Patrick Oconnell
Feta cheese is a popular and versatile cheese used in dishes worldwide. It is made from sheep's milk or a mix of sheep and goat's milk, although cow's milk is often used in the US. Feta is a good source of vitamin B12, calcium, and riboflavin. For those who are lactose intolerant, eating foods with high levels of lactose can cause digestive issues, but not all cheeses are forbidden on a low-lactose diet. Feta cheese is naturally lower in lactose due to the cheesemaking and aging process, but is it safe for those with lactose intolerance?
| Characteristics | Values |
|---|---|
| Lactose content | Feta cheese is naturally lower in lactose due to the cheesemaking and aging process. It contains between 0.5% and 1.5% lactose. |
| Nutritional content | Feta cheese is lower in fat and calories compared to many other cheeses and contains protein, calcium, vitamin B12, riboflavin, phosphorus, selenium, and probiotics. |
| Consumption by lactose intolerant individuals | Feta cheese is generally considered safe for lactose intolerant individuals when consumed in moderation. However, some people with lactose intolerance may still experience discomfort after consuming feta cheese. |
| Tips for lactose intolerant individuals | Lactose intolerant individuals can manage their symptoms by keeping a food diary, taking lactase supplements, drinking plenty of water, and choosing lactose-free or low-lactose alternatives. |
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What You'll Learn
Feta cheese is not safe for lactose intolerance
Feta cheese is not safe for people with lactose intolerance. While feta cheese is naturally lower in lactose due to the cheesemaking and aging process, it still contains some lactose, which can trigger uncomfortable symptoms in lactose-intolerant individuals.
Lactose intolerance is a digestive condition characterized by the body's inability to produce the enzyme lactase, which is necessary for digesting lactose, a sugar found in milk and other dairy products. This condition can cause various uncomfortable symptoms, including bloating, gas, cramping, and stomach pain when lactose is consumed.
Feta cheese, a popular and versatile cheese used in Mediterranean cuisine, is traditionally made from sheep's milk or a mix of sheep and goat's milk. However, it can also be made from cow's milk, which has a milder flavor. Cow's milk feta is an excellent source of vitamin B12 and provides nutrients like calcium and riboflavin.
For lactose-intolerant individuals, the presence of lactose in feta cheese, even in small amounts, can lead to digestive issues. While some people may be able to tolerate small amounts of lactose without significant symptoms, the amount of lactose that can be tolerated varies between individuals. Most people with lactose intolerance can handle 12-15 grams of lactose per day, but this amount can be higher if lactose consumption is spread throughout the day.
To manage lactose intolerance, it is recommended to choose lactose-free or low-lactose alternatives. Lactose-free milk, for example, has the same calcium content as regular milk but without the lactose. Lactose-free cheese, lactose-free yogurt, and other dairy products are also available. Additionally, lactase enzyme supplements can be taken to aid in the digestion of lactose when consuming dairy products.
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Feta is made from sheep or goat's milk
Feta cheese is made from sheep or goat's milk. In the EU and other territories where it is protected, feta is legally required to be produced using only whole sheep's milk or a blend of sheep and goat's milk, with a maximum of 30% goat's milk. This differs in the US, where most feta is made from cow's milk. However, some feta cheeses in the US are made from sheep or goat's milk, and these are considered to be of higher quality.
Feta is a Greek brined white cheese that is soft, crumbly, and slightly grainy. It is formed into large blocks and aged in brine. Its flavour is tangy, salty, and mildly sour, with a spicy finish. The biodiversity of the land and the special breeds of sheep and goats used for milk give feta its specific aroma and flavour.
Feta cheese has a long history, with the earliest documented reference to cheese production in Greece dating back to the 8th century BC. The technology used to make cheese from sheep and goat's milk is similar to the methods used by Greek shepherds today to produce feta. In Homer's Odyssey, Polyphemus, a Greek shepherd, is described as making and dry-storing cheese in wicker racks. While Polyphemus' cheese may not have been feta, as it was not described as being brined, it is believed to be an ancient precursor to modern feta.
Feta made from sheep or goat's milk is considered to be the traditional and authentic method of production. In Europe, feta has been a Protected Designation of Origin (PDO) product since 2002, which means that only cheeses produced in specific areas of Greece using traditional methods and made from sheep or goat's milk can be labelled as feta. This legislation ensures that the name "feta" is protected and that the cheese is made to specific standards.
While feta cheese made from sheep or goat's milk is considered traditional and authentic, it is important to note that some people with lactose intolerance may still experience discomfort after consuming it. This is because feta, even when made from sheep or goat's milk, contains a small amount of lactose. For those with lactose intolerance, it is recommended to consume cheeses with less than 3% lactose and to take lactase supplements if necessary.
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Lactose intolerance affects the amount of feta tolerated
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk, cheese, and other dairy products. The amount of lactose an individual can tolerate varies, but research suggests that most lactose-intolerant people can handle 12-15 grams of lactose per day.
Feta cheese, a popular variety of cheese, is made from sheep's milk, goat's milk, or a mix of both. It can also be made from cow's milk, which results in a milder flavor. Feta is naturally lower in lactose due to the cheesemaking and aging process, typically containing between 0.5% and 1.5% lactose. This makes it a relatively better option for those with lactose intolerance compared to other cheeses.
