For those with lactose intolerance, consuming dairy products can lead to uncomfortable digestive symptoms such as bloating, gas, and cramping. This is caused by a deficiency in the enzyme lactase, which is needed to break down lactose, the sugar found in milk. However, not all dairy products are created equal regarding their lactose content. Through the science of cheesemaking, many cheese varieties become a suitable option for a lactose-restricted diet.
The Science Behind Low-Lactose Cheese
Two primary factors contribute to a cheese's low lactose content: the removal of whey and the natural aging process.
Whey Separation
During cheesemaking, milk is separated into curds and whey. Most lactose, being water-soluble, stays in the whey and is drained away. This significantly reduces lactose in the final product, especially in hard and aged cheeses where more whey is removed.
Aging and Fermentation
After whey is removed, residual lactose in the curds is consumed by lactic acid bacteria during aging. Longer aging allows more lactose to be converted to lactic acid, resulting in very low-lactose cheese.
Low-Lactose Cheese Options
Hard and Aged Cheeses
These cheeses have minimal to no lactose and are excellent choices for those with lactose intolerance.
- Aged Parmesan: Aged 12+ months, contains virtually no lactose (<0.1g per serving).
- Aged Cheddar: Longer aging means less lactose. Extra sharp cheddar (12-18 months) is very low in lactose.
- Swiss: Aged for months, removing most whey and lactose.
- Aged Gouda: Aged 18+ months for minimal lactose.
- Colby and Monterey Jack: Semi-hard, natural cheeses with less than one gram of lactose per 1.5 ounces.
Soft-Ripened and Blue Cheeses
Some soft cheeses are lower in lactose due to fermentation.
- Brie and Camembert: Soft-ripened cheeses with reduced lactose levels (0.1–0.5 grams per ounce).
- Blue Cheeses: Molds help break down lactose.
Cheeses from Alternative Milk Sources
Cheeses from goat's or sheep's milk can be options. They may have less lactose or a different protein structure that is easier to digest.
- Goat Cheese (Chèvre): Goat's milk has less lactose than cow's milk. Aged goat cheese has even lower levels.
- Sheep's Milk Cheese: Aged varieties like Manchego and Pecorino Romano have minimal to no lactose.
Low vs. High Lactose Cheeses: A Comparison Table
Below is a comparison of typical lactose content in common cheeses. Lactose content can vary by product and individual tolerance.
| Cheese Type | Texture | Aging Period | Approx. Lactose Content | Suitable for Lactose Intolerance? |
|---|---|---|---|---|
| Parmesan | Hard | Aged 12+ months | <0.1g per oz | Yes, virtually lactose-free. |
| Aged Cheddar | Hard | Aged 12+ months | <0.1g per oz | Yes, extra sharp varieties are best. |
| Swiss (Emmental) | Hard | Aged several months | <0.1g per oz | Yes. |
| Aged Gouda | Semi-hard | Aged 18+ months | <0.1g per oz | Yes, look for 'aged' or 'extra-aged'. |
| Brie | Soft-ripened | Aged a few weeks | 0.1–0.5g per oz | Often well-tolerated in small amounts. |
| Camembert | Soft-ripened | Aged a few weeks | 0.1–0.5g per oz | Often well-tolerated in small amounts. |
| Feta | Crumbly | Aged 2-12 months | 0.5–1.5% lactose | Often well-tolerated due to lower content and potential non-cow milk base. |
| Fresh Mozzarella | Very soft | Fresh | 0.3–0.5g per oz | Use caution; contains more lactose than hard mozzarella. |
| Cream Cheese | Very soft | Fresh | ~1g per oz | Generally high; best to avoid. |
| Cottage Cheese | Very soft | Fresh | 1–1.5g per oz | Generally high; best to avoid. |
Tips for Enjoying Low-Lactose Cheeses
- Start Small: Begin with small portions to see how your body reacts.
- Eat with Other Foods: This can slow digestion and reduce symptoms.
- Be Wary of Processed Cheese: These can contain added milk solids or whey, increasing lactose.
- Read Labels: Check for 0g of sugar per serving for very low lactose options.
Conclusion
Lactose intolerance does not mean eliminating cheese. By choosing aged, hard, or some alternative-milk cheeses, you can enjoy cheese in your diet. Experiment and see what works best for you..
