Patrick Oconnell
Lactose intolerance is a common digestive issue affecting around 65% of the global population. It is caused by a lack of the enzyme lactase, which breaks down lactose, a sugar found in dairy products. Contrary to popular belief, those with lactose intolerance can still consume some dairy products, including certain cheeses. While mozzarella is not lactose-free, it contains a small amount of lactose, and most individuals with lactose intolerance can usually tolerate it. This is because the cheesemaking process removes much of the lactose, and the remaining lactose is fermented into lactic acid. Additionally, the longer a cheese is aged, the more lactose is broken down by bacteria, resulting in lower lactose content.
| Characteristics | Values |
|---|---|
| Mozzarella safe for lactose intolerance? | Mozzarella is not lactose-free but contains a small amount of lactose. Most individuals with lactose intolerance can tolerate it. |
| Lactose intolerance curable? | No, lactose intolerance is incurable. |
| Lactose intolerance prevalence | 65% of the global population has some level of lactose intolerance. |
| Lactose-intolerant individuals' daily lactose tolerance | 12 grams of lactose a day without experiencing any symptoms. |
| Low-lactose dairy products | Hard cheeses, Greek and Icelandic-style yogurts, lactose-free milk, and butter. |
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What You'll Learn
Mozzarella is not lactose-free
A standard serving size of 100g of mozzarella contains 3.3g of lactose. In comparison, aged cheeses like Parmigiano Reggiano, Swiss, and cheddar are considered virtually lactose-free, containing less than 1g of lactose per 100g. These aged, hard cheeses are often very low in lactose because the bacteria in the cheese break down the lactose over time.
Mozzarella is a fresh cheese, and fresh cheeses tend to have more lactose than aged cheeses. Other fresh cheeses include ricotta, burrata, cottage cheese, and processed cheeses like American and deli Swiss. However, even some higher-lactose cheeses might not cause symptoms in small portions, and many people with lactose intolerance can tolerate up to approximately 12g of lactose in one sitting.
While mozzarella is not lactose-free, most people with lactose intolerance should be able to tolerate the minimal amount of lactose it contains. For those who still experience issues, there are lactose-free mozzarella options available in stores and online, as well as vegan mozzarella alternatives. Additionally, lactase supplements can be taken before a meal to help break down the lactose in mozzarella.
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Mozzarella is low-lactose
Mozzarella is a fresh cheese with a low lactose content. While it is not lactose-free, it contains such a small amount of lactose that most individuals with lactose intolerance can usually tolerate it. For context, a standard serving size of 100g of mozzarella contains 3.3g of lactose.
Lactose intolerance occurs when the body does not produce enough of the enzyme 'lactase' to break down the milk sugar lactose. It is a very common digestive problem, affecting around 65% of the world's population. However, it is important to note that the severity of lactose intolerance varies from person to person. Some people with lactose intolerance may be able to consume small amounts of lactose without experiencing any symptoms.
Mozzarella is considered a low-lactose cheese because the cheesemaking process involves removing most of the lactose. During cheesemaking, up to 90% of the lactose in milk is removed along with the water and whey. The remaining lactose is then fermented into lactic acid. This means that hard, aged cheeses like cheddar, Swiss, and Parmesan, which have been aged for longer periods, tend to have lower lactose levels than softer, fresher cheeses.
However, it is worth mentioning that some sources suggest that fresh cheeses like mozzarella have more lactose than aged cheeses. Nevertheless, even if mozzarella has a slightly higher lactose content than some other cheeses, it still falls into the category of low-lactose dairy products.
Overall, while mozzarella does contain some lactose, it is generally well-tolerated by individuals with lactose intolerance due to its low lactose content.
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Lactose intolerance is not a dairy allergy
Lactose intolerance is a digestive problem caused by the body's inability to produce enough of the enzyme lactase, which is needed to digest lactose, the primary carbohydrate in milk. Lactose intolerance is not life-threatening, but it can cause discomfort, including gut bloating, nausea, cramps, gas, and diarrhea. Importantly, it is not an allergy. Allergies are immune system responses, where the body reacts to proteins in milk and other dairy products as if they are dangerous, triggering allergy symptoms.
