What Kind of Cheese Is the Easiest to Digest?

According to the National Institutes of Health, approximately 65% of the human population has a reduced ability to digest lactose after infancy. For many people with this sensitivity, finding out what kind of cheese is the easiest to digest is key to enjoying this versatile food without discomfort. The main factors influencing a cheese's digestibility are its aging process and the type of milk used.

Quick Summary

Aged hard cheeses like Parmesan, aged cheddar, and Swiss contain minimal lactose, making them the easiest to digest for those with sensitivity. Goat and sheep's milk cheeses may also be better tolerated due to a different protein structure. Cheeses high in probiotics can further aid digestion.

Key Points

• Aged Hard Cheeses: Cheeses like Parmesan and Swiss are the easiest to digest because the aging process breaks down most of the lactose, the sugar that causes digestive issues.

• Goat and Sheep Milk Cheeses: These are often better tolerated than cow's milk cheeses, partly due to a different protein structure (A2 casein) and smaller fat molecules.

• Lower Lactose Content: The longer a cheese is aged, the lower its lactose content will be, making sharp cheddars or aged gouda safer options than fresh cheeses like ricotta.

• Probiotics Aid Digestion: Some cheeses, like certain mozzarellas and blue cheeses, contain probiotics that can help support a healthy gut microbiome.

• Avoid Fresh, Soft Cheeses: Varieties like cottage cheese and ricotta have high moisture and lactose content, making them difficult for sensitive stomachs to handle.

• Be Mindful of Processed Cheeses: Many processed cheese products contain added milk or whey, which increases their lactose level and should be avoided.

Why Aged Cheeses Are Easier on the Gut

For many people, the primary cause of digestive issues after eating dairy is lactose intolerance, a condition where the body does not produce enough lactase, the enzyme needed to break down lactose, the sugar found in milk. Fortunately, the cheesemaking process naturally reduces lactose, especially in certain varieties.

The Science of Aging and Lactose Reduction

The key to easier digestibility lies in a cheese's age. As cheese ages, the beneficial bacteria used in the fermentation process consume the lactose, converting it into lactic acid. The longer a cheese is aged, the more lactose is broken down, leaving very little, if any, in the final product. Hard, aged cheeses are therefore often virtually lactose-free. This makes them a much safer bet for those with sensitive digestive systems than younger, fresher cheeses.

Which Cheeses Are Easiest to Digest?

Based on their low lactose content and sometimes different protein structures, several types of cheese are particularly well-tolerated by those with sensitive stomachs.

Hard, Aged Cheeses

• Parmesan (Parmigiano-Reggiano): A classic example, this cheese is aged for a long time, often two or more years, leaving it with almost no lactose. It also contains high-quality, easily digestible protein.
• Aged Cheddar: Sharp and extra-sharp cheddars undergo a longer aging process than mild versions, significantly reducing their lactose content.
• Swiss (Emmental): During its long maturation, the bacteria in Swiss cheese break down lactose, resulting in a low-lactose finished product.
• Aged Gouda: Similar to other aged varieties, longer-aged gouda has minimal lactose and can be a gut-friendly option.

Goat and Sheep's Milk Cheeses

• Goat Cheese (Chèvre): While it still contains some lactose, goat's milk generally has a different protein structure (primarily A2 casein) and smaller fat molecules than cow's milk, which many people find easier to digest.
• Feta (Goat/Sheep's Milk): Often made with sheep's or goat's milk, feta has a lower lactose content than many cow's milk cheeses.
• Pecorino Romano: This hard, aged Italian cheese is made from sheep's milk and is naturally very low in lactose.

Cheeses with Probiotics

Some cheeses contain beneficial live cultures, known as probiotics, which can actively aid digestion. Mozzarella, for example, is a soft cheese that often contains probiotic bacteria. Certain blue cheeses are also known for their probiotic content, though their higher fat content can sometimes cause issues for sensitive individuals.

