace amounts.
Parmesan (Parmigiano-Reggiano): This classic Italian hard cheese is aged for a minimum of 12 months, often longer, and is virtually lactose-free.
Swiss (Emmental, Gruyère): The aging process in Swiss cheeses breaks down almost all the lactose. The famous 'holes' are a byproduct of the gas produced during this fermentation.
Aged Gouda: Like cheddar, the lactose content in Gouda decreases with age. Look for varieties labeled 'aged' or 'extra-aged'.
Manchego: This Spanish sheep's milk cheese, when aged (curado), is naturally very low in lactose.
Provolone: A semi-hard Italian cheese that, depending on its age, can be suitable for many lactose-sensitive individuals.
Blue Cheeses (Roquefort, Gorgonzola): The unique mold cultures used in blue cheese production help in the fermentation and breakdown of lactose.

Soft Cheeses and Their Lactose Content

In contrast to their aged counterparts, fresh and soft cheeses typically retain more moisture and, therefore, more lactose. However, some are still relatively low compared to milk.

Feta: Traditionally made from sheep's or goat's milk, feta can be relatively low in lactose, especially compared to fresh cow's milk cheeses.
Brie and Camembert: These soft, mold-ripened cheeses undergo some fermentation, leaving them with moderate-to-low lactose levels that many people can tolerate in smaller quantities.
Ricotta and Cottage Cheese: These are generally higher in lactose because they are fresh cheeses that retain more whey.

The Impact of Milk Source

Some individuals find that cheeses made from goat's or sheep's milk are easier to digest than those made from cow's milk. While the lactose content isn't necessarily lower, the different fat and protein structures can make a difference for some people. Good examples include aged Manchego (sheep) and some types of feta (sheep/goat).

Lactose-Free and Dairy-Free Alternatives

For those with more severe intolerance or a full milk allergy, a growing market of lactose-free and dairy-free products exists. Lactose-free cheese is treated with the lactase enzyme to break down the lactose entirely. Dairy-free cheeses are made from plant-based sources, such as soy, nuts, and coconut oil, and contain no dairy at all.

Comparison Table: Hard Aged vs. Soft Fresh Cheeses


Feature	Hard, Aged Cheeses (e.g., Parmesan, Aged Cheddar)	Soft, Fresh Cheeses (e.g., Ricotta, Cream Cheese)
Lactose Content	Very low to virtually none (often <0.1 g per serving)	Higher (1-5 g per serving)
Aging Time	Long aging period (months to years)	Short or no aging period
Moisture Content	Low, as moisture is pressed out during production	High, retaining more whey
Flavor Profile	Sharp, nutty, and complex due to aging	Mild, creamy, and milky
Common Examples	Parmesan, Aged Cheddar, Swiss, Aged Gouda	Cottage Cheese, Ricotta, Cream Cheese, Mascarpone

Tips for Enjoying Cheese with Lactose Intolerance

Start Small: Begin with a small portion of a known low-lactose cheese to gauge your personal tolerance level.
Pair with Other Foods: Eating cheese with other foods can slow down digestion and minimize potential symptoms.
Read Labels: Always check product labels, especially for soft cheeses, as lactose levels can vary by brand and processing method.
Consider Lactase Supplements: For occasional indulgence in higher-lactose cheeses, an over-the-counter lactase supplement can assist in digestion.

Conclusion

Living with lactose intolerance does not mean sacrificing the pleasure of cheese. By understanding the aging process and choosing harder, aged varieties like Parmesan, Swiss, and mature cheddar, you can often enjoy cheese with minimal to no digestive discomfort. For those with a higher sensitivity, feta, goat, and sheep's milk cheeses offer alternative paths to a satisfying cheese experience. With careful selection and awareness of your personal limits, cheese can remain a delicious part of your diet. For more detailed information on managing a lactose-free diet, consult with a healthcare professional or visit a trusted source like Healthline's article on lactose-free diets.

Frequently Asked Questions

Hard, aged cheeses like Parmesan, aged cheddar, and Swiss are the lowest in lactose. The long aging process breaks down most of the milk sugar, leaving only trace amounts or none at all.

Yes, Swiss cheese is a great option. It is a hard, aged cheese where the lactose is largely consumed during fermentation, resulting in a very low lactose content that is typically well-tolerated.

As cheese ages, bacteria and enzymes consume the lactose and convert it into lactic acid. The longer the cheese ages, the more lactose is broken down, resulting in a product with a much lower lactose concentration.

Not always, but generally. Soft and fresh cheeses, like ricotta and cottage cheese, retain more of the milk's watery component (whey), which contains most of the lactose. However, some, like brie and camembert, have lower levels than milk due to fermentation.

Cheeses from goat's or sheep's milk, such as Manchego or feta, can be easier for some people to digest, though they still contain lactose. Their different fat and protein structures can sometimes make them more tolerable for sensitive digestive systems.

Lactose-free cheese is a dairy product where the lactose sugar has been removed or broken down using an enzyme, making it suitable for those with lactose intolerance. Dairy-free cheese is a plant-based product, often made from soy or nuts, and contains no dairy ingredients whatsoever, making it suitable for people with milk allergies or vegans.

Begin by trying a very small serving of a hard, aged cheese like Parmesan. Monitor your body for any symptoms. If you feel fine, you can gradually increase the portion size or try other low-lactose varieties.