What kind of cheese is easiest on the stomach? A guide to gut-friendly dairy

October 5, 2025 •

5 min read

Globally, over 65% of the population has some form of lactase non-persistence, making the question of what kind of cheese is easiest on the stomach? a common concern for many dairy lovers. The answer lies in understanding how cheese is made and which varieties are naturally low in lactose or offer beneficial probiotics.

Quick Summary

Aged, hard cheeses and varieties from goat's or sheep's milk are typically lower in lactose, making them gentler on sensitive digestive systems. Some contain probiotics that further aid gut health, unlike many soft, fresh, or processed options.

Key Points

Aged Cheeses Are Best: Hard, aged cheeses like Parmesan, aged Cheddar, and Swiss contain very little lactose due to the aging process, making them the easiest to digest for those with lactose sensitivity.
Goat and Sheep Milk Cheeses Help: Cheeses made from goat's or sheep's milk, such as feta and chèvre, are often more digestible due to different protein structures and lower overall lactose.
Look for Probiotics: Certain cheeses, including aged Gouda, feta, and some cheddars, contain beneficial probiotics that can support a healthy gut microbiome.
Beware of Fresh and Processed Varieties: Soft, fresh cheeses like ricotta and cottage cheese, along with processed cheese products, are typically high in lactose and more likely to cause digestive issues.
Practice Moderation and Pairing: Managing portion sizes and pairing cheese with fiber-rich foods like fruits and vegetables can further aid digestion and reduce discomfort.
Know Your Sensitivity: If you have severe lactose intolerance or a cow's milk protein allergy, you may need to avoid dairy altogether or opt for lactose-free and plant-based alternatives.

The Science Behind Easy-to-Digest Cheese

For many, digestive discomfort after eating cheese is related to lactose intolerance, which is the inability to fully digest the natural sugar (lactose) found in milk. This is caused by a deficiency of the enzyme lactase in the small intestine. The good news is that not all cheeses contain the same amount of lactose. The key differentiator is the cheesemaking process, particularly the aging or ripening phase.

When cheese is aged, beneficial bacteria, known as lactic acid bacteria, consume the lactose and convert it into lactic acid. The longer a cheese ages, the more lactose is broken down, resulting in a product that is naturally lower in this problematic sugar. Additionally, some individuals may have a sensitivity to certain proteins in cow's milk, such as A1 casein. Cheeses made from goat's or sheep's milk have a different protein structure (with less A1 casein), which some people find easier to digest.

Top Contenders: Aged, Hard Cheeses

If you have a sensitive stomach, hard cheeses that have been aged for a significant period are generally your safest bet. Their long maturation process ensures that most of the lactose has been converted, leaving only trace amounts.

Parmesan: Often aged for 12 months or more, Parmigiano-Reggiano is one of the lowest-lactose cheeses available and is nearly lactose-free. Its intense, nutty flavor means a small portion goes a long way, and it is a rich source of calcium.
Aged Cheddar: The sharpness of a cheddar is a good indicator of its age. Extra-sharp and sharp cheddars have been aged longer than mild varieties and, as a result, contain very little lactose. Some traditionally made aged cheddars also contain beneficial probiotics.
Swiss Cheese: Swiss-style cheeses, such as Emmental and Gruyère, are excellent options. The fermentation process that creates the characteristic holes also works to break down lactose. Swiss cheese typically contains less than 0.5 grams of lactose per serving.
Gouda: Aged Gouda is another fantastic choice for those with a sensitive stomach. Its lactose content is very low, and some varieties are known for their probiotic content, further supporting gut health.

The Case for Goat and Sheep Milk Cheeses

For some, the issue isn't just lactose, but a protein sensitivity to cow's milk. Goat and sheep milk have a different protein composition that can be more digestible for these individuals.

Goat Cheese (Chèvre): While available in many forms, goat cheese is often easier on the stomach because goat's milk has a slightly lower lactose content and a different casein protein structure than cow's milk. This allows for a creamier cheese option that doesn't rely solely on aging to reduce lactose.
Feta: This crumbly cheese is traditionally made from sheep's or goat's milk and undergoes a brining process that further reduces its lactose levels. Feta is also a good source of probiotics.

The Probiotic-Packed Choices

For those looking to boost their gut microbiome, some cheeses contain live and active cultures that act as probiotics, promoting a healthy digestive system. These are typically aged but not heated to high temperatures after fermentation.

Aged Gouda: As mentioned, certain aged goudas are known to be rich in various strains of Lactobacillus.
Feta: The production process of feta, which involves a starter culture, results in the presence of beneficial bacteria.
Aged Cheddar: Traditionally made aged cheddars can contain a variety of probiotics, which survive the aging process.

