Lactose-Free Cheese: What Types Can You Eat?

Lactose intolerance is a common digestive condition that affects over 65% of the global population. For those who are lactose intolerant, consuming foods with high levels of lactose can cause uncomfortable symptoms, including bloating, gas, and stomach pain. However, this does not mean that all dairy products are off the table. In fact, several types of cheese are naturally low in lactose or can be enjoyed by those with lactose intolerance in moderation.

Characteristics of Lactose-Free Cheese

Hard, aged cheeses are lactose-free

The amount of lactose in a cheese depends on the cheesemaking process and the length of aging. For example, it takes Cheddar cheese 1.5 to 2 years to become lactose-free, while some Swiss cheeses can take as little as 4 months. The longer a cheese is aged, the less melty it tends to be.

When choosing a lactose-free cheese, it is important to read the nutrition label carefully. Look for cheese with zero grams of sugar on the label, as this indicates that there is no lactose present. Additionally, some people who believe they are lactose intolerant may actually be sensitive to casein, a protein found in cheese. In this case, opting for casein-low cheeses or those made with different proteins may be a better choice.

It is worth noting that while hard, aged cheeses are generally considered lactose-free, the tolerance level for lactose can vary from person to person. Some people with lactose intolerance may still experience discomfort when consuming these cheeses. It is always recommended to consult with a doctor or dietitian to determine your specific tolerance level and make informed choices about your diet.

Lactose-intolerant people can still eat cheese

Lactose intolerance is a gut-bloating condition that affects over 65% of the global population. It is caused by a lack of the enzyme lactase, which breaks down lactose, a sugar found in milk and other dairy products. However, contrary to popular belief, lactose-intolerant people can still enjoy cheese, as long as they choose carefully.

Cheese is generally safe for lactose-intolerant people because the cheesemaking process converts most of the lactose into lactic acid. The remaining lactose is removed as the cheese ages. So, the longer a cheese has been aged, the less lactose it will contain.

Hard, aged cheeses such as Swiss, parmesan, and cheddars are recommended for lactose-intolerant people as they are lower in lactose. Other low-lactose options include goat or sheep's milk cheeses, such as feta, and cottage cheese.

According to the Italian Ministry of Health, Parmigiano Reggiano is lactose-free, containing less than 1 mg of lactose per 100 grams. Other aged cheeses, such as Manchego and Midnight Moon gouda, are also suitable for lactose-intolerant people.

Lactose-intolerant people should avoid processed cheeses, such as American and deli Swiss, which are blended with lactose-heavy whey to improve melting. Fresh cheeses, like mozzarella and ricotta, also tend to be higher in lactose.

Other tips for lactose-intolerant people

Lactose-intolerant people can also try lactose-free milk and other dairy products, such as lactose-free yogurt. They can also take lactase supplements to help digest lactose. Additionally, keeping a food diary can help identify individual lactose limits.

Lactose-free milk has the same calcium as regular milk

Lactose-free milk has almost the same taste, texture, and nutrients as regular milk. It contains the same amount of calcium, protein, fat, and carbohydrates as regular milk. Lactose-free milk is a great alternative for people who are lactose intolerant or have difficulty digesting regular milk.

Lactose is a type of sugar found in milk products that can be hard to digest for some people. Lactose-free milk is made by adding the lactase enzyme to regular milk, which breaks down the lactose into two simpler sugars: glucose and galactose. This process does not alter the amount of protein and calcium in the milk.

Lactose-free milk has a slightly sweeter taste compared to regular milk because these simpler sugars are perceived as sweeter by our taste buds. However, the total amount of naturally occurring sugar remains the same.

For those with lactose intolerance, lactose-free milk can help eliminate unpleasant symptoms such as digestive distress, abdominal pain, vomiting, and bloating. It is also a good source of protein, calcium, phosphorus, vitamin B12, riboflavin, and vitamin D, just like regular milk.

In addition to lactose-free milk, there are other dairy options for people with lactose intolerance. Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free. Aged cheeses like Parmigiano Reggiano also have very low lactose content. Soft and fresh cheeses like cottage cheese and ricotta contain more lactose but still have less than milk, yogurt, and ice cream.

Lactose is a natural sugar found in milk and dairy

Lactose is a natural sugar found in milk and other dairy products. It is formed of two sugars—glucose and galactose—and is the main carbohydrate in milk. Lactose makes up around 2–8% of milk (by weight) and is found in varying amounts in other dairy products such as cheese, butter, and yoghurt.

The amount of lactose in a dairy product depends on several factors, including the type of milk used, the production process, and the presence of other ingredients. For example, during the cheesemaking process, most of the lactose in milk is separated from the curds, and any remaining lactose is broken down during the ageing process. This is why aged, hard cheeses like Swiss, parmesan, and cheddars are generally considered to be lower in lactose.

Lactose intolerance occurs when the body has difficulty digesting lactose, typically due to a deficiency in the lactase enzyme, which breaks down lactose in the small intestine. This can cause various digestive symptoms, such as bloating, gas, and stomach pain. However, it's important to note that lactose intolerance is different from a milk allergy, which is an immune response to milk proteins and can cause more severe reactions.

For those with lactose intolerance, it doesn't mean a complete elimination of dairy from the diet. Many lactose-intolerant individuals can still consume some dairy products, especially those with lower lactose content, such as aged cheeses. Additionally, there are lactose-free and low-lactose options available, including lactose-free milk and yoghurt.

It's worth noting that the tolerance level for lactose can vary among individuals with lactose intolerance. Some may be able to consume small amounts of lactose without experiencing any symptoms, while others may need to avoid dairy altogether. It's important to understand your personal tolerance level and make dietary choices accordingly.

Lactose-intolerant people can eat cheese in moderation

Lactose intolerance is a common digestive condition where the body lacks the enzyme lactase, which breaks down lactose, a sugar found in milk and other dairy products. This can cause uncomfortable symptoms such as bloating, gas, and stomach pain. However, contrary to popular belief, lactose-intolerant people can still enjoy cheese in moderation, especially harder, aged varieties.

Cheese, especially hard and aged varieties, is generally safe for lactose-intolerant individuals because the cheesemaking process converts most of the lactose into lactic acid. Additionally, during the ageing process, any remaining lactose breaks down further, making aged cheeses virtually lactose-free.

Hard, aged cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are considered safe for lactose-intolerant people. Aged cheeses like Parmigiano Reggiano, Manchego, and Midnight Moon gouda are also good options. These cheeses have negligible amounts of lactose, typically less than 1 gram per serving.

Some softer cheeses, such as muenster, camembert, brie, provolone, gouda, blue cheese, and feta, have low lactose levels ranging from 0% to 3.4%. However, softer, creamier cheeses like ricotta, cottage cheese, and cream cheese are higher in lactose and may cause issues for those with lactose intolerance.

Tips for lactose-intolerant cheese lovers:

• Start with small portions of hard, aged cheeses and gradually introduce younger cheeses to gauge your tolerance.
• If you experience discomfort, try aged sheep or goat milk cheeses, as you may have a cow's milk protein allergy.
• Check nutrition labels for sugar content; if it says zero sugar, it's likely lactose-free.
• Lactose-free milk and other dairy products can be used in recipes to make cheese dishes more accessible.
• Keep a food diary to track your cheese consumption and identify any patterns or triggers.
• Consider taking lactase supplements to aid in digesting lactose.

Frequently asked questions