What type of cheese is often suitable for lactase deficient individuals?

November 18, 2025 •

3 min read

According to studies, many people with lactose intolerance can consume aged cheeses with minimal discomfort, and some can tolerate up to 12 grams of lactose per day. This makes low-lactose varieties a delicious option for those seeking to enjoy cheese without digestive upset. But exactly what type of cheese is often suitable for lactase deficient individuals?

Quick Summary

Aged and hard cheeses are typically suitable for those with lactase deficiency due to the natural reduction of lactose during the ripening process. Low-lactose options like aged cheddar, Parmesan, and Swiss are generally well-tolerated, unlike fresh cheeses high in lactose.

Key Points

Aged, hard cheeses are best: Parmesan, aged cheddar, and Swiss cheese contain minimal lactose due to the natural breakdown during the aging process.
Check aging time: The longer a cheese is aged, the lower its lactose content will be, as bacteria consume the milk sugar over time.
Avoid fresh, soft cheeses: Varieties like cottage cheese, ricotta, and cream cheese are high in lactose and should generally be avoided by those with lactase deficiency.
Read nutritional labels: Look for cheeses with a low sugar content (under 1g per serving) as an indicator of low lactose.
Experiment with caution: Individual tolerance varies, so begin with small portions of a low-lactose cheese to see how your body reacts.
The science behind it: Lactose is mostly drained off with the whey during cheesemaking and fermented into lactic acid during ripening, reducing its presence in the final product.

Understanding Lactose and the Cheesemaking Process

Lactose is a milk sugar that can cause digestive issues for individuals with a lactase deficiency. In cheesemaking, however, the lactose content changes dramatically. The process begins with adding starter cultures of bacteria to milk, which ferment the lactose into lactic acid. The milk then separates into solid curds and liquid whey.

Most of the lactose remains in the whey, which is drained off. What little lactose is left in the curds continues to be consumed by the bacteria during the aging or ripening process. The longer a cheese is aged, the more time the bacteria have to break down the residual lactose, resulting in a product with virtually no lactose. This is the key reason why aged, hard cheeses are often suitable for lactase deficient individuals.

The Science Behind Low-Lactose Cheese

Fermentation: Starter bacteria added to milk convert lactose into lactic acid.
Whey Separation: The liquid whey, which contains most of the lactose, is drained from the solid curds.
Aging: Over months or years, any remaining lactose in the curds is metabolized by bacteria, further reducing its concentration to near-zero levels.

Low-Lactose Cheese Options for Individuals with Lactase Deficiency

For those with lactose intolerance, selecting the right cheese depends on its maturity and hardness. Aged, hard cheeses like Parmesan and mature cheddar are excellent choices, while softer, fresh cheeses should typically be avoided.

Here are some of the best cheese choices:

Aged Cheddar: Extra-mature cheddar, aged for 12 months or longer, has very low lactose levels (often less than 0.1g per 100g).
Parmesan (Parmigiano-Reggiano): This Italian hard cheese is aged for at least 12 months and contains almost no lactose.
Swiss Cheese (e.g., Emmental, Gruyère): The aging process significantly reduces the lactose content, making it well-tolerated.
Aged Gouda: Similar to cheddar, the aging process breaks down lactose. Look for aged varieties for the lowest content.
Blue Cheeses (e.g., Roquefort, Gorgonzola): The molds and aging process in blue cheeses also break down lactose, leaving a low residual amount.
Brie and Camembert: While soft, these are aged and typically contain minimal lactose (0-1g per 100g). However, tolerance can vary.
Manchego: The aged varieties of this sheep's milk cheese are low in lactose.

Comparing Lactose Content: Aged vs. Fresh Cheese

To highlight the difference, here is a comparison of typical lactose levels per 100 grams based on maturation:


Cheese Type	Lactose Content (g/100g)	Notes
Aged Cheddar	< 0.1g	Extra-mature varieties are best.
Parmesan	< 0.01g	Virtually lactose-free.
Swiss (Emmental)	< 1g	Generally well-tolerated.
Aged Gouda	< 0.1g (aged varieties)	Older versions have less lactose.
Cottage Cheese	3–4g	A fresh, high-lactose cheese.
Ricotta	3.2–5.1g	Made from whey, so very high in lactose.
Cream Cheese	4–4.6g	Soft and fresh, high in lactose.
Mozzarella (Fresh)	1–3g	Lower than many fresh cheeses, but varies.

How to Reintroduce Cheese into Your Diet

For individuals exploring low-lactose cheese options, a gradual approach is best. Starting with small amounts of a well-aged cheese and observing your body's reaction can help gauge your tolerance. Pairing cheese with other foods can also aid digestion.

When purchasing cheese, check the nutrition label for the sugar content. Since lactose is milk sugar, a low sugar value (e.g., less than 1 gram per serving) indicates a low lactose level. If a product is labeled "lactose-free," it contains less than 0.1g of lactose per 100g in countries like Canada, which is generally safe for intolerant individuals.

Conclusion

Individuals with lactase deficiency can successfully incorporate many types of cheese into their diet by focusing on aged, hard varieties where the lactose has been naturally broken down. The longer a cheese has been ripened, the lower its lactose content is likely to be, with extra-mature cheddar, Parmesan, Swiss, and aged Gouda being excellent, flavorful options. By checking labels for low sugar content and starting with small portions, you can find low-lactose cheeses that can be enjoyed without digestive distress. Fresh, soft cheeses should be approached with caution due to their higher lactose levels. This allows many cheese lovers to find delicious, well-tolerated options that suit their dietary needs.

Frequently Asked Questions

During the cheesemaking and aging process, most lactose is removed with the whey. Any remaining lactose is fermented into lactic acid by bacteria, significantly reducing its concentration. The longer a cheese ages, the less lactose it contains.

Extra-mature or aged cheddar (usually 12 months or more) is generally safe, as it contains very low levels of lactose. Younger cheddars may have slightly higher amounts, so checking the aging period is important.

Parmigiano-Reggiano is aged for a minimum of 12 months, and often longer. This extended aging allows bacteria to break down almost all the lactose, making it one of the most reliably low-lactose cheeses available.

Yes, Swiss cheese varieties like Emmental and Gruyère are well-tolerated by many with lactose intolerance. Their extensive aging process converts most of the lactose into lactic acid.

You should typically avoid fresh, soft cheeses that have not undergone a significant aging process. These include cottage cheese, ricotta, cream cheese, and mascarpone, which retain high levels of lactose.

Aged goat's cheese can be a good low-lactose option, but fresh varieties may still contain significant amounts. Checking the label is essential.

Low-lactose cheese has had most of its lactose naturally reduced through aging and fermentation. A product labeled 'lactose-free' means the lactose has been almost entirely removed, often via an added enzyme, meeting specific regulatory standards.