Which cheese can I eat if I am lactose intolerant?

Over 65% of the world's population has some degree of lactose malabsorption. If you're wondering which cheese can I eat if I am lactose intolerant, the good news is that many types of cheese are naturally low in lactose and can be enjoyed without digestive discomfort.

Quick Summary

Aged hard cheeses, such as Parmesan and mature cheddar, are typically very low in lactose due to the fermentation and aging process. Other options include specific soft cheeses, alternatives from goat or sheep milk, and specially manufactured lactose-free varieties.

Key Points

• Aged Cheeses are Best: The longer a cheese is aged, the less lactose it contains, making hard varieties like Parmesan and mature cheddar safe for many.

• Goat and Sheep Milk Cheeses: Cheeses made from goat's or sheep's milk, such as feta and Pecorino Romano, are naturally lower in lactose and often well-tolerated.

• Avoid Fresh, Soft Cheeses: Varieties like ricotta and cottage cheese have higher moisture and whey content, leading to more lactose and potential symptoms.

• Check for 'Lactose-Free' Labels: For more sensitive individuals, look for cheeses explicitly labeled 'lactose-free,' which have been specially treated with lactase.

• Start with Small Portions: Individual tolerance varies, so it is recommended to begin with a small serving of a low-lactose cheese to see how your body reacts.

• Read Nutrition Labels: The 'Total Sugars' line on a nutrition label can indicate lactose content; less than 1g per serving is a good sign for cheese.

The Science Behind Low-Lactose Cheese

For people with lactose intolerance, consuming products containing lactose can lead to unpleasant digestive symptoms. However, not all dairy is created equal when it comes to lactose content. The key to understanding which cheeses are safe lies in the cheesemaking process itself.

The Role of Whey and Aging

When milk is made into cheese, it is separated into solid curds and liquid whey. The majority of lactose remains in the whey, which is drained off, leaving the curds with a significantly lower lactose concentration. As the cheese ages, beneficial bacteria continue to ferment any residual lactose, converting it into lactic acid. The longer a cheese is aged, the more lactose is broken down, resulting in a product that is often virtually lactose-free. This is why hard, aged cheeses are typically the best options for those with lactose sensitivities.

Your Guide to Low-Lactose Cheeses

This section details specific cheese types and categories that are generally well-tolerated by individuals with lactose intolerance.

Hard and Aged Cheeses

These are the top contenders for low-lactose diets due to their extensive aging process:

• Parmigiano-Reggiano (Parmesan): Aged for at least 12 months, this Italian cheese is celebrated for its low lactose content, often containing less than 0.01g per 100g.
• Aged Cheddar: Mature or extra-sharp cheddar, aged 12 months or more, has very low lactose levels because the aging process eliminates virtually all of it.
• Swiss Cheese (Emmental, Gruyère): The bacterial fermentation and aging process in Swiss cheeses significantly reduces their lactose content, making them another reliable option.
• Aged Gouda: Similar to cheddar, the extended maturation of Gouda means that older varieties have very little lactose.

Soft and Semi-Hard Cheeses

While many fresh, soft cheeses contain higher lactose, some semi-soft and soft varieties are surprisingly low:

• Brie and Camembert: These soft, mold-ripened cheeses undergo a fermentation process that lowers their lactose content to very low levels.
• Mozzarella: Fresh mozzarella has less lactose than many other fresh cheeses, though aged shredded mozzarella contains even less.
• Feta: Traditionally made from sheep's or goat's milk, feta has a relatively low lactose content compared to many other fresh options, especially if aged for a few months.

Cheeses from Other Milks

For those who may be sensitive to cow's milk, cheeses made from goat's and sheep's milk can be a great alternative:

• Pecorino Romano: This hard Italian cheese is made from sheep's milk and is naturally very low in lactose, making it a good substitute for Parmesan.
• Goat Cheese (Chèvre): While fresh varieties might contain some lactose, many people find goat cheese easier to digest. Look for aged versions for even lower lactose content.

Comparison of Lactose Content in Cheeses

This table provides a quick overview of how lactose content can differ between common cheeses. Note: Exact values can vary based on brand and aging.

