What's the best cheese for your stomach?

October 30, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, an estimated 36% of Americans experience lactose malabsorption, making the quest for a stomach-friendly dairy option crucial. This means many people need to know what's the best cheese for your stomach to avoid digestive discomfort like bloating or gas.

Quick Summary

This guide explores which cheeses are easiest on the stomach, focusing on factors like lactose content and probiotic benefits. It covers the science behind cheese and digestion, comparing aged versus fresh cheeses and highlighting varieties for sensitive digestive systems. Tips for choosing and incorporating cheese into a gut-friendly diet are also provided.

Key Points

Aged Cheeses Are Lower in Lactose: Hard, aged cheeses like Parmesan, aged cheddar, Swiss, and Gouda contain less lactose, making them easier to digest for those with lactose sensitivity.
Soft Cheeses Are Higher in Lactose: Fresh cheeses such as ricotta, cottage cheese, and cream cheese retain more lactose and are more likely to cause digestive issues for sensitive stomachs.
Probiotics Boost Gut Health: Certain fermented cheeses like aged cheddar, Gouda, Swiss, and Feta contain beneficial probiotics that can support a healthy gut microbiome.
Look for 'Live and Active Cultures': For maximum probiotic benefit, seek out cheeses with this label, as pasteurization and processing can kill off helpful bacteria.
Consider Non-Cow's Milk Cheeses: Goat and sheep cheeses, like chevre and feta, are naturally lower in lactose and may be better tolerated by some individuals with dairy sensitivities.
Portion Size and Moderation are Key: Even with stomach-friendly cheeses, overconsumption can lead to digestive discomfort due to high fat and sodium content. Pair with fiber-rich foods for best results.
Listen to Your Body: Individual tolerance to cheese varies greatly. Experiment with different types and portion sizes to find what works best for your unique digestive system.

For many, the idea of a cheese board is a culinary delight, but for those with a sensitive stomach, it can be a source of anxiety. The good news is that you don't have to give up cheese entirely. The key lies in understanding how different types of cheese affect your digestion and choosing the right ones for your body. The primary culprits behind cheese-related digestive issues are lactose and fat content, but fermentation and probiotics can make a big difference.

The Lactose Factor: Aged vs. Fresh Cheeses

Lactose is a sugar found in milk and many dairy products. For those with lactose intolerance, consuming it can lead to gas, bloating, and other digestive problems. This is where the age and type of cheese become critical. During the aging process, the bacteria in cheese consume most of the lactose, leaving very little behind in the final product. This makes aged, hard cheeses a far safer bet for sensitive stomachs than fresh, soft ones.

Hard and Aged Cheeses (Lower in Lactose)

Parmesan: Aged for a minimum of 12 months, Parmesan has a very low lactose content, often containing only trace amounts.
Aged Cheddar: The longer cheddar ages, the less lactose it contains. Varieties aged for over 12 months are often very well-tolerated.
Swiss: The distinct holes in Swiss cheese are created by Propionibacterium freudenreichii, a bacterium that consumes lactic acid, contributing to its low lactose level.
Gouda: Aged Gouda, like aged cheddar, has very little lactose left after its long aging process.

Soft and Fresh Cheeses (Higher in Lactose)

Ricotta: A soft, fresh cheese, ricotta retains a higher percentage of lactose, which can cause discomfort for lactose-intolerant individuals.
Cottage Cheese: This curd-based cheese is generally higher in lactose, though lactose-free versions are widely available.
Cream Cheese: Because it is fresh and not aged, cream cheese is higher in lactose compared to its harder counterparts.
Mozzarella (Fresh): While aged mozzarella has lower lactose, fresh varieties contain more and may be less suitable for those with sensitivity.

Probiotics: The Gut-Friendly Benefit

Certain cheeses are not just low in lactose; they also contain probiotics, the beneficial bacteria that can support a healthy gut microbiome. These live cultures can aid in digestion and boost overall gut health. To ensure you are getting probiotic benefits, look for cheeses labeled "live and active cultures" and be aware that the pasteurization process can kill off these beneficial bacteria.

Cheeses containing probiotics:

Aged Cheddar: Contains strains of Lactobacillus and Bifidobacterium.
Gouda: Harbors various probiotic strains, including Lactococcus.
Swiss Cheese: Contains Propionibacterium freudenreichii.
Feta: Contains beneficial bacteria like Lactobacillus and Streptococcus.
Goat Cheese (Chevre): Its tangy flavor comes from beneficial bacteria, and it's also lower in lactose than cow's milk cheeses.
Cottage Cheese: Often fortified with probiotics, making it a good option for gut health if you find a lactose-free variety or tolerate a small amount.

