What Type of Cheese Is Best for Lactose Intolerant People?

January 3, 2026 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 65% of the global population has some level of lactose intolerance. For cheese lovers with this condition, the good news is that many varieties are naturally low in lactose and can be enjoyed without discomfort.

Quick Summary

This guide explains how the cheesemaking process reduces lactose, highlighting hard aged cheeses like parmesan and cheddar as virtually lactose-free options. It also explores semi-soft, brined, and specialty cheeses that are well-tolerated. Readers will find information on identifying high-lactose cheeses and selecting safe alternatives to enjoy their favorite dairy flavors.

Key Points

Aged is Best: Hard, aged cheeses like Parmesan, aged cheddar, and Swiss are excellent choices because the aging process naturally removes almost all lactose.
Not All Soft Cheeses Are High-Lactose: Some softer options like Brie, Camembert, and fresh mozzarella are naturally low in lactose due to their unique production and fermentation methods.
Consider Goat and Sheep Milk: Cheeses made from sheep's or goat's milk, like feta, can be easier to digest and are often lower in lactose.
Avoid Fresh and Processed Cheeses: High-lactose cheeses such as cottage cheese, ricotta, and processed cheese spreads should be avoided as they are not aged and retain most of their lactose.
Personal Tolerance Varies: Everyone's sensitivity is different, so start with small portions of a low-lactose cheese and monitor your body's reaction to find your personal tolerance level.
Look for Lactose-Free Products: For complete peace of mind, specially manufactured lactose-free cheeses are readily available, where the lactase enzyme has been added to break down the lactose.

Understanding Lactose and the Cheesemaking Process

Lactose is a milk sugar that requires the enzyme lactase to be properly digested by the body. Lactose intolerance occurs when the body produces insufficient amounts of this enzyme, leading to digestive issues like bloating and gas when dairy products are consumed. However, the process of making cheese significantly impacts its final lactose content.

During cheesemaking, milk is separated into curds and whey. The majority of the lactose is carried away with the liquid whey, which is drained off. What little lactose remains in the curds is further broken down during fermentation, where bacteria convert the milk sugar into lactic acid. This is particularly true for aged cheeses, as the longer the aging process, the more time the bacteria have to consume the lactose, leaving a product with little to none remaining.

Low-Lactose Cheese Options for Tolerant Tummies

Hard Aged Cheeses

Hard, aged cheeses are often the best bet for those with lactose intolerance. Their extensive aging process ensures minimal to no lactose is left behind. For example, Parmigiano-Reggiano, aged for at least 12 months, contains virtually no lactose.

Parmesan (Parmigiano-Reggiano): Often aged for two years or more, this cheese is a flavorful, virtually lactose-free option.
Aged Cheddar: Extra-mature cheddar (aged for 18 months or more) is extremely low in lactose, as the aging converts most of the lactose into lactic acid.
Swiss Cheese (Emmental and Gruyère): The bacterial cultures used to create the signature holes in Swiss cheese also help break down lactose, making it an excellent low-lactose choice.
Aged Gouda: Similar to other hard cheeses, the longer gouda ages, the more complex its flavor and the lower its lactose content becomes.

Semi-Soft and Brined Cheeses

While generally containing more lactose than their hard-aged counterparts, some semi-soft and brined cheeses are still low enough for many people to enjoy.

Brie and Camembert: The fermentation process gives these soft cheeses a surprisingly low lactose content, often less than 1g per 100g.
Feta: Traditionally made from sheep's or goat's milk, feta's aging in brine naturally lowers its lactose levels. It typically contains only 1-2g of lactose per 100g.
Blue Cheese: The mold cultures in blue cheese, such as Gorgonzola or Roquefort, help consume lactose, resulting in a low-lactose profile.

Fresh and Specially-Made Options

For those with more severe intolerance, fresh and specially formulated products offer reliable alternatives.