Cheese Type	Lactose Content (per 100g)	Best for Lactose Intolerance?
Parmigiano-Reggiano	<0.01g	Yes - Virtually lactose-free due to long aging.
Aged Cheddar	<0.1g	Yes - The aging process converts lactose to lactic acid.
Swiss Cheese	<0.1g	Yes - Low lactose content due to production and aging.
Feta (Sheep/Goat)	~0.1g	Yes - Naturally lower in lactose and often well-tolerated.
Brie	~0.1-0.5g	Yes - Lower lactose due to bacterial fermentation.
Mozzarella (Fresh)	~0.3-0.5g	Can be okay - Lower than many fresh cheeses, but individual tolerance varies.
Ricotta	~0.3-0.5g per 1oz	Not Ideal - Contains significantly more lactose due to high whey content.
Cottage Cheese	~1-1.5g per 1oz	Not Ideal - High in lactose due to residual whey.
Processed Cheese Slices	~6.5g	No - Often have lactose added back in and should be avoided.

Cheeses to Approach with Caution

Certain cheeses are known for their higher lactose content and may cause symptoms in sensitive individuals. These typically include fresh or processed varieties where the lactose has not been fully removed or broken down:

• Ricotta: This fresh, soft cheese retains a high amount of whey, making it high in lactose.
• Cottage Cheese: Another fresh cheese, cottage cheese is high in lactose due to its high moisture and whey content.
• Cream Cheese: With approximately 1 gram of lactose per ounce, cream cheese can be problematic for those with more severe intolerance.
• Processed Cheese: Many processed cheeses and spreads have added milk ingredients and lactose, making them unsuitable.

Alternatives for the Highly Sensitive

For individuals with severe intolerance or those avoiding all dairy, there are excellent alternatives:

• Lactose-Free Cheese: These are standard dairy cheeses treated with the lactase enzyme to break down the milk sugar completely. They provide the same taste and texture without the lactose.
• Dairy-Free (Vegan) Cheese: Made from plant-based sources like soy, nuts, or seeds, these products contain no dairy and are completely lactose-free.

How to Test Your Tolerance

Everyone's sensitivity level is different. Many with lactose malabsorption can tolerate small amounts of lactose without issue. If you're new to navigating lactose intolerance with cheese, follow these tips:

1. Start Small: Begin with a small, 1-ounce serving of a known low-lactose cheese, like Parmigiano-Reggiano, and monitor your body's reaction.
2. Combine with Other Foods: Eating cheese as part of a meal can slow digestion and help reduce the likelihood of symptoms.
3. Consult a Professional: For specific concerns or severe symptoms, a doctor or registered dietitian can provide personalized guidance.

Conclusion: Enjoying Cheese on Your Terms

Navigating a lactose-intolerant diet does not mean giving up cheese entirely. By understanding the science behind cheesemaking, you can make informed choices and continue to savor the delicious flavors of many hard and aged varieties. From nutty Parmesan to sharp aged cheddar, and even soft options like Brie, a world of low-lactose cheese is ready to be explored. Remember to start with small portions and listen to your body to find the right balance for your needs, ensuring you can enjoy cheese confidently and without discomfort. For more information on the science of lactose intolerance, consult the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Is Parmesan cheese safe for lactose intolerant people?

Yes, Parmesan cheese is an excellent choice for lactose intolerant individuals. It is aged for a long time, which means the natural bacteria consume nearly all of the lactose, resulting in a cheese that is virtually lactose-free.

Why do aged cheeses have less lactose?

During the cheesemaking process, most of the lactose is removed with the liquid whey. As the cheese ages, any remaining lactose is converted into lactic acid by bacteria, further reducing the lactose content over time.

Can I eat mozzarella if I am lactose intolerant?

Yes, mozzarella is often considered a low-lactose cheese. Fresh mozzarella has relatively low levels, while aged, shredded mozzarella has even less, making it a generally safe option for most people with lactose intolerance.

Which cheeses should I avoid if I am lactose intolerant?

You should generally avoid fresh, soft, or processed cheeses, as they contain higher levels of lactose. Examples include ricotta, cottage cheese, cream cheese, and American processed cheese slices.

Is feta cheese low in lactose?

Yes, feta cheese, especially that made from sheep's or goat's milk, is naturally lower in lactose. The brining and aging process helps reduce the lactose content, making it a good option for many people.

What is the difference between lactose-free and dairy-free cheese?

Lactose-free cheese is made from dairy milk but has had the lactose removed. Dairy-free cheese, or vegan cheese, is made from non-dairy ingredients like nuts or soy and contains no dairy at all.

Will my lactose intolerance symptoms return if I eat low-lactose cheese?

The likelihood of symptoms returning depends on your individual tolerance level and the amount of cheese consumed. Many people with lactose intolerance can handle the small amount of residual lactose in aged cheeses without experiencing any digestive issues.