Patrick Oconnell
Lactose intolerance is a common issue, with over 65% of the global population experiencing some level of intolerance. However, this does not necessarily mean that dairy needs to be avoided entirely. While soft, creamy cheeses tend to have higher levels of lactose, hard cheeses such as cheddar, Swiss, and Parmigiano Reggiano have very low levels of lactose, making them a safe option for those with lactose intolerance. Additionally, there are several dairy-free cheese alternatives available, often made from plant-based sources such as cashews, almonds, or soy. These alternatives can be a good option for those who are allergic to dairy or choose not to consume it.
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What You'll Learn
Hard cheeses are low-lactose
Hard cheeses are generally low-lactose, making them a safe option for those with lactose intolerance. Lactose is a naturally occurring sugar found in dairy, and while it is removed during the cheesemaking process, trace amounts can remain. However, hard cheeses contain less than one gram of lactose per 1.5 ounces, which is considered a low-lactose food.
Aged, hard cheeses, in particular, have lower levels of sugar and lactose, making them easier to digest. Examples of hard cheeses include cheddar, colby, Swiss, mozzarella, and Monterey Jack, which are all "virtually lactose-free." Parmigiano Reggiano, for instance, has "virtually no lactose" and is also made with raw milk, which has probiotics that can aid digestion.
For those with lactose intolerance, consuming dairy products with high levels of lactose can lead to uncomfortable digestive issues such as bloating, gas, and stomach cramps. However, it's important to note that the tolerance level varies from person to person. While some individuals with lactose intolerance may be able to handle small amounts of lactose, others may need to avoid dairy products entirely.
To manage lactose intolerance, some people may choose to take lactase supplements shortly after consuming dairy. Additionally, consuming dairy products with low lactose content, such as hard cheeses, in moderation can often be tolerated without discomfort. This is good news for those who enjoy cheese, as it allows them to include it in their diet without experiencing the negative side effects associated with lactose intolerance.
Furthermore, reducing dairy consumption can result in a lower intake of important nutrients such as calcium, protein, phosphorus, and potassium. Therefore, by including small amounts of low-lactose dairy in their diet, individuals with lactose intolerance can benefit from these nutrients.
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Lactose-intolerant people can eat hard cheese
Lactose intolerance is a common condition that affects a person's ability to digest dairy products. It is caused by a lack of lactase, the enzyme needed to digest lactose, which is a natural sugar found in dairy. While it is not an allergy, it can cause uncomfortable symptoms such as bloating, gas, and diarrhea.
Fortunately for lactose-intolerant individuals, not all dairy products are off-limits. Hard, aged cheeses, such as Swiss, cheddar, parmesan, and Colby, are lower in lactose and can often be tolerated by those with lactose intolerance. These cheeses typically have less than 1 gram of lactose per 1.5-ounce serving, and some varieties, like Parmigiano Reggiano, are considered virtually lactose-free.
The aging process plays a crucial role in reducing the lactose content of these cheeses. During aging, much of the lactose in the milk used to make the cheese is removed along with the water and whey, and the remaining lactose is fermented into lactic acid. This means that aged, hard cheeses have less sugar and lactose, making them easier for lactose-intolerant individuals to digest.
In addition to hard cheeses, there are several other options for lactose-intolerant individuals who want to include dairy in their diet. Lactose-free and low-lactose milk, as well as lactose-free cheese and yogurt, are widely available in supermarkets. Goat and sheep's milk cheeses, such as feta, are also lower in lactose. For those who can tolerate small amounts of lactose, softer cheeses like Havarti, Limburger, and cottage cheese have relatively low lactose content and may be enjoyed in moderation.
It's important to note that the tolerance for lactose can vary among individuals with lactose intolerance. Keeping a food diary can help identify personal tolerance levels and avoid discomfort. Additionally, taking lactase enzyme supplements can aid in digesting lactose, allowing for a broader range of food choices.
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Dairy-free cheese alternatives
While giving up cheese can be difficult, there are many dairy-free alternatives available. These are often made from nuts, seeds, tofu, oats, or beans, and thickened with starch or flour.
Some popular dairy-free cheese options include Follow Your Heart's dairy-free shredded parmesan, feta crumbles, and grated parmesan. The brand also offers dairy-free provolone, which can be used to make grilled cheese and pepperoni sandwiches. Another option is Violife's dairy-free smoked gouda and cheddar cheese, which are great for sandwiches and taste like their dairy counterparts.
For those who enjoy cream cheese, Tofutti has been offering dairy-free cream cheese since 1981, with flavours like garlic and herb, herbs and chives, smoked, and whipped plain. Kite Hill's almond milk-based ricotta is another option, which can be used in both sweet and savoury recipes, such as stuffed shells or Sicilian cannoli.
