Patrick Oconnell
Lactose intolerance is a common digestive issue affecting around 65% of the global population. It is caused by a lack of the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. While it is not an allergy, it can cause uncomfortable symptoms such as bloating, gas, and cramps. Fortunately, for those affected, not all dairy products are off the table. Many types of cheese are naturally low in lactose, including hard cheeses such as cheddar, which is good news for those who are lactose intolerant but don't want to miss out on their favourite foods.
| Characteristics | Values |
|---|---|
| Lactose content | 0-2.1% |
| Nutritional value | Calcium, protein, phosphorus, potassium |
| Suitable for lactose intolerant people | Yes |
| Type of cheese | Hard, aged |
| Other low-lactose cheeses | Parmesan, Swiss, pecorino, colby, mozzarella, Monterey Jack |
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What You'll Learn
Cheddar is a low-lactose cheese
Lactose is a naturally occurring sugar found in dairy. Lactose intolerance occurs when the body does not produce enough of the enzyme lactase, which is needed to break down and digest lactose. This can lead to uncomfortable digestive issues such as bloating, gas, and cramps. However, it's important to note that lactose intolerance is not an allergy, and those affected can often tolerate small amounts of lactose without experiencing any adverse effects.
The amount of lactose in cheese varies depending on the type and aging process. Hard cheeses like cheddar, Swiss, and Parmesan are aged for longer periods, allowing the bacteria in the cheese to break down and reduce the lactose content. These aged, hard cheeses are often very low in lactose, with only trace amounts present. On the other hand, softer, creamier cheeses tend to have higher levels of lactose. Examples of high-lactose cheeses include cheese spreads, Brie, Camembert, cottage cheese, and some types of mozzarella.
For those following a low-lactose diet, it's important to read food labels carefully and watch out for ingredients such as "milk solids," "dried milk," and "curd." Lactose-free and low-lactose products, including certain types of milk, cheese, and yogurt, are widely available in supermarkets. Additionally, cooking with low-lactose ingredients can be achieved by using simple recipes, herbs, and seasonings, and exploring cuisines that do not heavily rely on dairy.
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Lactose-intolerant people can still eat cheese
Lactose intolerance is a common digestive issue, affecting around 65% of the world's population. It is caused by a lack of the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. However, this doesn't mean that people with lactose intolerance have to give up cheese entirely.
Cheese, in general, contains low levels of lactose. During the cheesemaking process, up to 90% of the lactose in milk is removed along with the water and whey. The remaining lactose is then fermented into lactic acid. Aged, hard cheeses, such as cheddar, Parmesan, and Swiss, are particularly low in lactose as the bacteria in these cheeses have had more time to break down the remaining lactose, reducing its content over time. These cheeses typically contain less than 1 gram of lactose per 1.5-ounce serving and are usually well-tolerated by people with lactose intolerance.
In addition to aged, hard cheeses, there are several other types of cheese that are suitable for people with lactose intolerance. Brie, for example, has a lactose range of 0-2%, while Gouda typically contains 0-2.2% lactose. Other low-lactose cheeses include provolone, blue cheese, and Camembert. These cheeses can be enjoyed in moderation by those with lactose intolerance, allowing them to still include cheese in their diet.
It's important to note that the tolerance for lactose can vary from person to person. While some people with lactose intolerance may be able to consume moderate portions of low-lactose cheeses without issue, others may need to further reduce their intake or opt for lactose-free cheese alternatives. Lactose-free milk and yogurt are also available, ensuring that those with lactose intolerance can still enjoy dairy products and the nutrients they provide.
By choosing aged, hard cheeses, consuming moderate portions, and being mindful of individual tolerance levels, lactose-intolerant individuals can still enjoy the taste and benefits of cheese without experiencing uncomfortable digestive symptoms.
