Frederic Melton
Lactose intolerance is a common condition that affects many people, causing uncomfortable symptoms such as cramping, bloating, and diarrhea. For those affected, it may seem like cheese is off the menu, but this is not always the case. Cheese has varying levels of lactose depending on the type and how it is made. In general, fresh and soft cheeses like ricotta, cream cheese, and feta have higher levels of lactose, while aged and harder cheeses like Parmesan, cheddar, and Swiss cheese contain lower amounts due to the presence of lactic acid bacteria that breaks down lactose during aging. People with lactose intolerance can often tolerate these harder, aged cheeses without experiencing adverse effects. Additionally, some individuals who believe they are lactose intolerant may actually be sensitive to casein, a protein found in cheese, rather than lactose itself. It is important to note that tolerance levels vary among those with lactose intolerance, so it is advisable to consult a healthcare professional or a registered dietitian to determine which cheeses can be consumed without discomfort.
| Characteristics | Values |
|---|---|
| Cheese Type | Hard, aged cheeses such as Parmigiano Reggiano, cheddar, Swiss, mozzarella, and Monterey Jack are generally lactose-free. Soft, fresh cheeses like ricotta, cream cheese, and feta typically contain more lactose. |
| Aging Process | The aging process breaks down lactose into lactic acid, so older cheeses tend to have lower lactose levels. Cheddar, for example, may take 1.5-2 years to become lactose-free, while some Swiss cheeses can take as little as 4 months. |
| Individual Tolerance | Lactose intolerance varies among individuals, and some people may be able to tolerate small amounts of lactose or specific types of cheese without issues. |
| Nutrition Label | Check the nutrition label for sugar content; if it indicates zero sugar, the cheese is likely lactose-free since lactose is a type of sugar. |
| Alternative Options | Sheep and goat cheeses have slightly different proteins and may be better tolerated by those with lactose intolerance or sensitivity to cow's milk. |
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What You'll Learn
Hard cheeses are often lactose-free
The aging process also contributes to the reduction of lactose in cheese. During aging, bacteria break down lactose into lactic acid, further reducing its content. This is why aged cheeses, such as cheddar, Parmesan, and mozzarella, tend to have lower amounts of lactose compared to softer, less aged cheeses like ricotta, cream cheese, and feta.
While hard cheeses are generally considered lactose-free, it's important to note that individual tolerance may vary. Some people with lactose intolerance may be able to tolerate small amounts of lactose without experiencing any adverse effects, while others may need to avoid it completely. Additionally, some people who believe they are lactose intolerant may actually be sensitive to casein, a protein found in cheese, or allergic to milk.
To identify lactose-free cheese, it's recommended to look for labels that indicate lactose-free or lactose-reduced products. In Canada, for example, a product with less than 0.1g of lactose per 100g can be labeled as lactose-free. Reading the ingredient list and looking for terms like "sugar-free" can also help identify lactose-free cheese, as lactose is a type of sugar.
Lactose-free cheese allows individuals with lactose intolerance to enjoy the taste and nutritional benefits of cheese without experiencing digestive discomfort. Lactose-free dairy products, including cheese, are identical in calories, protein, fat, and carbs to their lactose-containing counterparts. They provide essential nutrients such as calcium and vitamin D, which are important for maintaining strong bones.
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Lactose breaks down as cheese ages
Lactose is a sugar found in most dairy products, including milk, cream, yogurt, cheese, and cottage cheese. Lactose intolerance occurs when there is an insufficient amount or a complete absence of lactase enzymes, which are responsible for breaking down the lactose present in dairy products. The lactose then passes to the large intestine, where it is fermented by bacteria, resulting in uncomfortable symptoms such as cramping, gas, bloating, and diarrhea.
Cheese, however, is an exception to this. The process of cheesemaking converts lactose (milk sugar) into lactic acid. As a result, most aged cheeses are virtually 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 then fermented into lactic acid.
The amount of lactose in cheese also depends on the type of cheese and how it is made. Fresh, wet cheeses like ricotta, cream cheese, and feta typically have higher levels of lactose because they are not aged. On the other hand, aged and harder cheeses like Parmesan, cheddar, and mozzarella contain lower amounts of lactose due to the bacteria present (lactic acid bacteria) that break down the lactose over time. For example, Cheddar cheese takes 1.5 to 2 years to become lactose-free, while some Swiss cheeses can take as little as 4 months.
It is important to note that not everyone who has problems with dairy is necessarily lactose intolerant. Some people may have a milk allergy caused by casein, a protein found in dairy, or an allergy to the A1 or A2 casein protein in cow's milk. Therefore, it is recommended to consult a healthcare professional to determine the specific cause of dairy intolerance.
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Lactose-intolerant people may be sensitive to casein
Many people who believe themselves to be lactose intolerant may actually be sensitive to casein, a protein naturally found in cheese. Casein is one of the proteins found in cow's milk and dairy foods, accounting for 80% of cow's milk proteins, with whey making up the other 20%. Lactose intolerance occurs when the body lacks the enzyme lactase to digest lactose, a natural sugar found in milk. On the other hand, a casein sensitivity is a type of dairy food sensitivity, also known as cow's milk protein sensitivity. In this case, the body develops an inflammatory response to the casein protein.
