Kamil Perry
Lactose intolerance is a common digestive issue, affecting around 65% of the world's population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. Contrary to popular belief, those with lactose intolerance do not need to avoid all dairy products. In fact, some dairy products are naturally low in lactose and can usually be tolerated in moderate amounts. Hard cheeses, such as cheddar, colby, Swiss, and Parmigiano Reggiano, are considered virtually lactose-free. This is because the cheesemaking process removes much of the lactose, and the longer a cheese is aged, the more lactose is broken down by bacteria.
| Characteristics | Values |
|---|---|
| Are hard cheeses lactose-free? | Hard cheeses are not completely lactose-free, but they contain very low levels of lactose. |
| Examples of hard cheeses | Cheddar, Colby, Swiss, Parmigiano Reggiano, and Monterey Jack |
| How are hard cheeses low in lactose? | During the cheesemaking process, 90% or more of the lactose in milk is removed along with the water and whey. The remaining lactose is fermented into lactic acid. Additionally, the bacteria in the cheese break down some of the remaining lactose over time, so the longer a cheese is aged, the lower its lactose content. |
| Are there other dairy options for lactose-intolerant people? | Yes, other dairy products such as yogurt with probiotics, butter, and aged cheeses like Gouda and Parmesan are also low in lactose and can be consumed in moderate and controlled amounts. |
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What You'll Learn
- Hard cheeses like cheddar, colby, Swiss, and Monterey Jack are virtually lactose-free
- Aged cheeses such as Parmigiano Reggiano are also virtually lactose-free
- Lactose-intolerant people can usually consume hard cheeses in moderation
- The longer a cheese is aged, the more lactose is broken down by bacteria
- Lactose-intolerant people can adjust their diet to include small amounts of dairy
Hard cheeses like cheddar, colby, Swiss, and Monterey Jack are virtually lactose-free
People with lactose intolerance often avoid eating dairy products to steer clear of unwanted, uncomfortable, or embarrassing side effects. However, not all dairy foods are high in lactose. Depending on the severity of your lactose intolerance, you may be able to consume some low-lactose foods.
The longer a cheese is aged, the more lactose is broken down by bacteria, lowering its lactose content. This means that aged, hard cheeses are often very low in lactose. Parmigiano Reggiano, for example, is legally lactose-free.
Other low-lactose cheeses include muenster (0-1.1% lactose), provolone (0-2.1% lactose), gouda (0-2.2% lactose), blue cheese (0-2.5% lactose), parmesan (0-3.2% lactose), and Swiss (0-3.4% lactose).
If you are lactose intolerant, you can adjust how much lactose you consume based on what you can handle. According to the Australian Dietary Guidelines, you may be able to handle up to 250ml of milk per day if you spread it out throughout the day and have it with other foods. You can even try gradually increasing your milk intake to build up your tolerance. It's important to consult with a healthcare professional if you think you might have lactose intolerance.
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Aged cheeses such as Parmigiano Reggiano are also virtually lactose-free
Hard cheeses such as cheddar, colby, Swiss, and Monterey Jack are considered virtually lactose-free. This is because 90% or more of the lactose in milk is removed with the water and whey during the cheesemaking process. The remaining lactose is then fermented into lactic acid.
Aged cheeses, such as Parmigiano Reggiano, are also virtually lactose-free. In fact, according to the Italian Ministry of Health, Parmigiano Reggiano contains less than 1 mg of lactose per 100 grams, allowing it to be labelled as lactose-free. The absence of lactose in Parmigiano Reggiano is due to the long ageing process. During the hours immediately following the cheese-making process, lactobacilli rapidly develop, and through fermentation, they eliminate all the lactose in the cheese within 6-8 hours. The galactose, a simple sugar derived from lactose, is also rapidly metabolised and disappears within 24-48 hours.
Parmigiano Reggiano is a 100% natural product, made without additives and preservatives, using only milk, salt, and rennet. Its lactose-free status is further supported by studies from Giovanni Valentino Coppa of the Università Politecnica delle Marche, which showed that its lactose content was more than one hundred times lower than that found in other cheeses.
Therefore, for those who are lactose intolerant, aged cheeses like Parmigiano Reggiano can be a great option to still enjoy cheese without the uncomfortable side effects associated with lactose intolerance.
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Lactose-intolerant people can usually consume hard cheeses in moderation
People with lactose intolerance don't need to avoid all dairy products. In fact, some dairy products are naturally low in lactose and can be consumed in moderate and controlled amounts. Hard cheeses, such as cheddar, colby, Swiss, and Parmigiano Reggiano, are considered virtually lactose-free. This is because the cheesemaking process removes about 90% of the lactose in milk, and the longer a cheese is aged, the more lactose is broken down by bacteria.
