Randy Chandler
Many people who are lactose intolerant believe that they cannot eat cheese, but this is not necessarily true. Lactose, also known as milk sugar, is present in all dairy products, including milk, cheese, and yoghurt. However, during the cheese-making process, the milk is thickened, and the whey (liquid) is drained from the curds (solids), removing a significant amount of lactose. Additionally, as cheese ages, it loses moisture, and the longer it is aged, the less lactose it contains. Aged hard cheeses like Cheddar, Gouda, Parmigiano Reggiano, and mountain cheese are considered lactose-free, while softer, fresher cheeses like mozzarella, ricotta, and Brie tend to have more lactose. For those who are lactose intolerant, homemade lactose-free cheese recipes are also an option, using ingredients like lemon juice, vinegar, and lactose-free milk.
| Characteristics | Values |
|---|---|
| Can homemade cheese be lactose-free? | Yes |
| How is it done? | By using full-fat lactose-free milk, cream, or yoghurt |
| What ingredients can be used? | Lemon juice, white vinegar, cumin seed, honey, maple syrup, and Lactaid milk |
| What types of homemade cheese can be lactose-free? | Mozzarella, ricotta, cottage cheese, gouda, cheddar, parmesan, and more |
| Is store-bought cheese lactose-free? | Most hard, aged cheeses are lactose-free or have very little lactose |
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What You'll Learn
Lactose-intolerant people can eat cheese
Many people believe that lactose intolerance means they cannot eat cheese. However, this is not always the case. Lactose intolerance is the inability to digest the milk sugar (lactose) found in dairy products. During the cheese-making process, lactose is converted into lactic acid, and the longer a cheese is aged, the more lactose is removed. Therefore, aged, hard cheeses like Swiss, Parmesan, and Cheddar contain very low levels of lactose and are usually well-tolerated by people with lactose intolerance.
The key to including cheese in a lactose-intolerant diet is to know your limit. The severity of lactose intolerance varies from person to person, so it is important to understand how much lactose your body can handle. Keeping a food diary can help identify patterns and determine how much or how little lactose you can consume. Additionally, combining dairy with other lactose-free foods can reduce or eliminate symptoms. For example, pouring milk over cereal or having toast on the side can help make milk more digestible.
When choosing cheeses, it is best to opt for hard, aged varieties. These cheeses have been drained of their whey, which is the liquid that contains lactose. The longer a cheese is aged, the more whey it loses, resulting in lower lactose content. Examples of low-lactose cheeses include Swiss, Parmesan, Cheddar, goat or sheep's milk feta, and cottage cheese. Processed cheeses, such as American and deli Swiss, should be avoided as they are blended with lactose-heavy whey. Fresh cheeses like mozzarella and ricotta also tend to have higher lactose levels.
For those who want to avoid dairy completely, there are lactose-free and dairy-free cheese options available. These cheeses are made using lactose-free milk or other plant-based alternatives. Some people with lactose intolerance may also be able to tolerate small amounts of regular cheese without experiencing symptoms. Lactase enzyme supplements can aid in the digestion of lactose, making it possible to enjoy a wider variety of cheeses. However, if supplements do not provide relief, it is important to consult a doctor for further guidance.
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How to make homemade lactose-free cheese
It is possible to make lactose-free cheese at home, although it can be time-consuming. The good news is that the process of making cheese at home is the same as making regular cheese, and you won't lose the natural texture or flavour of the cheese.
Firstly, it's important to note that most hard, aged cheeses are naturally lactose-free or have very low levels of lactose. This is because lactose is mostly found in the whey, which is expelled during the cheese-making process. So, if you're making cheese at home, you'll want to ensure that you're expelling as much whey as possible. During the aging process, the remaining lactose is broken down by bacteria through fermentation into glucose and galactose, which are digestible. Therefore, any cheese aged for two months or more is virtually lactose-free.
If you want to make a soft cheese at home that is lactose-free, you can use lactose-free milk, such as LACTAID® Milk. To make a soft, spreadable cheese, simply heat the milk, salt, and cumin seeds in a Dutch oven over medium heat until boiling, stirring frequently. Then, reduce the heat and simmer for 5 minutes. Remove from the heat, stir in lemon juice, and let stand for 15 minutes. Line a strainer with cheesecloth and strain the mixture, discarding the liquid. Squeeze the cheesecloth to remove as much liquid from the curds as possible, then wrap the cloth around the curds and place in a bowl. Put a weight on top to press out any additional liquid, then refrigerate for at least 15 hours. You can flavour this cheese with herbs such as basil, sage, or thyme, or for a sweet option, stir in honey or maple syrup, and additional milk, until you reach your desired consistency.
If you want to make a harder cheese, such as mozzarella, this is a more challenging process. You'll need to separate the curds from the whey, cutting the curds into squares and slowly heating them until they reach 110°F. Remove from the heat and stir for a few minutes, then pass the curds through a strainer to separate them from the whey. Press on the curds to remove as much liquid as possible. Now, with gloved hands, knead the curds in salted hot water until the water cools. Repeat this process until the curds reach 135°F and form one large mass. Now, stretch the cheese until it forms a smooth, shiny ball.
You can also make lactose-free cottage cheese at home. To do this, you can use lactose-free milk and apple cider vinegar, or silken tofu, nutritional yeast, apple cider vinegar, lemon juice, and salt, blended until smooth.
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Lactose-free milk can be used to make lactose-free cheese
Many people who are lactose intolerant believe that they cannot eat cheese. However, this is not true. Since cheese is made by converting lactose (milk sugar) into lactic acid, any cheese aged two months or more is virtually lactose-free. Therefore, those with lactose intolerance can comfortably indulge in aged cheeses.