Lactose intolerance, on the other hand, is a syndrome that occurs when the body cannot digest lactose, a sugar found in milk and dairy products. The body needs the enzyme lactase to digest and absorb lactose in the small intestine, breaking it down into glucose and galactose. A reduction in lactase activity leads to lactose intolerance. While lactose intolerance can cause discomfort, it is not dangerous, and many people with this condition can still consume some dairy products, particularly those with lower levels of lactose, such as hard cheeses.
Hard cheeses like cheddar, Swiss, and mozzarella are "virtually lactose-free," according to Dr. Chris Cifelli, senior vice president of nutrition research for the National Dairy Council. During the cheesemaking process, up to 90% of lactose is removed, and the remaining lactose is fermented into lactic acid. These hard cheeses contain less than one gram of lactose per 1.5-ounce serving. Other low-lactose dairy products include butter, cream, cream cheese, and lactose-free milk.
While lactose intolerance can be a nuisance, it is not a dairy allergy. People with lactose intolerance can often still enjoy dairy products, especially those with lower levels of lactose. Additionally, some people with lactose intolerance may be able to improve their condition over time by gradually introducing small amounts of low-lactose dairy into their diets.
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Lactose intolerance varies among individuals
The severity of lactose intolerance can vary depending on the individual's level of lactase non-persistence, which refers to the body's decreasing ability to produce lactase with age. Some people may be more lactase non-persistent, meaning they have a higher degree of lactose intolerance. The intensity of symptoms can also depend on the amount of lactose consumed and the type of dairy product. For example, hard cheeses such as cheddar, Swiss, and Parmesan are naturally low in lactose due to the cheesemaking process and aging, so they are often well-tolerated by people with lactose intolerance.
On the other hand, soft and fresh cheeses like mozzarella, ricotta, and cottage cheese typically contain more lactose. However, even among these cheeses, the tolerance level can vary. For instance, while mozzarella does contain lactose, it is present in such small amounts that most individuals with lactose intolerance can usually tolerate it. According to one source, a standard serving size of 100g of mozzarella contains 3.3g of lactose, which is considered a minimal amount that most lactose-intolerant individuals can handle.
It is important to note that lactose intolerance affects everyone differently, and some people may still experience symptoms even with lower-lactose foods. The general guideline is that most lactose-intolerant individuals can tolerate up to approximately 12 grams of lactose in one sitting. However, for some, even this amount may be too much. Therefore, it is essential to be aware of one's own symptoms and tolerance levels when deciding whether to include mozzarella or other lower-lactose dairy products in one's diet.
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Aged cheeses are lower in lactose
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It occurs when the body does not produce enough of the enzyme lactase, which is needed to break down the milk sugar lactose. While many people with lactose intolerance may avoid dairy products, not all dairy foods contain enough lactose to cause problems. For instance, hard cheeses such as cheddar, Swiss, and colby are "virtually lactose-free".
Mozzarella is not considered a hard cheese, and it is not naturally lactose-free. A standard serving size of 100 grams of mozzarella contains 3.3 grams of lactose. However, most people with lactose intolerance can tolerate up to approximately 12 grams of lactose in one sitting. Therefore, most lactose-intolerant individuals can still consume mozzarella in moderation without experiencing any symptoms.
For those who are highly sensitive to lactose, there are lactose-free versions of mozzarella available in some supermarkets. These include Tesco lactose-free Mozzarella (UK only), ASDA lactose-free Mozzarella (UK only), and Galbani lactose-free Mozzarella Cheese (USA only). There are also multiple vegan mozzarella options available that do not contain lactose, such as Green Vie Vegan Mozzarella and Violife Just Like Mozzarella Shreds.
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Frequently asked questions
No, mozzarella is not lactose-free, but it contains a small amount of lactose, which most individuals with lactose intolerance should be able to tolerate.
It is thought that many people with lactose intolerance can eat up to 12 grams of lactose a day without experiencing any symptoms.
Yes, other low-lactose dairy products include hard cheeses such as cheddar, Swiss, and parmesan, Greek and Icelandic-style yogurts, and lactose-free milk.
During the cheesemaking process, up to 90% of lactose is removed. The remaining lactose is then fermented into lactic acid, which lactose-intolerant individuals can digest.