If you're looking for a more unique flavour, Treeline makes a dairy-free goat-style cheese with blueberry, garlic, and basil flavours. SriMu also offers a woodsy and aromatic cheese inspired by Camembert, infused with truffles, which can be used in alfredo sauce or risotto.
Lastly, for those who are lactose intolerant but not ready to give up cheese completely, aged, hard cheeses like Parmesan and Swiss cheese have lower levels of lactose and can be easier to digest.
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Aged cheeses have less lactose
Lactose intolerance is a common digestive condition that occurs when the body lacks the enzyme lactase, which is necessary for breaking down lactose, a sugar found in milk and other dairy products. While it is incurable, lactose-intolerant individuals can manage their condition by consuming small amounts of low-lactose dairy.
Aged, hard cheeses tend to have lower levels of lactose, making them a viable option for people with lactose intolerance. This is because, over time, the lactose in cheese converts to lactic acid, reducing the overall lactose content. Hard cheeses, such as cheddar, Colby, Swiss, mozzarella, and Monterey Jack, are considered virtually lactose-free. For example, Parmigiano Reggiano, a hard cheese that is typically aged for an extended period, contains less than 1 mg of lactose per 100 grams, which is well below the threshold for being labelled as lactose-free.
The ageing process also affects the lactose content of other cheeses. For instance, mozzarella comes in various forms, each aged for different durations, resulting in varying lactose levels. Fresh mozzarella, often found in log or pearl form, retains a significant amount of lactose and is generally not recommended for lactose-intolerant individuals. However, aged mozzarella has lower lactose content and may be better tolerated. Similarly, Muenster cheese, an American variation of the French Munster cheese, is typically aged for a shorter period, resulting in milder flavours and higher lactose levels.
In addition to ageing, the cheesemaking process itself plays a role in reducing lactose content. During cheesemaking, a significant portion of lactose is removed along with water and whey, and the remaining lactose is fermented into lactic acid. This inherent aspect of cheesemaking contributes to the overall reduction of lactose in aged cheeses.
It is important to note that individual tolerance levels vary, and some people with lactose intolerance may still experience discomfort even with aged cheeses. However, for those who can tolerate small amounts of lactose, aged, hard cheeses can be enjoyed in moderation without triggering the uncomfortable digestive symptoms associated with lactose intolerance.
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Lactose is removed during cheesemaking
While cheese is generally considered a dairy product, some people who are lactose intolerant can still consume certain types of cheese. This is because most of the lactose is removed during the cheesemaking process.
Lactose is a sugar found in milk, and it is made up of two simpler sugars: glucose and galactose. Lactose intolerance occurs when the body does not produce enough lactase, the enzyme needed to digest lactose. As a result, people who are lactose intolerant may experience digestive issues such as bloating, gas, and diarrhea after consuming dairy products.
However, aged cheeses, such as hard cheeses, have lower levels of lactose and are generally better tolerated by those with lactose intolerance. This is because, during the cheesemaking process, bacteria convert most of the lactose into lactic acid. This conversion is an essential primary reaction in the manufacture of all cheese varieties. At the beginning of the process, milk typically contains about 5% lactose. However, as the starter culture is added and the bacteria begin to feed on the lactose, it is converted into lactic acid.
Additionally, when the whey is drained away during cheesemaking, most of the remaining lactose is removed as well. Any lactose that remains and clings to the curds as they are molded and aged will be slowly broken down by the bacteria over time. By the third month of aging, most of the lactose will have disappeared. Therefore, it is recommended that those with lactose intolerance avoid fresh, high-moisture cheeses like mozzarella and feta, and instead opt for aged, hard cheeses with lower lactose content.
It is important to note that while aged cheeses have lower lactose content, they may still contain trace amounts of lactose. Additionally, if an individual is allergic to other components of milk besides lactose, such as proteins or fats, consuming cheese may be more complicated. However, for those who are solely lactose intolerant, there are many varieties of cheese that can still be enjoyed. Examples of cheeses with low lactose content include Parmigiano Reggiano, aged Cheddar, Swiss cheese, and goat cheeses.
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Frequently asked questions
No, hard cheese is not dairy-free. However, it does contain very low levels of lactose, making it a good option for those who are lactose intolerant.
Some examples of hard cheeses include Parmigiano Reggiano, cheddar, colby, Swiss, mozzarella, and Monterey Jack.
Hard cheeses typically contain less than one gram of lactose per 1.5-ounce serving.
Yes, there are several dairy-free alternatives to hard cheese available. Some options include dairy-free cheddar, dairy-free mozzarella, and dairy-free parmesan.