Aged, hard cheeses, which have a lower sugar content, are easier on the stomach. Examples of such cheeses include Parmigiano Reggiano, Wisconsin cheddar, brie, Camembert, and provolone.
However, it is important to note that some fresh cheeses, like mozzarella, ricotta, and cottage cheese, have more lactose than aged cheeses. Additionally, processed cheeses, such as American and deli Swiss, are blended with lactose-heavy whey to improve melting and should be avoided by those with lactose intolerance.
For those who want to make their own lactose-free cheese at home, lactose-free milk can be used as a substitute for regular milk in recipes. Lactose-free milk can be found in most supermarkets, and there are also recipes available for making lactose-free cheese at home. For example, Lactaid provides a recipe for a soft-style homemade cheese made with their lactose-free milk. This recipe involves heating the milk with salt and cumin seed, stirring in lemon juice, and then straining the mixture and pressing out any additional liquid. The result is a savory lactose-free cheese spread that can be enjoyed on crackers or bread.
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Aged cheeses are typically lactose-free
Many people believe that those who are lactose intolerant cannot eat cheese. However, this is not true. During the cheesemaking process, lactose, the milk sugar, is converted into lactic acid. Therefore, aged cheeses are typically lactose-free.
The whey, which is the liquid drained from the curds, contains lactose. As the cheese ages, it leaks out even more whey, reducing the lactose content. Hard, aged cheeses such as Parmigiano Reggiano, Provolone, and Pecorino have very low levels of lactose, making them suitable for those with lactose intolerance. The longer the cheese is aged, the lower the lactose content. For example, cheeses aged for two months or more are virtually lactose-free.
Fresh cheeses like mozzarella, ricotta, cottage cheese, and burrata contain more lactose than aged cheeses. Processed cheeses, such as American and Swiss, are also blended with lactose-heavy whey to improve melting. Therefore, it is recommended to start with hard, aged cheeses if you are lactose intolerant.
It is important to note that while aged cheeses are typically lactose-free, there may be exceptions. Some people may still experience negative reactions to aged cheeses due to other factors, such as a milk allergy or high-fat intake. Additionally, some aged cheeses may be made with lactose-containing ingredients or processes that increase the lactose content.
Homemade cheese can also be made lactose-free by using lactose-free milk as the base. Recipes for lactose-free mozzarella, ricotta, and cottage cheese are available online, and these can be made at home with varying levels of time and effort.
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Lactose-free cheese recipes
Lactose intolerance is a common digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk and other dairy products. However, this doesn't necessarily mean that people with lactose intolerance have to give up cheese entirely. In fact, many types of cheese are naturally low in lactose or can be made at home with lactose-free ingredients. Here are some recipes and tips for making your own lactose-free cheese:
Lactose-Free Mozzarella:
Creating lactose-free mozzarella is a time-consuming process, but it's worth the effort. Start by allowing the curds to separate from the whey, which can take 45 minutes or more. The curd should be firm and custard-like, while the whey should be clear and yellow. Cut the curd into 1-inch squares and slowly heat it on the stove until it reaches 110°F. Remove from the heat, stir for a few minutes, and then separate the curds from the whey using a strainer. Press on the curds to remove excess liquid, and save the whey for the next recipe. Put on gloves, add salt, and begin kneading the curds until they form a smooth, shiny ball.
Lactose-Free Ricotta:
Using the whey from your lactose-free mozzarella, you can easily make ricotta cheese. Heat the whey to 140°F or less, and then slowly pour it through a coffee filter to strain the ricotta, which will be at the bottom of the pot. Allow the cheese to drain fully, and then enjoy your fresh, lactose-free ricotta!
Lactose-Free Cottage Cheese:
For a quick and easy lactose-free option, blend 300g of soft or silken tofu with nutritional yeast, apple cider vinegar, lemon juice, and salt to taste. This vegan recipe takes less than 10 minutes and adds a creamy texture to any meal.
Lactose-Free Soft Cheese:
Heat lactose-free whole milk with salt and cumin seeds until boiling, stirring frequently. Reduce the heat and simmer for 5 minutes. Remove from the heat, stir in lemon juice, and let stand for 15 minutes. Line a strainer with cheesecloth, strain the milk mixture, and discard the liquid. Squeeze the cheesecloth to remove excess liquid, wrap it around the curds, and place in a strainer set over a bowl. Add weight to press out more liquid, and refrigerate for at least 15 hours. This soft cheese is perfect for spreading on crackers or bread.
Choosing Lactose-Free Cheeses:
When selecting or making lactose-free cheese, remember that aged, hard cheeses like Parmigiano Reggiano, cheddar, and Colby tend to have lower levels of lactose. Softer, creamier cheeses like ricotta and cottage cheese typically have higher lactose content. Additionally, processed cheeses like American and Swiss are often blended with lactose-heavy whey, so they should be avoided.
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Frequently asked questions
Yes, it is possible to make lactose-free cheese at home. You can use lactose-free milk, such as LACTAID® Lactose-Free Whole Milk, or full-fat lactose-free milk. There are various recipes available online for making lactose-free cheese at home.
To make lactose-free cheese at home, you will need to heat milk (lactose-free or regular) and separate the curds from the whey. The whey contains lactose, so the longer you leave the cheese to age, the less lactose will be in the final product. You can also add an enzyme called lactase to break down the lactose.
There are recipes for lactose-free mozzarella, ricotta, cottage cheese, and cheddar cheese available online. Yogurt cheese is another option, as the yogurt cultures remove milk sugars during the cheesemaking and aging processes.