Lactose intolerance occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. This can lead to uncomfortable digestive issues, including bloating, gas, cramping, and stomach pain. However, by consuming low-lactose foods in moderation, individuals with lactose intolerance can often avoid these unpleasant side effects.
Hard and mature cheeses, as well as yogurt, are good options for lactose-intolerant individuals because they have very little lactose. According to experts, cheeses with 0 to a little over 3% lactose can be well-tolerated when eaten in moderation. Examples of low-lactose cheeses include provolone (0-2.1% lactose), gouda (0-2.2% lactose), blue cheese (0-2.5% lactose), parmesan (0-3.2% lactose), and Swiss cheese (0-3.4% lactose).
It is important to note that the tolerance for lactose can vary among individuals with lactose intolerance. While some may be able to consume moderate amounts of hard cheese without issues, others may find that even small amounts can trigger symptoms. Additionally, consuming multiple low-lactose foods together can increase the overall lactose intake, potentially exceeding the individual's tolerance level. Therefore, it is essential to be mindful of portion sizes and to consult with a healthcare professional or dietitian for personalized guidance.
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The longer a cheese is aged, the more lactose is broken down by bacteria
People with lactose intolerance often avoid eating dairy products to steer clear of unwanted, uncomfortable, or embarrassing side effects. However, not all dairy foods are high in lactose. In fact, some are naturally low in lactose and can be consumed in moderate and controlled amounts.
Hard cheeses, such as cheddar, colby, Swiss, mozzarella, and Monterey Jack, are considered virtually lactose-free. This is because the cheesemaking process removes about 90% of the lactose in milk, along with the water and whey. The remaining lactose is then fermented into lactic acid. Additionally, the longer a cheese is aged, the more lactose is broken down by bacteria, further reducing its lactose content.
Aged cheeses like Parmigiano Reggiano, for example, are virtually lactose-free. Other aged, hard cheeses with low lactose content include Gouda, blue cheese, provolone, parmesan, and Swiss cheese. These cheeses have a lower sugar content, making them easier to digest for those with lactose intolerance.
It's important to note that the tolerance level for lactose can vary among individuals with lactose intolerance. While some may be able to consume small amounts of lactose without issue, others may be more sensitive and require stricter avoidance. Therefore, it is advisable to consult with a dietitian or health professional for tailored guidance.
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Lactose-intolerant people can adjust their diet to include small amounts of dairy
People with lactose intolerance can adjust their diet to include small amounts of dairy, as not all dairy products are high in lactose. Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk.
Hard and mature cheeses, such as cheddar, colby, Swiss, and Parmigiano Reggiano, are good options for lactose-intolerant individuals as they have very little lactose. This is because, during the cheesemaking process, up to 90% of the lactose in milk is removed along with the water and whey. Additionally, the bacteria in aged cheeses can break down some of the remaining lactose, further lowering its content.
Other low-lactose cheeses include Gouda, blue cheese, provolone, and Muenster, which have a lactose range of 0-2.5%. These cheeses are easier to digest due to their lower sugar content. It is important to note that while these cheeses are generally well-tolerated, the tolerance level may vary depending on the severity of lactose intolerance.
Yogurt with probiotics and butter are also dairy products that contain low levels of lactose. In moderate and controlled amounts, these foods are usually well-tolerated by lactose-intolerant individuals. However, it is important to be mindful of portion sizes, as consuming multiple low-lactose foods together may exceed the amount of lactose that an individual can tolerate.
Through trial and error, lactose-intolerant individuals can determine which low-lactose dairy products work best for them and adjust their diet accordingly. It is also recommended to consult with a dietitian or health professional for guidance tailored to specific needs.
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Frequently asked questions
Hard cheeses are not completely lactose-free, but they contain very little lactose and are usually well tolerated by people with lactose intolerance.
Hard cheeses such as cheddar, colby, Swiss, and Monterey Jack are considered virtually lactose-free. Parmigiano Reggiano is also legally lactose-free.
During the cheesemaking process, 90% or more of the lactose in milk is removed along with the water and whey. The remaining lactose is fermented into lactic acid. Hard cheeses are also aged longer, allowing the bacteria in the cheese to break down some of the remaining lactose.
Yes, other dairy products that are naturally low in lactose include butter, cream, cream cheese, and yoghurt.