Cheeses to Approach with Caution

Not all cheeses are created equal when it comes to digestive ease. Softer, fresher, and highly processed cheeses generally contain more lactose and may be harder to digest.

Fresh Mozzarella: Unlike its low-lactose aged counterpart, fresh mozzarella retains more moisture and therefore more lactose.
Ricotta and Cottage Cheese: These fresh cheeses are made with whey, which is the high-lactose liquid part of milk. This means they are significantly higher in lactose than hard cheeses.
Processed Cheese: While convenient, processed cheese and spreads often contain added dairy ingredients like whey or milk that increase their lactose content and can be difficult on the gut.

A Comparison of Cheeses for Sensitive Stomachs


Cheese Type	Lactose Level	Ease of Digestion	Probiotic Benefit	Notes
Aged Hard (Parmesan, Swiss)	Very Low	High	Potential	The longer the aging, the less lactose remains.
Aged Cheddar	Low	High	Potential	Sharp varieties are aged longer and have less lactose.
Goat/Sheep Milk (Feta, Chèvre)	Low	High	Potential	Different protein structure can be more digestible.
Aged Gouda	Low	High	Strong	Some aged varieties are rich in probiotics.
Fresh Mozzarella	Moderate	Varies	Low	Still contains a fair amount of lactose.
Ricotta & Cottage Cheese	High	Low	Varies	Made from whey, which is high in lactose.
Processed Cheese	High	Low	None	Often contains added dairy and additives.

Tips for Enjoying Cheese with Digestive Sensitivity

For those with mild sensitivity, incorporating certain habits can make enjoying cheese more comfortable:

Start with Small Portions: Test your tolerance with a small amount of a low-lactose cheese first.
Pair with Fiber: Eating cheese with fiber-rich foods like fruits and vegetables can help aid overall digestion.
Drink Plenty of Water: Proper hydration supports the digestive process.
Read Labels: For store-bought options, check the nutrition label for sugar content. The lower the sugar, the less lactose.
Consider Lactase Enzymes: Over-the-counter lactase enzyme supplements can help your body digest lactose.
Listen to Your Body: What works for one person might not work for another. Keep a food journal to track your reactions to different types and amounts of cheese.

Conclusion: Finding Your Personal Path

For individuals concerned with digestive discomfort, understanding the nuances of cheesemaking is crucial for finding what kind of cheese is easiest on the stomach? The general rule of thumb is that hard, aged cheeses like Parmesan, aged Cheddar, Swiss, and Gouda are the most reliable choices due to their low lactose content. Goat and sheep milk cheeses also provide a gentler alternative for some. While fresh, soft cheeses and processed varieties are often higher in lactose and should be approached with more caution, personal tolerance is the ultimate guide. By experimenting with different types in moderation and employing smart eating strategies, you can continue to enjoy the delicious and nutritious benefits of cheese without the discomfort. For more insight into gut health, consider consulting resources like the Harvard Medical School Guide on Probiotics.

Frequently Asked Questions

Cheeses vary in how they are processed and aged. Older, harder cheeses undergo a fermentation process that naturally breaks down most of the lactose, the sugar that can cause digestive issues for those with lactose intolerance.

Yes, many individuals with lactose intolerance can still enjoy cheese by choosing naturally low-lactose varieties. Aged, hard cheeses and those made from goat's or sheep's milk are often well-tolerated. However, personal tolerance levels vary.

No, goat's milk and sheep's milk both contain lactose, but often in slightly lower amounts than cow's milk. Additionally, the proteins in these milks can be easier for some people to digest. Cheeses made from them, like feta, still have lower lactose levels than many cow's milk cheeses.

Hard cheeses are aged longer, allowing bacteria to consume the lactose, resulting in very low levels. Soft, fresh cheeses retain more moisture and are aged for a shorter time, so they contain significantly higher levels of lactose.

Some aged cheeses are rich in probiotics, which are beneficial for gut health. Examples include aged Gouda, feta, and certain types of aged cheddar.

The lactose content in mozzarella varies by age. Fresh mozzarella contains more lactose and can cause problems for sensitive stomachs. Aged, low-moisture mozzarella, often used for shredding, ferments for longer, which reduces the lactose content.

If you have a sensitivity to cow's milk proteins (like casein), even low-lactose cheeses might cause issues. Goat or sheep milk cheeses might be better alternatives, as they have a different protein structure. In severe cases, plant-based alternatives may be the best option.

Yes, many grocery stores now offer lactose-free versions of popular cheeses. These are made by adding the enzyme lactase, which breaks down the lactose. For a complete dairy-free option, plant-based cheeses are also available.