The Science Behind Low-Lactose Cheeses
To understand what kind of cheese is okay for lactose intolerance, it's helpful to know how lactose levels change during cheesemaking. Lactose is a sugar naturally present in milk. During the cheesemaking process, several factors work together to significantly reduce the lactose content.
First, milk is separated into curds (solids) and whey (liquid). Most of the lactose remains in the whey, which is drained away. The remaining curds are where the cheese is formed. Second, bacteria added during the process, known as starter cultures, ferment the remaining lactose, converting it into lactic acid. The longer a cheese is aged, the more time these bacteria have to break down the residual lactose. This is why aged, hard cheeses are a staple for many with lactose sensitivities.
Best Aged Cheeses for Lactose Intolerance
These cheeses undergo a long aging process, resulting in very low to virtually non-existent lactose content.
Parmesan (Parmigiano-Reggiano)
Often hailed as the king of low-lactose cheeses, authentic Parmesan is aged for a minimum of 12 months, and often much longer. This extended maturation ensures that virtually all lactose is broken down, making it an excellent and flavorful choice for most people with lactose intolerance.
Aged Cheddar
While young cheddar can contain some lactose, extra-sharp or aged cheddar (typically 12+ months) is a great option. The longer it's aged, the less lactose it will contain, with extra-sharp versions often having less than 0.1 grams per serving.
Swiss Cheese
During its production, Swiss cheese undergoes a process that naturally removes a significant amount of whey, where most of the lactose resides. The subsequent fermentation also reduces the lactose content to very low levels, making it a well-tolerated option.
Aged Gouda
Like other aged varieties, Gouda becomes lower in lactose as it matures. Look for products labeled "aged" or "extra-aged" to ensure the lowest lactose content possible.
Other Tolerable Cheese Options
Beyond hard cheeses, several other types can be enjoyed in moderation.
Feta
Traditionally made from sheep's or goat's milk and aged in brine, authentic feta is naturally low in lactose. Its tangy, salty flavor is a great addition to salads and other dishes.
Brie and Camembert
These soft, French cheeses have a surprisingly low lactose content due to the fermentation process that consumes the lactose. While they have less whey drained off than hard cheeses, the fermentation still makes them palatable for many.
Blue Cheese
The mold used to create blue cheese, such as Roquefort or Gorgonzola, aids in breaking down lactose. As a result, blue cheeses are typically well-tolerated by individuals with lactose sensitivity.
A Comparison of Cheese Lactose Levels
| Cheese Type | Examples | Approximate Lactose Content (per 1 oz/30g) |
|---|---|---|
| Hard, Aged | Parmesan, Aged Cheddar, Swiss | 0–0.1 grams |
| Semi-Hard | Gouda, Monterey Jack | 0.1–0.3 grams |
| Soft (Fermented) | Brie, Camembert, Feta | 0.3–1 gram |
| Very Soft/Fresh | Ricotta, Cottage Cheese, Cream Cheese | 1–5 grams |
Cheeses to Approach with Caution
Fresh, high-moisture cheeses are generally higher in lactose because they have less time for fermentation and retain more whey. These include:
- Ricotta: Contains high levels of lactose, as it's made from whey.
- Cottage Cheese: Fresh and soft, it retains a high percentage of moisture and thus more lactose.
- Cream Cheese: A fresh, soft cheese that is not aged and can be high in lactose.
- Fresh Mozzarella: While often better tolerated than other fresh cheeses, it's still higher in lactose than its aged counterparts.
- Processed Cheese: These products can have lactose and milk solids added back in during processing.
Navigating Your Cheese Consumption
If you have lactose intolerance, there are several strategies to enjoy cheese with minimal discomfort. Start with small portions and monitor your body's reaction. Reading ingredient labels is crucial, as some products may have lactose added. Consider incorporating other foods with your cheese to slow down digestion. For many, consuming 12 grams of lactose daily is tolerable, and a single serving of low-lactose cheese is often well within that limit. You can also consider taking a lactase enzyme supplement before eating dairy to aid digestion.
Conclusion
Lactose intolerance does not mean you must completely abandon your love for cheese. By understanding the cheesemaking and aging process, you can make informed choices and find a wide variety of low-lactose or virtually lactose-free options. Opt for hard, aged varieties like Parmesan, aged Cheddar, Swiss, and Gouda, and explore fermented semi-soft cheeses like Brie and Camembert. Being mindful of portion sizes and carefully reading labels will allow you to savor the rich, complex flavors of cheese without the digestive issues. For more information on managing your diet, consult resources like the National Institutes of Health.