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Hard cheeses are low-lactose
Lactose is a naturally occurring sugar found in dairy products. People with lactose intolerance lack the enzyme lactase in their gut, which is needed to break down lactose. This can lead to uncomfortable digestive issues such as bloating, gas, and cramps. However, it's a common misconception that those with lactose intolerance must completely avoid dairy products. In reality, they can often tolerate low-lactose dairy foods without experiencing any adverse symptoms.
The longer a cheese has been aged, the less lactose it will contain. This is why hard, aged cheeses tend to be lower in lactose than soft, fresh, and processed cheeses. While soft cheeses like cottage cheese, ricotta, and burrata contain significantly more lactose than hard cheeses, they still have far less lactose than milk, yogurt, and ice cream. Even some higher-lactose cheeses may not cause symptoms in small portions.
Those with lactose intolerance can usually tolerate low-lactose foods like hard cheeses and may even be able to improve their condition by gradually introducing small amounts of lactose into their diet. In addition to hard cheeses, there are several other types of low-lactose cheeses that can be enjoyed, such as Brie, Camembert, and Gouda. Lactose-free cheese and other dairy products, such as lactose-free milk and yogurt, are also widely available in supermarkets.
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Lactose is found in most dairy products
Lactose is a sugar found in most dairy products. It is the main sugar found in milk and is naturally occurring. The sugar is broken down by an enzyme called lactase, which is found in the gut. However, for those who are lactose intolerant, it can be difficult to digest lactose, leading to uncomfortable symptoms such as bloating, gas, and cramps.
Cheese, in particular, can vary in its lactose content depending on the type and aging process. Hard cheeses, such as cheddar, Swiss, and Parmesan, tend to be lower in lactose because the bacteria present during aging breaks down the lactose over time, converting it into lactic acid. These cheeses can contain less than one gram of lactose per serving, making them a good option for those with lactose intolerance.
On the other hand, softer, creamier cheeses tend to have higher levels of lactose. This includes cheese spreads, soft cheeses like Brie or Camembert, cottage cheese, and some types of mozzarella. However, even within this category, the lactose content can vary, and small portions of these cheeses may not cause symptoms for those with lactose intolerance.
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Lactose-free alternatives are available
Cheddar cheese is a hard cheese that is considered to be low-lactose, with a lactose range of 0-2.1%. In general, hard cheeses contain less lactose than soft cheeses, with less than one gram of lactose per 1.5-ounce serving, as most of the lactose is removed during the cheesemaking process.
For those who are lactose intolerant, there are several types of cheese that can still be enjoyed in moderation. These include aged, hard cheeses such as Parmigiano Reggiano, which has less than 1 mg of lactose per 100 grams, as well as other hard cheeses such as colby, Swiss, mozzarella, and Monterey Jack, which are considered to be "virtually lactose-free".
Other low-lactose cheeses include Brie (0-2% lactose), Provolone (0-2.1% lactose), Gouda (0-2.2% lactose), and Blue Cheese (0-2.5% lactose). Limburger, a soft, washed-rind cheese with a strong smell and flavour, is another good option for the lactose intolerant, with only about 2% lactose. Feta is also practically lactose-free, with only between 0.5% and 1.5% lactose, and it is also lower in fat than many other cheeses.
In addition to cheese, there are other lactose-free dairy products available, such as lactose-free milk and Greek and Icelandic-style yogurts. Lactase enzyme supplements can also help those who are lactose intolerant to eat foods containing lactose.
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Frequently asked questions
Yes, cheddar cheese is low in lactose. Cheddar is a hard cheese, and hard cheeses are often very low in lactose because they have been aged longer, giving the bacteria present more time to get rid of the lactose.
Other cheeses that are low in lactose include Swiss, Parmesan, pecorino, colby, mozzarella, and Monterey Jack.
Other foods that are low in lactose include Greek and Icelandic-style yogurts, lactose-free milk, and butter.
Symptoms of lactose intolerance include bloating, gas, cramping, and other digestive issues.
Yes, if you are lactose intolerant, you can still eat dairy products that are low in lactose or lactose-free, such as certain cheeses, milk, and yogurt.
