Andy Montoya
Lactose intolerance is a common condition, with an estimated 36% of the US population suffering from it to some degree. Fortunately, this does not mean that dairy products are entirely off the menu. Lactose-free cheese, for example, is dairy cheese that has had its lactose removed, and it is possible to buy lactose-free versions of many popular cheeses. In addition, some cheeses are naturally low in lactose, including aged, hard cheeses such as Swiss, parmesan, and cheddars. Soft, ripened cheeses like camembert and brie are also suitable for lactose-intolerant people due to their aging process, which reduces the amount of lactose.
| Characteristics | Values |
|---|---|
| Lactose-free cheese | Dairy cheese that has had its lactose removed |
| Lactose-free cheese taste | Same good flavour and texture as their regular counterparts |
| Lactose content in regular cheese | Depends on how they are made and aged |
| Lactose-free cheese process | Lactose is removed or converted into lactic acid |
| Lactose intolerance | Affects more than 65% of the global population |
| Lactose intolerance cure | No cure, but small amounts of low-lactose dairy can improve the condition |
| Low-lactose cheese options | Feta, Parmesan, Cheddar, Swiss, Mozzarella, Monterey Jack, Cottage Cheese, Camembert, Brie, Gouda |
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What You'll Learn
Lactose-free cheese can be made from cow, goat, sheep, or buffalo milk
Lactose-intolerant individuals may experience uncomfortable digestive issues, such as bloating, gas, cramping, and stomach pain, when consuming high-lactose foods. Fortunately, there are several types of cheeses that are low in lactose and can be enjoyed by those with lactose intolerance. These cheeses are often made from cow, goat, sheep, or buffalo milk, and can be a delicious and nutritious option for those who are sensitive to lactose.
Cow's milk cheeses that are typically low in lactose include Muenster, a semi-soft cheese with a mild, slightly nutty flavor, and Camembert, a soft cheese with a creamy texture and a milky, grassy taste. Brie, a similar soft cow's milk cheese, has a slightly higher lactose content but is still generally well-tolerated by those with lactose intolerance.
Goat's milk cheeses are another excellent option for those avoiding lactose. Goat cheese, often made with goat's milk from local dairy farms, tends to have lower levels of lactose compared to other cheeses.
Sheep's milk cheeses, such as the aged cheese from La Antigua, offer a delicious and natural alternative for lactose-intolerant individuals. These cheeses provide the excellent flavor of traditional cheeses while being lactose-free.
While less common, buffalo milk can also be used to create lactose-free cheese options. For example, mozzarella made from buffalo milk can be a delicious and lactose-free choice, as highlighted by its recognition as the number one mozzarella in 2016 by the American Cheese Society.
In addition to the type of milk used, the aging process of cheese also plays a role in its lactose content. Aged, hard cheeses tend to have lower levels of lactose, as the lactose converts to lactic acid over time. So, when selecting cheeses, those with lactose intolerance should consider both the type of milk and the aging process to find options that suit their dietary needs.
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Lactose-free cheese has the same flavour and texture as regular cheese
Lactose-free cheese is dairy cheese that has undergone a process to remove its lactose content. Lactose occurs naturally in dairy, so it must be actively removed for a product to be labelled as lactose-free. The good news is that lactose-free cheese has the same flavour and texture as regular cheese.
Lactose-free cheese comes in a variety of textures and flavours, just like traditional cheese. For example, lactose-free goat's cheese can be either soft and creamy or crumbly, with a semi-firm consistency that falls between spreadable and hard cheeses. Lactose-free cottage cheese is another soft cheese with a mildly tangy and slightly salty flavour. It is known for its moist, grainy, and slightly crumbly texture. Lactose-free feta is also crumbly and breaks apart easily, making it perfect for sprinkling over salads and other dishes.
Lactose-free semi-soft cheeses, such as brie and camembert, are renowned for their creamy and indulgent taste. As they age, their flavour becomes more pronounced and complex. Lactose-free cheddar has a firm texture and a tangy flavour, while lactose-free mozzarella has a mild flavour and a beautiful melt. Lactose-free gouda is smooth and creamy, with a buttery flavour.