However, it's important to remember that lactose intolerance affects individuals differently, and some people with this condition may still experience discomfort after consuming feta cheese. The key is to know your personal limit. Keeping a food diary can help identify patterns and determine how much or how little lactose can be tolerated.
Additionally, there are strategies to help manage lactose intolerance symptoms. Lactase supplements, taken shortly after consuming dairy, can aid in lactose digestion. Drinking plenty of water and avoiding more lactose can also help alleviate discomfort. Choosing lactose-free or low-lactose alternatives, such as lactose-free milk or cheese, can be another option for those who want to avoid dairy completely.
In conclusion, while feta cheese is lower in lactose compared to other cheeses, lactose intolerance can still affect the amount tolerated by individuals. Knowing personal limits, employing symptom management strategies, and exploring alternative options can help those with lactose intolerance include feta cheese in their diets while managing their condition effectively.
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Feta is lower in lactose due to the aging process
Feta cheese is a popular and versatile cheese that is lower in fat and calories compared to many other cheeses. It is also a great source of protein, calcium, and probiotics. However, for those who are lactose intolerant, it is important to know which cheeses are safe to consume.
Feta cheese is naturally lower in lactose due to the cheesemaking and aging process. Aged, hard cheeses like Swiss, parmesan, and cheddars are lower in lactose because they have a lower sugar content, making them easier to digest. Lactose intolerance occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk, cheese, and other dairy products.
Feta cheese, traditionally made from sheep's milk or a mix of sheep and goat's milk, can also be made from cow's milk, which is milder and an excellent source of vitamin B12. Feta made from goat or sheep's milk is a better option for those with lactose intolerance, as these types of milk naturally contain less lactose. In addition to the type of milk used, the aging process further reduces the lactose content in feta cheese.
While feta is lower in lactose, it is important to remember that those with lactose intolerance should still consume it in moderation. Individual tolerance levels vary, and keeping a food diary can help determine one's personal limit. Additionally, pairing feta with lactase supplements or lactose-friendly tips can further aid in enjoying feta cheese without discomfort.
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Lactose intolerance doesn't mean giving up dairy
Lactose intolerance is a digestive condition that makes it difficult for the body to digest lactose, a sugar found in milk, cheese, and other dairy products. While it can cause uncomfortable symptoms like bloating, gas, cramping, and stomach pain, it doesn't mean giving up dairy completely. Here are some ways to continue enjoying dairy despite lactose intolerance:
Choose Low-Lactose Dairy Products
Opt for dairy products that are naturally lower in lactose. Feta cheese, for example, is a popular choice as it's practically lactose-free, containing only between 0.5% and 1.5% lactose. It's also lower in fat and calories compared to many other cheeses, and provides essential vitamins and minerals like calcium, vitamin B12, riboflavin, phosphorus, and selenium. Other low-lactose cheeses include Muenster (0-1.1% lactose), Limburger (2% lactose), and aged, hard cheeses like Swiss, Parmesan, and Cheddar.
Read Labels and Understand Ingredients
When shopping for dairy products, read the labels carefully. Look for products specifically marked "lactose-free" or "low-lactose." Also, watch out for ingredients such as "milk solids," "dried milk," and "curd," which may indicate the presence of lactose.
Experiment with Lactose-Free Alternatives
Explore lactose-free alternatives to your favourite dairy products. Most supermarkets offer lactose-free milk, cheese, yogurt, and other dairy products. Additionally, consider non-dairy milk alternatives like soy, rice, almond, or coconut milk, ensuring you choose a brand fortified with calcium.
Manage Your Lactose Intake
You may still be able to enjoy dairy products with lactose in moderation. Keep a food diary to understand your personal tolerance level. Note down what you eat, how much, and how it makes you feel. This will help you determine your limit and stick to it. Spreading your lactose consumption throughout the day rather than consuming it all in one sitting may also improve your tolerance.
Try Lactase Supplements
Lactase supplements, available in various forms like tablets or drops, can assist with lactose digestion when taken with lactose-containing foods. They can be particularly helpful when you're unsure about the exact ingredients in your meal. However, if supplements don't provide relief, consult your doctor for further guidance.
In conclusion, while lactose intolerance poses certain challenges, it doesn't mean a complete farewell to dairy delights. By making informed choices, experimenting with alternatives, and listening to your body, you can still savour the creamy goodness of dairy without discomfort.
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Frequently asked questions
Feta cheese is not bad for lactose intolerance, as it is naturally lower in lactose due to the cheesemaking and aging process. However, the level of tolerance varies from person to person.
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk, cheese, and other dairy products.
Other low-lactose cheeses include Swiss, parmesan, cheddars, cottage cheese, and Limburger.
If you are lactose intolerant, you can still consume lactose in moderation and know your limit. Lactase supplements, drinking plenty of water, and choosing lactose-free or low-lactose alternatives can also help manage the discomfort.
Yes, it is important to get enough calcium in your diet. Lactose-free milk has the same amount of calcium as regular milk. Additionally, yogurt with live and active bacterial cultures can help break down lactose.