First, casein must be completely isolated to be lactose-free. Casein protein powders, for example, may not be 100% isolated and could contain lactose. Even with isolated casein, there is always a risk that a small amount of lactose could remain, which could be a problem for people with high lactose intolerance. Second, while isolated whey proteins do not contain lactose, whey is often listed simply as "whey" on ingredient lists. If purchased on its own, it is likely unpurified and may contain lactose.
If you suspect that your symptoms are related to casein, you can take a food sensitivity test to determine if casein is affecting your gut or if other ingredients are the issue. It is important to note that milk allergies, like casein allergies, are generally diagnosed early in life and do not suddenly appear in adulthood. If you have a casein allergy, you should avoid milk and milk products entirely.
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Lactose is a type of sugar
Lactose, also known as milk sugar, is a type of sugar. It is a disaccharide composed of galactose and glucose and has the molecular formula C12H22O11. The name "lactose" comes from the Latin word for milk, "lactis", with the suffix "-ose" used to name sugars. Lactose is naturally present in dairy products such as milk, cheese, and yogurt, and occurs in varying amounts in different types of cheese.
Lactose has a mildly sweet taste and is used in the food industry, especially in the production of infant formula to match the composition of human milk. It is added to tablet and capsule drug products in the pharmaceutical industry due to its physical and functional properties. Lactose is also used to sweeten stout beer, resulting in milk or cream stouts.
In terms of digestion, lactose is broken down by the enzyme lactase, which is produced by the small intestine. This enzyme converts lactose into its simpler forms of sugar, glucose and galactose, which can be easily absorbed into the bloodstream and used as energy. However, some individuals may experience lactose intolerance, which is the inability to digest lactose due to insufficient lactase enzyme production. This can result in uncomfortable symptoms such as bloating, cramping, abdominal pain, and diarrhea.
To identify lactose-free cheese, it is important to understand that harder and aged cheeses, such as Parmesan, cheddar, and mozzarella, tend to have lower amounts of lactose due to the presence of lactic acid bacteria that break it down. On the other hand, softer cheeses like ricotta, cream cheese, and feta typically have higher levels of lactose. Additionally, checking nutrition labels for sugar content can be helpful, as lactose is a type of sugar, and its absence indicates lactose-free cheese.
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Fresh, wet cheeses have higher levels of lactose
Fresh, wet cheeses like ricotta, cream cheese, cottage cheese, and mozzarella have higher levels of lactose. This is because the process for making fresh cheeses is much faster than that of their aged counterparts, which means they retain more whey and have less time to convert lactose into lactic acid. However, despite technically having more lactose, these cheeses still don't contain very much. For example, cottage cheese contains about 3 grams of lactose per serving, while cream cheese contains only 1 gram, which is comparable to the amount in harder, aged cheeses.
The amount of lactose in cheese varies depending on whether it is a soft or hard cheese. Soft cheeses, such as ricotta, cream cheese, and feta, typically have more lactose because they are not aged. During the cheesemaking process, 90% or more of the lactose in milk is removed along with the water and whey. The remaining lactose is then fermented into lactic acid by bacteria. Aged and harder cheeses, such as Parmesan, cheddar, and mozzarella, contain lower amounts of lactose due to the presence of this bacteria, which breaks down some of the lactose, thereby lowering its content.
Generally, the harder the cheese, the less lactose it will contain. This is because harder cheeses are aged for longer, giving the bacteria more time to break down the lactose. For example, cheddars aged for 1.5-2 years will be virtually lactose-free, though some Swiss cheeses only take around four months. However, it's important to note that the older the cheese, the less melty it tends to be.
While cheese can be a good option for those who are lactose intolerant, it's important to remember that tolerance for different types of cheese varies greatly from person to person. Some people with lactose intolerance may not be able to handle any lactose, while others can enjoy low-lactose cheeses without issue. Additionally, some people who believe they are lactose intolerant may actually be sensitive to casein, a protein found in cheese, or to the protein in cow's milk specifically.
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Frequently asked questions
Check the nutrition label. If it says zero sugar, then it is lactose-free. Lactose is a type of sugar, so if there is no sugar, there is no lactose.
Aged and harder cheeses, such as Parmesan, cheddar, and mozzarella, tend to be lower in lactose due to the presence of lactic acid bacteria that breaks down lactose. Other examples of hard cheeses that are low in lactose include Swiss, Colby, Monterey Jack, and Parmigiano Reggiano.
Yes, in addition to checking the nutrition label, look for terms like "lactose-free" or "lactose-reduced" on the packaging. In Canada, a product that contains less than 0.1g of lactose per 100g may be labelled as "lactose-free".
Generally, fresh and soft cheeses like ricotta, cream cheese, and feta tend to have higher levels of lactose as they are not aged and do not have time to convert lactose into lactic acid. So, if you are looking for lactose-free cheese, it is best to avoid these types.
