Understanding Lactose in Cheese
Lactose is a sugar naturally found in milk. Lactose intolerance occurs when the body doesn't produce enough of the enzyme lactase to break down this sugar, leading to digestive issues. However, the level of lactose is not consistent across all dairy products, and cheese is a prime example of this variation. The key factors determining a cheese's lactose content are its aging process and moisture level.
During the cheese-making process, milk is separated into solid curds and liquid whey. Most of the lactose is drained off with the whey, so cheeses that retain less moisture and undergo longer aging have significantly lower lactose. The remaining lactose is further broken down by bacteria into lactic acid during fermentation, which happens as the cheese ages.
High-Lactose Cheeses to Limit
For those with lactose intolerance, certain cheeses are more likely to cause symptoms. These are typically younger, softer, and have a higher moisture content, meaning less lactose has been drained away or fermented. You should approach these with caution and in moderation.
- Ricotta: Made from reheated whey, ricotta retains a higher concentration of lactose, containing about 3.2–5.1 grams per 100 grams. Lactose-free ricotta alternatives are available for those who need to avoid it completely.
- Cottage Cheese: This fresh cheese can have a lactose content of 3–4 grams per 100 grams, though some brands offer lactose-free versions.
- Mascarpone: This Italian cream cheese has a high lactose content, typically around 3.5–4.5 grams per 100 grams.
- Cream Cheese and Cheese Spreads: These processed soft cheeses and spreads can contain significant levels of lactose and are best avoided.
- Fresh Mozzarella and Queso Fresco: These unaged cheeses have higher moisture and thus higher lactose levels than aged varieties.
Low-Lactose Cheeses to Enjoy
Many aged and hard cheeses are safe for those with lactose intolerance, containing minimal or virtually no lactose due to the breakdown during aging. As a general rule, the longer a cheese has been aged, the lower its lactose content will be.
- Aged Cheddar: Extra-mature cheddar, aged for 12 months or more, is almost lactose-free, containing less than 0.1 grams per 100 grams.
- Parmesan (Parmigiano-Reggiano): A lengthy aging process of at least 12 months leaves Parmigiano-Reggiano with virtually no lactose.
- Swiss Cheese (e.g., Emmental, Gruyère): Swiss cheeses are known for their nutty flavor and low lactose content, often falling in the 0-1 gram range per 100 grams.
- Aged Gouda: Like other aged cheeses, gouda's lactose content decreases significantly with maturity. Look for versions aged for 18 months or more for the lowest content.
- Brie and Camembert: These soft, ripened cheeses have surprisingly low lactose levels, often less than 1 gram per 100 grams, as fermentation by lactic acid bacteria reduces lactose.
- Feta: Made from sheep or goat's milk and brined, feta has a relatively low lactose content of around 0.5–1.5 grams per 100 grams.
Comparing Lactose Content: High vs. Low-Lactose Cheeses
This table highlights the differences in lactose levels across various cheese types. Remember that individual tolerance varies, so it is always wise to start with small portions when trying a new cheese.
| Cheese Type | Average Lactose Content (per 100g) | Aging Process | Best for Lactose Intolerance? |
|---|---|---|---|
| Ricotta | 3.2–5.1 grams | Fresh (not aged) | No (High) |
| Cottage Cheese | 3–4 grams | Fresh (not aged) | No (High) |
| Cream Cheese | 4–4.6 grams | Fresh (not aged) | No (High) |
| Mascarpone | 3.5–4.5 grams | Fresh (not aged) | No (High) |
| Aged Cheddar | <0.1 grams | Long (12+ months) | Yes (Low) |
| Parmesan | <0.01 grams | Long (12+ months) | Yes (Low) |
| Swiss | 0–1 grams | Long (Aged) | Yes (Low) |
| Aged Gouda | <0.1 grams (aged) | Long (18+ months) | Yes (Low) |
| Brie/Camembert | 0–1 grams | Matured (Ripened) | Yes (Low) |
| Feta | 0.5–1.5 grams | Aged in Brine | Yes (Low/Moderate) |
Navigating Your Options
Beyond selecting naturally low-lactose cheeses, you have other options to enjoy cheese without discomfort. For those with severe intolerance or a milk protein allergy, which is different from lactose intolerance, non-dairy alternatives are the safest bet.
Lactose-Free Dairy Cheeses: Many dairy companies now produce cheeses with the lactase enzyme added to break down the lactose, making them virtually lactose-free. These are clearly labeled and include varieties like cheddar and soft cream cheese.
Plant-Based and Vegan Cheeses: Made from sources like cashews, almonds, or tapioca, these cheeses are completely dairy-free and, therefore, lactose-free. They can be a great option for those who want to avoid dairy entirely.
The Importance of Labeling
Always check nutrition labels, especially the 'sugars' line, to confirm lactose content. In many countries, cheeses with less than 0.1 grams of lactose per 100 grams can be labeled as lactose-free. For pre-shredded or processed cheeses, be aware of added ingredients like starches or other fillers, which could potentially contain lactose. For example, the Australian Dairy website offers a breakdown of lactose content in many dairy foods.
Conclusion
Lactose intolerance does not mean you must avoid cheese completely. By understanding the cheesemaking process and opting for aged, hard, or specially processed lactose-free cheeses, you can continue to enjoy a wide variety of delicious options. Fresh cheeses and processed products tend to have the highest lactose levels and should be consumed with caution. Always monitor your own tolerance levels and consult a healthcare professional if you have concerns about incorporating certain dairy products into your diet. With a little knowledge, you can confidently indulge in your favorite cheesy delights without the worry of digestive upset.
