Bushra Griffith
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It is not an allergy, but rather a condition where the body has trouble digesting lactose, a sugar found in dairy products. While some people may choose to cut out dairy altogether, this can lead to a lower intake of essential nutrients like calcium, protein, and phosphorus. Luckily, there are ways for lactose-intolerant people to still enjoy cheese. Cheddar cheese is known to be low in lactose, with a range of 0-2.1% lactose. This is because, during the cheesemaking process, most of the lactose in milk is removed along with the whey. Additionally, cheddar is an aged, hard cheese, and the longer a cheese is aged, the more lactose is broken down by bacteria. So, how can you tell if a cheddar cheese is lactose-free? Aged, hard cheeses like cheddar tend to be very low in lactose, but the only way to know for sure is to check the nutrition label or look for lactose-free certification.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Lactose content | 0-2.1% |
| Type of cheese | Hard, aged cheese |
| Safe for lactose intolerant | Yes, in moderation |
| Other low-lactose cheeses | Swiss, Parmesan, Colby, Mozzarella, Monterey Jack, Gouda, Blue Cheese |
| High-lactose cheeses | Brie, Camembert, Cottage Cheese, Cheese spreads |
| Lactose-free dairy products | Butter, Cream, Lactose-free milk |
| Alternative for lactose intolerant | Lactase supplements, Lactose-free cheese, Plant-based alternatives |
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What You'll Learn
Lactose intolerance symptoms vary from person to person
Lactose intolerance occurs when the body cannot break down or digest lactose, a sugar found in milk and milk products. People with lactose intolerance are unable to fully digest the sugar (lactose) in milk, leading to digestive distress when consuming dairy products. Lactose intolerance is not an allergy, and it is not a disorder, but rather a natural variation in how our digestive systems work.
The condition, also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable. The severity of symptoms depends on the individual and how much lactose they have consumed. Symptoms can include gas, diarrhea, bloating, abdominal pain, and nausea. They typically begin within 30 minutes to two hours of consuming lactose and can vary in intensity.
The condition is caused by a deficiency of the enzyme lactase, which is produced in the small intestine and is required to break down and absorb lactose. Lactose intolerance is often hereditary, and it is more prevalent in certain ethnicities, including people of African, Asian, Hispanic, and American Indian descent.
While there is no cure or treatment for lactose intolerance, symptoms can be managed through diet changes and over-the-counter lactase supplements. Many people with lactose intolerance can still consume some dairy products, particularly aged hard cheeses, which have lower levels of lactose due to the breakdown of lactose by bacteria during the aging process. Examples of low-lactose cheeses include cheddar, Swiss, Parmesan, and mozzarella.
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Aged cheeses have less lactose
Cheddar cheese is a hard, aged cheese that is generally considered to be low in lactose. In fact, most hard, aged cheeses are low in lactose because the longer a cheese is aged, the more lactose is broken down and removed.
Lactose is a sugar found in milk and other dairy products. When cheese is made, the lactose in milk is mostly removed along with the water and whey. The remaining lactose is then fermented into lactic acid by bacteria. This process means that aged cheeses, like cheddar, contain very little lactose.
The amount of lactose in cheese can vary, but generally, hard, aged cheeses are considered to be low-lactose or even lactose-free. This includes cheeses like cheddar, Parmesan, Swiss, and Colby. These cheeses are safe for most people with lactose intolerance to consume in moderate amounts.
However, it's important to remember that everyone's tolerance for lactose is different. While some people with lactose intolerance may be able to enjoy moderate amounts of cheddar cheese without issues, others may still experience symptoms. To determine your personal tolerance, it's recommended to keep a food diary and gradually introduce small amounts of lactose into your diet to see how your body reacts.
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Lactose-free milk and non-dairy alternatives
Cheddar cheese is generally considered to be low in lactose. The longer a cheese is aged, the more lactose is broken down by bacteria, and Cheddar is a hard cheese that is usually aged for a significant period. This means that Cheddar typically contains only trace amounts of lactose, with a range of 0-2.1% according to one source. This makes Cheddar a good option for those who are lactose intolerant. Other low-lactose cheeses include Swiss, Parmesan, Gouda, Blue Cheese, and Feta.