Comparison Table: Best Cheeses for Sensitive Stomachs


Cheese Type	Lactose Content	Probiotic Content	Digestion Ease	Notes
Aged Cheddar	Very low	High (aged)	Very easy	A staple aged cheese; rich flavor and gut benefits.
Parmesan	Trace amounts	Variable/Low	Very easy	Extremely low lactose, but often added to cooked dishes.
Swiss	Low	High	Very easy	Contains beneficial bacteria (P. freudenreichii).
Aged Gouda	Very low	High	Very easy	Nutty flavor with good probiotic content when aged.
Goat Cheese	Low (naturally)	High	Easy	Lower in lactose than cow's milk cheese.
Feta	Low	High	Easy	Briny flavor and probiotic benefits.
Fresh Mozzarella	Medium	Low	Moderate	Can be higher in lactose; depends on processing.
Cottage Cheese	High	Variable (often added)	Variable	Choose lactose-free or probiotic-fortified options.
Ricotta	High	Low	Difficult	Higher in lactose and often less friendly to sensitive guts.
Cream Cheese	High	Low	Difficult	Unaged and high in lactose.

Factors to Consider Beyond Lactose

Lactose is not the only element that can influence how cheese affects your stomach. Two other key factors are fat and sodium content. High-fat cheeses can slow down digestion, leading to a feeling of fullness or sluggishness. This effect can contribute to constipation, especially if fiber intake is low. Sodium, while not directly related to digestion speed, can cause water retention and bloating in sensitive individuals. Therefore, balancing your cheese intake with fiber-rich foods and staying hydrated is important for overall digestive comfort.

For those with Irritable Bowel Syndrome (IBS), a low-FODMAP diet might be beneficial. Lactose is a type of FODMAP, so cheeses low in lactose are generally recommended. Experimenting with small portions of aged, hard cheeses is a good strategy to test your tolerance. If even low-lactose cheeses cause issues, it may indicate a sensitivity to milk proteins rather than lactose. In such cases, plant-based alternatives might be a better option.

Conclusion: Finding Your Stomach-Friendly Cheese

Determining the best cheese for your stomach comes down to listening to your body and understanding the characteristics of different cheeses. For most people with lactose sensitivity, opting for aged, hard cheeses like Parmesan, aged cheddar, or Swiss is the safest bet due to their significantly lower lactose content. These varieties not only satisfy a cheese craving but also offer potential probiotic benefits. For those who can't tolerate any amount of lactose, or have a milk protein sensitivity, exploring artisanal goat or sheep cheeses, or even plant-based alternatives, provides a delicious way to enjoy cheesy flavors without the digestive distress. As always, consuming cheese in moderation and pairing it with a balanced diet rich in fiber and fluids is the best approach for a happy and healthy gut.

Resources for Digestive Health

Harvard Health Publishing: "Is cheese a healthy source of probiotics?"
EatingWell: "Does Cheese Cause Constipation or Diarrhea? Here's What Dietitians Say."
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Information on Lactose Intolerance

Frequently Asked Questions

The main difference lies in the lactose content. Hard, aged cheeses are lower in lactose because the beneficial bacteria consume it during the aging process, while soft, fresh cheeses have higher lactose levels.

No, not all cheeses contain probiotics. The presence of live cultures depends on the fermentation and aging process. You should look for cheeses labeled with "live and active cultures" to ensure probiotic content, as pasteurization can kill them.

Many people with lactose intolerance can tolerate small amounts of hard, aged cheeses, which have very low lactose content. Options like Parmesan and aged cheddar are often well-tolerated. However, those with high sensitivity may need to choose lactose-free alternatives.

Standard cottage cheese is relatively high in lactose compared to aged cheeses. If you have lactose sensitivity, this can cause digestive issues. Lactose-free and probiotic-fortified cottage cheeses are available as better alternatives.

Yes, goat's milk has a slightly lower lactose content than cow's milk, making goat cheese (chevre) potentially easier to digest for some people with mild lactose sensitivity.

Yes, for some individuals, the high fat content in certain cheeses can slow down digestion and potentially lead to feelings of sluggishness, bloating, or constipation.

While extremely low-lactose cheeses like aged Parmesan are nearly lactose-free, for a truly zero-lactose option, people can opt for specially formulated lactose-free cheeses or plant-based cheese alternatives.