Understanding Lactose and Cheese
Lactose intolerance arises from the body's inability to digest lactose, a sugar found in milk. The lactase enzyme is essential for breaking down lactose. When lactase production is insufficient, lactose passes through the digestive system undigested, leading to symptoms such as bloating, gas, and diarrhea.
During cheesemaking, a considerable amount of lactose is removed. The whey, which contains a large portion of the lactose, is drained off. The remaining lactose in the cheese curds can then be further reduced during the aging process. Bacteria present in the cheese consume the lactose, converting it into lactic acid. This is why aged cheeses are often a better choice for those with lactose intolerance than fresh cheeses.
The Role of Aging
The aging process plays a crucial role in determining the lactose content of cheese. As cheese ages, the bacteria present in it continue to break down the lactose. Hard cheeses typically undergo longer aging periods. This prolonged aging results in a lower lactose content compared to fresh or soft cheeses.
Types of Cheese Suitable for Lactose Intolerance
Several types of cheese are naturally lower in lactose or have the lactose broken down during the cheesemaking process. These are generally well-tolerated by individuals with lactose intolerance.
Hard and Aged Cheeses
Hard, aged cheeses are often the best choices for lactose-intolerant individuals. They have undergone extended aging, which allows the bacterial cultures to consume nearly all the lactose. These cheeses usually contain very low levels of lactose.
- Parmesan (Parmigiano-Reggiano): Aged for a minimum of 12 months, Parmesan is virtually lactose-free. Its sharp, nutty flavor makes it a versatile ingredient in various dishes.
- Aged Cheddar: Extra-mature cheddars, aged for 12 months or longer, have very low lactose content. The longer the aging, the less lactose remains.
- Swiss Cheese: Swiss cheese varieties, such as Gruyère and Emmental, have minimal lactose levels due to the production and aging processes. They are known for their nutty flavor and characteristic holes.
- Aged Gouda: Similar to aged cheddar, Gouda's lactose content decreases with age. Extra-aged varieties offer the lowest lactose levels and rich, caramel notes.
- Pecorino Romano: This hard Italian cheese is made from sheep's milk. Sheep's milk naturally has different properties than cow's milk and the aging process further reduces lactose.
Other Low-Lactose Options
Besides hard and aged cheeses, some softer or less-aged cheeses also contain low levels of lactose. Many lactose-intolerant people can tolerate these in moderation.
- Feta Cheese: Typically made from sheep's or goat's milk and aged, feta cheese contains lower lactose levels.
- Goat Cheese (Chèvre): Fresh goat cheese contains some lactose, but many individuals tolerate it better than cow's milk products. Aged, harder goat cheese varieties will have less lactose.
- Blue Cheese: The mold cultures used in blue cheese also help break down lactose. The smellier and older the blue cheese, the lower the lactose content.
- Brie and Camembert: These soft, ripened cheeses have very low amounts of lactose. The ripening process, which starts from the outside and moves in, breaks down much of the milk sugar.
Lactose-Free Cheeses
For those with severe lactose intolerance, or who simply wish to avoid lactose completely, commercial lactose-free cheeses are a good option. These are made from cow's milk with the lactase enzyme added to break down the lactose. Dairy-free, plant-based cheese alternatives are also available. These are made from ingredients like cashews, coconut, or soy. These are suitable for vegans or those with milk protein allergies, not just lactose intolerance.
Comparison of Low-Lactose vs. High-Lactose Cheeses
| Feature | Low-Lactose Cheeses | High-Lactose Cheeses |
|---|---|---|
| Examples | Aged Cheddar, Parmesan, Swiss, Aged Gouda, Brie, Feta | Cottage Cheese, Ricotta, Cream Cheese, Processed Cheese |
| Lactose Content | Typically less than 0.5g per serving | 1-5g+ per serving |
| Aging Time | Aged for 6+ months; longer aging decreases lactose | Little to no aging |
| Tolerance | Usually well-tolerated by lactose-intolerant people | Often causes digestive symptoms |
| Texture | Generally harder or semi-soft | Often soft, moist, and spreadable |
| Flavor | Generally sharper and more complex flavors | Typically milder flavors |
Incorporating Cheese into a Lactose-Intolerant Diet
When adding cheese to a lactose-intolerant diet, it is helpful to start with small portions of low-lactose cheese. Monitor how the body reacts. When cooking, safe cheese options can be incorporated into many recipes. Consider grating aged cheddar on baked potatoes, melting Swiss on burgers, or crumbling feta into salads. For additional information about lactose intolerance, including research findings, visit the National Institutes of Health website.
Conclusion
Lactose intolerance does not mean a life without cheese. Understanding cheesemaking and aging enables the selection of suitable options like hard, aged cheeses, which have minimal lactose. Some softer and goat or sheep's milk cheeses offer low-lactose choices. By paying attention to individual tolerance levels and considering lactose-free or plant-based alternatives, cheese can be enjoyed comfortably.