Comparison Table: Digestibility of Common Cheeses

Cheese Type	Aging Process	Lactose Level	Key Digestibility Factors
Parmesan	Long-aged (12+ months)	Very Low / Trace	Lactose almost entirely consumed by bacteria; high in easily digestible protein.
Aged Cheddar	Aged (6-12+ months)	Low	Extended aging reduces lactose significantly.
Swiss	Aged (4+ months)	Very Low	Bacteria convert lactose to lactic acid during ripening.
Goat Cheese	Fresh to Aged	Lower than cow's milk	A2 casein protein and smaller fat globules often easier to tolerate.
Mozzarella	Fresh	Moderate	Low sodium and calories, but contains more lactose than hard cheeses. Contains some probiotics.
Cottage Cheese	Fresh	Moderate to High	Retains a higher amount of lactose and whey, making it harder to digest for sensitive individuals.
Ricotta	Fresh	High	High moisture content means more retained lactose, often causing digestive distress.

Tips for Enjoying Cheese with a Sensitive Stomach

1. Start Small: Test your tolerance with a small amount of a hard, aged cheese to see how your body reacts before eating a larger portion. This is especially helpful if you haven't eaten cheese in a while.
2. Read Labels: Always check the nutrition facts. Cheeses with less than 2-3 grams of sugar per serving are a good indicator of a low-lactose product. Also, be wary of processed cheeses, which often contain added milk products and higher lactose levels.
3. Choose High-Quality: Artisan or raw milk cheeses (if you can tolerate them) may contain more beneficial bacteria that aid digestion, though this varies.
4. Pair Wisely: Eating cheese with other fiber-rich foods, such as vegetables or whole-grain crackers, can help slow down digestion and potentially minimize discomfort.
5. Consider Alternatives: For those with severe sensitivities or a dairy allergy, plant-based cheeses made from nuts, soy, or coconut can be a great option.

Conclusion

For those with lactose intolerance or a sensitive stomach, aged, hard cheeses are almost always the most digestible option. Their long maturation process breaks down nearly all the lactose, minimizing the chance of digestive upset. Varieties like Parmesan, aged cheddar, Swiss, and Pecorino Romano are excellent choices. Furthermore, cheeses made from goat's or sheep's milk can offer a better alternative for many people due to their different protein structure. By understanding the science behind cheese production, you can make informed choices that allow you to enjoy cheese and support your digestive wellness.

For more detailed information on living with lactose intolerance and other dietary sensitivities, you can consult resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

Why are aged cheeses easier to digest than fresh ones?

Aged cheeses are easier to digest because the bacteria involved in the aging and fermentation process consume the lactose (milk sugar). The longer a cheese ages, the more lactose is converted to lactic acid, resulting in a product that is often virtually lactose-free.

Is goat cheese easier to digest than cow's milk cheese?

For some people, yes. Goat's milk has a different protein structure (A2 casein) and smaller fat globules than cow's milk, which can be less irritating to the digestive system and easier to break down. Goat's milk also contains slightly less lactose overall.

Can people with lactose intolerance eat any cheese?

Many people with lactose intolerance can still enjoy hard, aged cheeses in moderation. The minimal lactose content in these varieties is often not enough to cause significant digestive symptoms. The individual tolerance level varies greatly from person to person.

What is the best cheese for a sensitive stomach?

The best cheese for a sensitive stomach is typically an aged, hard variety like Parmesan, aged cheddar, or Swiss, due to its low to nonexistent lactose content. Goat cheese and Pecorino Romano are also excellent options for those who find cow's milk difficult to digest.

Do all hard cheeses have low lactose?

Most hard, aged cheeses have very low levels of lactose. However, it is not a universal rule. The longer the aging process, the lower the lactose content is likely to be. Always opt for truly aged cheeses over fresher or processed versions.

What are the worst cheeses for lactose intolerance?

The worst cheeses for lactose intolerance are generally fresh, soft cheeses and processed cheeses, as they retain higher levels of lactose. Examples include ricotta, cottage cheese, cream cheese, and American processed slices.

Are there any lactose-free cheese options?

Yes, many stores offer lactose-free cheese products, which are dairy cheeses with the lactase enzyme added to break down the lactose. For a dairy-free option, there are also numerous plant-based cheeses made from nuts, soy, or coconut.