If you are looking for a non-dairy alternative to milk, there are many options available. These can be made from a range of plant-based ingredients like nuts, seeds, and grains. Some popular alternatives include:
- Soy milk: This is the original non-dairy milk and is still loved for its creamy texture and high protein content.
- Rice milk: This is mild and naturally sweet, although it has a slightly watery consistency. It contains a similar number of calories to cow's milk but with double the carbohydrates and less protein and fat.
- Nut milk: These can include almond milk, cashew milk, and macadamia milk. They are naturally dairy-free and lactose-free.
When choosing a non-dairy milk, it is important to consider your own dietary needs and preferences. Some options are higher in protein, while others have more carbohydrates. Many non-dairy milks are fortified with calcium and vitamin B12, but be sure to check the nutritional information to make an informed choice.
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Lactose-free cheese does exist
Hard, aged cheeses like cheddar, colby, Swiss, Parmigiano Reggiano, and pecorino are generally considered safe for people with lactose intolerance. During the cheesemaking process, about 90% of the lactose in milk is removed along with the water and whey. The remaining lactose is then fermented into lactic acid. The longer a cheese is aged, the more time the bacteria have to break down the lactose, resulting in lower lactose content.
According to experts, hard cheeses typically contain less than one gram of lactose per 1.5-ounce serving, which is well within the tolerance range for most people with lactose intolerance. For reference, the recommended daily limit for lactose intake is around 12 grams.
In addition to hard cheeses, there are a few other types of cheese that are relatively low in lactose. These include feta, which has only 0.5% to 1.5% lactose, and Limburger, which has about 2% lactose. Fresh cheeses like mozzarella and ricotta have more lactose than aged cheeses, but they still have far less than milk, yogurt, or ice cream.
So, if you're craving a slice of cheese on your sandwich or a sprinkle of cheddar on your nachos, don't worry—you can still enjoy cheese even if you're lactose intolerant. Just remember to monitor your portion sizes and be mindful of the type of cheese you're consuming.
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Other low-lactose foods
Cheddar cheese is a low-lactose food, with a lactose range of 0-2.1%. It is a hard, nutty, and crumbly cheese that works well in macaroni and cheese, as a cheese sauce, or in a cheese puff. Other low-lactose foods include:
- Hard cheeses: These include Swiss, Parmesan, colby, mozzarella, and Monterey Jack. Hard cheeses are typically aged longer, which means they have lower levels of lactose.
- Aged cheeses: Examples include Parmigiano Reggiano, which has less than 1 mg of lactose per 100 grams, and Gouda, which has a lactose range of 0-2.2%.
- Yogurt: Yogurt with live and active bacterial cultures, such as Greek and Icelandic-style yogurts, can help break down lactose, making it easier to digest for those with lactose intolerance.
- Butter: Butter is a high-fat dairy product that contains only trace amounts of lactose. It is made by churning cream or milk to separate its solid fat and liquid components, with the liquid part containing all the lactose.
- Feta cheese: Feta is practically lactose-free, with only between 0.5% and 1.5% lactose. It is also lower in fat than many other cheeses and is a good source of essential vitamins and minerals.
- Provolone: With a lactose range of 0-2.1%, provolone is a good option for those with lactose intolerance. It is often sold smoked and works well in sandwiches, casseroles, and on homemade pizza.
- Blue cheese: With a lactose range of 0-2.5%, blue cheese is a pungent and salty option that can be crumbled over a salad or grain bowl or used to make a dipping sauce.
- Lactose-free products: Lactose-free milk, cheese, and yogurt are available for those with lactose intolerance. These products have gone through processing to remove the lactose, making them safe to consume.
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Frequently asked questions
Cheddar cheese is not completely lactose-free but is low in lactose. Cheddar contains only trace amounts of lactose, with 3.5 oz (100 g) of cheddar cheese containing only trace amounts of lactose.
The longer a cheese is aged, the more lactose is removed. Therefore, hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose.
Other low-lactose cheeses include pecorino, feta, gouda, blue cheese, and provolone.
If you are lactose intolerant and accidentally consume high-lactose cheese, there are some steps you can take to alleviate your symptoms. You can try over-the-counter lactase supplements, drinking plenty of water, and avoiding more lactose.