Fresh Mozzarella: Although softer, fresh mozzarella can be low in lactose, often containing less than 1g per 100g. Always check the label, as lactose content can vary by brand.
Lactose-Free Cheeses: Many brands now offer cheese where the enzyme lactase has been added to break down the lactose completely, making them fully lactose-free and safe for consumption.
Sheep and Goat Milk Cheeses: Some individuals find that they tolerate cheeses made from goat or sheep's milk better than cow's milk varieties. Many of these, like manchego or goat cheese, are also low in lactose.

Cheeses to Approach with Caution

Certain cheeses, especially fresh and processed varieties, have higher lactose levels and are best avoided or consumed in very small quantities. These include cottage cheese, cream cheese, ricotta, and processed cheese spreads, all of which do not undergo the same aging and fermentation processes as hard cheeses.

Comparison of Cheese by Lactose Content


Cheese Type	Lactose Content (per 100g)	Aging Process	Notes
Parmesan	< 0.01g	Extensive (12+ months)	Virtually lactose-free.
Aged Cheddar	< 0.1g	Extensive (18+ months)	Long aging converts lactose to lactic acid.
Swiss	0-1g	Semi-hard, aged	Bacterial cultures break down lactose.
Feta	1-2g	Brined	Made from sheep/goat milk; low-lactose.
Fresh Mozzarella	< 1g	Soft	Can be low in lactose, check label.
Ricotta	3.2-5.1g	Fresh	Higher lactose content, often made from whey.
Cottage Cheese	3-4g	Fresh, unripened	High in lactose.

How to Reintroduce Cheese to Your Diet Safely

If you have been avoiding cheese, reintroducing it requires a slow and careful approach to identify your personal tolerance level. Starting with a very small portion (around 1 oz) of a hard, aged cheese like Parmesan or extra-mature cheddar is recommended. Observe your body's reaction over the next 24 hours. If there are no symptoms, you can try another small serving or a different low-lactose variety. Consuming cheese as part of a meal can also help slow digestion and reduce the chance of symptoms. Many people find they can tolerate up to 12 grams of lactose at one time without issues.

Conclusion

Living with lactose intolerance does not mean a life without cheese. The key is understanding that lactose content varies widely based on how the cheese is produced and aged. By choosing hard, aged cheeses like Parmesan, aged cheddar, and Swiss, or naturally low-lactose options like feta, individuals can enjoy a rich and flavorful cheese experience without the associated digestive distress. For those who are highly sensitive, exploring dedicated lactose-free products or alternatives from sheep and goat milk can provide a worry-free solution. The aging process is your friend, reducing lactose naturally to make these savory delights accessible for many with sensitivities. It's about being informed and finding the options that work best for your body.

For further reading on lactose intolerance, consult reliable health resources such as the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Cheeses are low in lactose because of the cheesemaking process. During production, most of the lactose is drained off with the liquid whey. The remaining lactose is then consumed by bacterial cultures during fermentation and aging, leaving very little behind, especially in hard, aged varieties.

Yes, many people with lactose intolerance can eat aged cheddar cheese. The longer a cheddar is aged, the lower its lactose content will be, making extra-mature varieties virtually lactose-free.

Goat cheese is often better tolerated because it has a slightly different composition than cow's milk cheese and is typically lower in lactose, particularly brined types like feta.

You can estimate lactose content by considering the cheese's age and type. Generally, the harder and more aged the cheese, the lower the lactose. Checking the nutritional label for 'sugars' can also give you a clue, as lactose is the primary sugar in dairy.

Fresh, unripened cheeses like ricotta, cottage cheese, and mascarpone have the highest lactose content because they are not aged, meaning most of the lactose is retained.

Lactose intolerance is a digestive issue caused by an inability to break down milk sugar (lactose), while a dairy allergy is an immune system reaction to milk proteins. People with a dairy allergy must avoid all dairy, whereas many with lactose intolerance can consume low-lactose cheeses without issue.

Yes, some people with lactose intolerance may choose to take lactase enzyme supplements (available in tablets or drops) to help them digest cheese and other dairy products more easily, especially when dining out.