Cheese Without Lactose: What Are Your Options?

Lactose intolerance is a common condition that affects many people, causing uncomfortable digestive issues when consuming dairy products. However, contrary to popular belief, those with lactose intolerance can still enjoy a variety of cheeses without experiencing adverse effects. The amount of lactose in cheese depends on factors such as the cheesemaking process, aging time, and type of cheese. Soft cheeses like Brie and Camembert, and hard cheeses like Cheddar and Monterey Jack, undergo different processes but are all considered low in lactose. Aged cheeses, both hard and soft, such as Parmesan and Brie, have negligible amounts of lactose due to the extended aging and fermentation process. On the other hand, fresh and wet cheeses like ricotta and cream cheese tend to have higher lactose levels. For lactose-intolerant individuals, it is recommended to opt for aged, hard cheeses like Cheddar, Colby, Swiss, and Parmigiano Reggiano, which are virtually lactose-free. These cheeses have been aged or drained of whey, resulting in minimal lactose content.

Characteristics of Cheese with Low Lactose

Hard, aged cheeses like Parmigiano Reggiano are virtually lactose-free

Lactose intolerance is a gut-bloating, bathroom-visiting drag. But it doesn't have to be. For most people with lactose intolerance, dairy products that contain little to no lactose are safe to consume without experiencing the uncomfortable symptoms associated with drinking milk or eating ice cream.

Hard cheeses contain less than one gram of lactose per 1.5-ounce serving. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most people experiencing lactose intolerance should be able to handle at least one, if not multiple, servings of low-lactose foods each day.

The longer a cheese has aged, the less lactose it will have. Over time, the lactose in the cheese will convert to lactic acid. This is why hard, aged cheeses are easier on the stomach.

Parmigiano Reggiano is made with raw milk, which has more probiotics that can improve digestion. It is also aged for over 12 months, which means it has even less lactose. In fact, at less than 1 mg of lactose per 100 grams, it meets the Italian Ministry of Health's standards for being labelled as lactose-free.

So, if you're lactose intolerant, you can still enjoy hard, aged cheeses like Parmigiano Reggiano in moderation.

Aged cheeses, both hard and soft, like Parmesan or Brie, contain so little lactose that it's virtually undetectable

According to a dietitian at Happy V, the general rule is that the older the cheese, the less lactose it will have. This is because, over time, the lactose in cheese will convert to lactic acid. Therefore, those with sensitive stomachs should avoid creamier varieties such as ricotta or cottage cheese.

The cheesemaking process also contributes to the amount of lactose in the final product. The process involves removing whey (the liquid part) from milk and then acidifying and salting the remaining curd. Harder cheeses have the whey drained out of the cheese vat before the curds are packed into cheese forms for pressing. Softer cheeses, like brie and Camembert, don't have their whey removed until after the curds are put into cheese forms, where it will slowly drip out of the newly formed cheeses.

The whey is what contains most of the lactose, and as the cheese ages, it leaks out even more whey. Therefore, aged cheeses such as Parmesan or Parmigiano Reggiano are virtually lactose-free. In fact, Parmigiano Reggiano contains less than 1 mg of lactose per 100 grams, and is allowed to be labelled as such by the Italian Ministry of Health.

Other aged cheeses that are low in lactose include cheddar, Swiss, gouda, and Manchego.

Cheddar, Colby, Swiss, Mozzarella and Monterey Jack are virtually lactose-free

Lactose intolerance can be a real drag, especially for dairy lovers. The good news is that not all dairy products contain lactose, and some cheeses are virtually lactose-free.

Hard cheeses such as Cheddar, Colby, Swiss, Mozzarella, and Monterey Jack are excellent options for people with lactose intolerance. These cheeses are aged, and the ageing process significantly reduces the amount of lactose present. In fact, according to Dr. Chris Cifelli, senior vice-president of nutrition research for the National Dairy Council, these hard cheeses are "virtually lactose-free".