Lactose-free cheese can be used just like regular cheese in cooking and pairs well with many different foods. For example, lactose-free cheddar is perfect for sandwiches, and lactose-free mozzarella is the crowning jewel on a pizza or Caprese salad. Lactose-free feta pairs well with fresh produce like tomatoes, olives, cucumbers, and fresh herbs, while lactose-free camembert is a popular choice for charcuterie boards.
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Hard, aged cheeses are lower in lactose
Lactose is a type of sugar found in dairy products that can be hard to digest for people with lactose intolerance. However, not all cheeses are created equal when it comes to lactose content, and some varieties may be enjoyed by those who are lactose intolerant.
Some examples of hard cheeses that are lower in lactose include cheddar, colby, Swiss, mozzarella, and Monterey Jack. These cheeses are considered “virtually lactose-free,” with less than one gram of lactose per 1.5-ounce serving. Parmesan, for instance, is often aged for 12-24 months or more, resulting in a cheese that is full of flavor and minimal in lactose.
In addition to hard, aged cheeses, there are also some softer cheeses that are lower in lactose. For example, Limburger, a soft, washed-rind cheese, contains only about 2% lactose. Feta is another option, with between 0.5% and 1.5% lactose, and it is also lower in fat than many other cheeses.
It's important to note that individual tolerance levels may vary, so it's always recommended to start with small amounts and monitor your body's response when introducing new foods if you have lactose intolerance. Additionally, while lactose intolerance can cause digestive discomfort, it is not an allergy, and many people with lactose intolerance can handle some dairy in their diet.
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Soft cheeses like feta and ricotta contain more lactose
Lactose-intolerant individuals need not avoid cheese entirely. Lactose-free cheese is dairy cheese that has had its lactose removed, and it can be made from cow's, goat's, sheep's, or buffalo milk. The lactose content in regular cheeses varies depending on how they are made and aged. In general, the longer a cheese has aged, the less lactose it will have, as the lactose in cheese is converted to lactic acid over time.
Hard and aged cheeses, on the other hand, tend to have lower lactose content and are easier to digest. Examples of hard cheeses that are virtually lactose-free include Parmigiano Reggiano, cheddar, colby, Swiss, mozzarella, and Monterey Jack. These cheeses have less than one gram of lactose per 1.5-ounce serving.
For lactose-intolerant individuals, consuming ingredients with high levels of lactose can lead to uncomfortable digestive issues such as bloating, gas, cramping, and stomach pain. However, it is important to note that lactose intolerance is not an allergy, and many people with lactose intolerance can handle some dairy in their diet.
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Lactose intolerance is not an allergy
While lactose intolerance can cause great discomfort, it is not life-threatening and is not an allergy. Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a sugar found in milk and other dairy products. This occurs when the body does not produce enough of the enzyme lactase, which is needed to break down lactose. As a result, the lactose stays in the digestive system and is fermented by bacteria, causing symptoms such as bloating, gas, cramps, nausea, and diarrhea.
The misconception that lactose intolerance is an allergy can lead to unnecessary restrictions on dairy consumption, resulting in a lower intake of important nutrients such as calcium, protein, phosphorus, and potassium. While it is true that those with lactose intolerance may need to limit their intake of dairy, they can still include some lactose in their diet and may be able to improve their condition over time by gradually increasing their tolerance. Additionally, there are lactose-free and lactose-reduced dairy products available, as well as dairy alternatives such as lactose-free milk and Greek or Icelandic-style yogurt.
For those who are lactose intolerant, there are several types of cheese that can still be enjoyed in moderation. Aged, hard cheeses such as cheddar, colby, Swiss, and mozzarella and Parmigiano Reggiano are virtually lactose-free, as the lactose is converted into lactic acid during the aging process. Soft cheeses like feta, which has only 0.5% to 1.5% lactose, and Limburger, which has about 2% lactose, can also be tolerated by some people with lactose intolerance. However, it is important to note that softer, creamier cheeses tend to have higher levels of lactose and may need to be avoided.
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Frequently asked questions
Lactose-free cheese is dairy cheese that has had its lactose removed. The lactose content in regular cheeses varies depending on how they are made and aged.
Some examples of cheeses that are low in lactose include Parmigiano Reggiano, Swiss, parmesan, cheddars, cottage cheese, feta, and gouda.
If you are lactose intolerant, consuming dairy products may result in bloating, gas, cramping, and other serious stomach issues.
Yes, there are dairy-free alternatives to cheese that are made from plants, seeds, or nuts.
