Kamil Perry
Lactose intolerance is a common digestive condition that affects over 65% of the global population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk and other dairy products. While it is incurable, people with lactose intolerance can still consume some dairy products in moderation, including certain types of cheese. The amount of lactose in cheese varies depending on the type, with hard, aged cheeses like cheddar, parmesan, and Swiss generally containing lower levels of lactose. These cheeses are often well-tolerated by people with lactose intolerance, while soft, creamy, or processed cheeses like ricotta, cream cheese, and cottage cheese tend to be higher in lactose.
Is Cheese Bad for Lactose Intolerance?
| Characteristics | Values |
|---|---|
| Lactose intolerance curable | No |
| Lactose intolerance common | Affects around 65% of the world's population |
| Lactose intolerance symptoms | Gas, bloating, diarrhea, abdominal cramping, upset stomach |
| Lactose-free cheese available | Yes |
| Low-lactose cheese options | Hard, aged cheeses like Swiss, Parmesan, cheddars, pecorino, goat or sheep's milk cheese, cottage cheese, feta cheese |
| High-lactose cheese options | Soft or creamy cheeses like ricotta, cream cheese, mozzarella, cheese spreads, cottage cheese, Brie, Camembert |
| Lactose content in aged cheese | The longer a cheese is aged, the less lactose it contains |
| Lactose-intolerant diet | Lactose-free recipes, lactose-free milk, lactose-free cheese, lactose-free yogurt, lactose-free butter |
| Lactose content in dairy products | Milk (4.8%), Butter (trace amounts), Yogurt (less than milk) |
| Lactose intolerance management | Ingesting small amounts of low-lactose dairy, lactase enzyme supplements, keeping a food diary |
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What You'll Learn
Lactose-free and low-lactose cheeses are available
Lactose intolerance is a common digestive problem that affects around 65% of the global population. It is caused by a deficiency of the enzyme lactase, which is needed to break down lactose, the sugar found in milk and other dairy products. While it is not an allergy, those with lactose intolerance may experience uncomfortable symptoms such as bloating, gas, diarrhoea, and abdominal cramping.
The good news for dairy lovers is that not all cheese is off the menu. Lactose-free and low-lactose cheeses are available, and many people with lactose intolerance can handle some dairy in their diet. The key is to know your limit and choose wisely.
Hard, aged cheeses are generally lower in lactose because, during the ageing process, bacteria break down and remove lactose, converting it into lactic acid. Cheeses that have been aged for two months or more are considered virtually lactose-free. Examples of hard, aged cheeses that are low in lactose include:
- Parmesan
- Swiss
- Cheddar
- Colby
- Monterey Jack
- Mozzarella
- Gouda
- Provolone
- Blue cheese
Other low-lactose cheese options include cottage cheese, feta cheese, and goat or sheep's milk cheeses. These cheeses contain less lactose because they are made from milk with lower concentrations of lactose.
In addition to choosing lactose-free and low-lactose cheeses, there are other ways to manage lactose intolerance. People with lactose intolerance can experiment with their diet to determine how much their body can handle. They can also try taking lactase enzyme supplements or choosing lactose-free alternatives to dairy products.
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Aged cheeses have lower lactose content
Lactose intolerance is a common digestive problem that affects around 65% of the global population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. While soft, fresh, and processed cheeses contain significantly more lactose than hard cheeses, aged cheeses are particularly low in lactose.
The process of making cheese involves adding bacteria or acid to milk and then separating the cheese curds that form from the whey. The lactose in milk is found in the whey, so a lot of it is removed when cheese is made. However, the amount of lactose found in cheese can vary, and the longer a cheese is aged, the more lactose is removed. This is because the bacteria in cheese break down the remaining lactose, lowering its content.
Aged, hard cheeses, such as Swiss, Parmesan, and Cheddar, are therefore very low in lactose and can often be tolerated by people with lactose intolerance. For example, 3.5 ounces (100 grams) of Cheddar cheese contains only trace amounts of lactose. Other aged cheeses that are low in lactose include Colby, Mozzarella, and Monterey Jack.
While lactose intolerance is incurable, many people may be able to improve their condition by ingesting small amounts of low-lactose dairy over time. Starting with a small amount of an aged, hard cheese, people with lactose intolerance can gradually introduce younger cheeses into their diet.
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Lactose intolerance is not a dairy allergy
Lactose intolerance is a digestive problem that occurs when the body cannot digest lactose, a sugar found in milk and other dairy products. This is due to a deficiency of the enzyme lactase, which is needed to break down and absorb lactose in the small intestine. Lactose intolerance is not an allergy, and it is not life-threatening. It can, however, cause discomfort and symptoms such as bloating, gas, nausea, cramps, and diarrhoea.