During the cheesemaking process, most of the lactose in milk is removed along with the whey. The remaining lactose is then converted into lactic acid as the cheese ages. This means that the longer a cheese is aged, the less lactose it will contain. For example, Cheddar cheeses aged for 1.5 to 2 years will have little to no lactose remaining.

While soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain more lactose than hard cheeses, they still have far less than milk, yogurt, and ice cream. So, even if you are lactose intolerant, you may be able to enjoy a small amount of these cheeses without experiencing any discomfort.

So, if you're looking for a tasty snack that won't upset your stomach, reach for some aged Cheddar, Colby, Swiss, Mozzarella, or Monterey Jack cheese!

Lactose-free milk and Greek and Icelandic-style yogurts are safe to consume for lactose-intolerant people

Lactose intolerance is a common condition, affecting an estimated 65% of the global population. It is caused by the body's inability to produce lactase, an enzyme that breaks down lactose, the main type of sugar found in milk. For those with lactose intolerance, consuming lactose can cause digestive issues such as abdominal pain, bloating, diarrhoea, and belching.

Lactose-free milk is a great alternative for people with lactose intolerance who want to continue consuming dairy products. It is made by adding lactase to regular cow's milk, which breaks down the lactose into two simple sugars: glucose and galactose. This process makes the milk easier to digest for those with lactose intolerance, while still providing the same nutrients as regular milk, such as protein, calcium, phosphorus, vitamin B12, and riboflavin. Lactose-free milk can be used in the same way as regular milk and can be swapped into recipes with minimal difference in taste or texture.

Greek yogurt is another option for those with lactose intolerance. During its production process, much of the lactose is removed, and the live active cultures, or probiotics, help to further break down the lactose. A 6-ounce container of Greek yogurt contains only 4 grams of lactose, compared to 12 grams in a cup of milk, officially qualifying it as a lower-lactose food. For those with mild lactose intolerance, plain Greek yogurt may be tolerable, while those with higher intolerance can look for lactose-free Greek yogurt brands.

Icelandic-style yogurt, or skyr, is also naturally low in lactose. Skyr is a traditional Icelandic cultured dairy product that is thick, creamy, and packed with protein. The straining process removes 90% of the lactose, making it a good option for those with lactose intolerance. Additionally, the live active cultures in skyr can help to improve lactose digestion and build tolerance over time.

In conclusion, lactose-free milk, Greek yogurt, and Icelandic-style yogurt are all safe and nutritious options for people with lactose intolerance. These products provide the same health benefits as regular dairy, such as calcium and protein, while being easier to digest for those with lactose intolerance.

Lactose-intolerant people can also try aged sheep or goat milk cheese like Spanish Manchego or Midnight Moon Gouda

Lactose-intolerant people can enjoy a variety of cheeses that are naturally low in lactose. These include aged, hard cheeses such as Spanish Manchego or Midnight Moon Gouda, which are made from sheep or goat milk.

Manchego cheese, a famous Spanish cheese, is made with milk from Manchega sheep in the Castilla La Mancha area of central Spain. It is pressed and matured for at least 30 days, with a maximum maturation time of two years. The longer the maturation, the lower the lactose content, so it is a good option for lactose-intolerant people. Manchego has a distinctive flavour, a buttery texture, and a colour ranging from white to ivory-yellow. It is often served with bread, crackers, grapes, apple, or fig.

Midnight Moon, on the other hand, is an award-winning aged goat milk cheese made in Holland. It is matured for at least six months, during which time protein crystals form, giving the cheese a slight crunch. Midnight Moon has a nutty, brown-buttery flavour with a long caramel finish. It is best served with fig jam and seeded crackers or bread.

In addition to these options, lactose-intolerant people can also try other hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack, which are "virtually lactose-free." Aged cheeses like Parmigiano Reggiano are also excellent choices, as they are naturally low in lactose due to the cheesemaking process.

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