On the other hand, a dairy allergy is an immune system response. In individuals with a dairy allergy, the body's immune system identifies the proteins in milk and other dairy products as dangerous invaders and releases substances that cause allergy symptoms. A dairy allergy can be among the most common causes of allergy-induced anaphylaxis.
Lactose intolerance and dairy allergies are two different conditions, but they are often confused. This confusion can lead to unnecessary dietary restrictions. While lactose intolerance can be managed by limiting or avoiding lactose-containing foods, it does not require complete dairy elimination. In fact, many people with lactose intolerance can tolerate some dairy products, especially those with low lactose content. Hard, aged cheeses like Swiss, Parmesan, and Cheddar are lower in lactose due to the breakdown of lactose by bacteria during the ageing process. Other low-lactose cheese options include goat or sheep's milk cheeses, such as feta or pecorino. Yogurt with live and active bacterial cultures is also easier to digest for those with lactose intolerance, as the bacteria help break down lactose.
It is important to note that lactose intolerance is not an allergy, and individuals with lactose intolerance can often consume dairy products in moderation without experiencing adverse effects. The key is to understand one's limit and make informed dietary choices. Lactase enzyme supplements can also help manage lactose intolerance, allowing individuals to consume foods containing lactose.
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Lactose-intolerant people can usually eat some dairy
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. While it is incurable, it is not an allergy, and people with lactose intolerance can still eat foods with lactose in moderation. The key is to know your limit.
Cheese, in particular, can be enjoyed by lactose-intolerant people, but it is important to choose carefully. Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese, feta cheese, and goat or sheep's milk cheeses. Aged cheeses have less lactose because, over time, the lactose in cheese converts to lactic acid. The longer a cheese is aged, the more lactose is removed.
On the other hand, soft or creamy cheeses like ricotta, cream cheese, and cottage cheese are higher in lactose. Fresh cheeses like mozzarella and processed cheeses like American and deli Swiss are also blended with lactose-heavy whey, so they should be avoided.
In general, it is recommended to stick to moderate portions of low-lactose cheeses and to be mindful of your body's reactions to different types of cheese. Some people with lactose intolerance may be able to handle up to 12 grams of lactose per day without symptoms, which is about one cup of milk. However, this amount varies from person to person, so it is important to listen to your body and choose your cheese wisely.
Additionally, there are lactose-free and dairy-free cheese options available for those who want to avoid dairy completely. Lactose-free milk and yoghurt are also available and can provide similar health benefits to regular dairy products.
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Lactase supplements may help
Lactose intolerance is a common digestive problem, 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 incurable, there are ways to manage the condition, including taking lactase supplements.
Lactase supplements are available in various forms, including caplets, chewable tablets, and capsules. They work by replacing the lactase enzyme that the body of a lactose-intolerant person normally lacks, helping them digest lactose. This, in turn, prevents the symptoms of lactose intolerance, such as bloating, diarrhea, and gas.
Lactase supplements can be particularly helpful when one does not know the exact ingredients in a meal or when consuming dairy products. They allow people with lactose intolerance to enjoy dairy without discomfort. For example, some people with lactose intolerance can consume moderate portions of low-lactose cheeses, such as Parmesan, Swiss, and cheddar, without experiencing symptoms. However, with the help of lactase supplements, they may be able to tolerate higher-lactose cheeses as well.
It is important to note that the effectiveness of lactase supplements may vary among individuals. While some people find that supplements eliminate their symptoms, others may still experience discomfort after taking them. Additionally, the quality and purity of supplements can vary, and they may have side effects or interact with other medications. Therefore, it is advisable to consult a healthcare provider before taking lactase supplements and to choose supplements from reputable companies.
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Frequently asked questions
Not necessarily. While the severity of lactose intolerance varies from person to person, many people with lactose intolerance can eat up to 12 grams of lactose per day without experiencing symptoms. Since cheese is made by separating the curds from the whey (which contains lactose), the longer a cheese is aged, the more lactose is removed. Therefore, aged, hard cheeses like Swiss, Parmesan, and cheddar are low in lactose and can be enjoyed by some people with lactose intolerance.
Low-lactose cheeses include:
- Parmesan
- Swiss
- Cheddar
- Gouda
- Blue Cheese
- Provolone
- Mozzarella
- Feta
- Goat or sheep's milk cheeses
People with lactose intolerance should avoid soft, creamy, or fresh cheeses, such as:
- Cottage cheese
- Cream cheese
- Mozzarella
- Ricotta
- Brie
- Camembert
