Bushra Griffith
Lactose intolerance is a common digestive condition that causes uncomfortable symptoms like bloating, gas, and stomach pain. While it may seem like those affected need to avoid dairy altogether, this isn't always the case. In fact, many aged, hard cheeses are naturally low in lactose and can be enjoyed without discomfort. So, which types of cheese are lactose-free or low in lactose?
| Characteristics | Values |
|---|---|
| Types of Cheese | Feta, Muenster, Cheddar, Gouda, Parmesan, Gruyère, Swiss, Monterey Jack, Colby, Provolone, Blue Cheese, Mozzarella |
| Lactose Content | 0-2.5% lactose |
| Other Features | Aged, hard cheeses are generally lower in lactose |
| Consumption Tips | Enjoy in moderation, steer clear of soft, spreadable, or fresh cheeses |
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What You'll Learn
Hard cheeses, e.g. Cheddar, Colby, Swiss, are virtually lactose-free
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, cheese, and other dairy products. While it is incurable, many people with lactose intolerance can improve their condition by consuming small amounts of low-lactose dairy over time.
Hard cheeses, such as Cheddar, Colby, Swiss, mozzarella, and Monterey Jack, are considered virtually lactose-free. This is because, during the cheese-making process, most of the lactose remains in the whey, which is drained off. As the cheese ages, any remaining lactose continues to break down, resulting in lower lactose levels over time. Aged cheeses, such as Parmigiano Reggiano, are also considered virtually lactose-free due to their extended aging process.
Cheddar cheese, in particular, has become a popular option for those with lactose intolerance. Cabot, a well-known cheese brand, offers a range of lactose-free cheddars, including their naturally aged varieties. These cheeses have 0 grams of lactose per serving and are perfect for those with dietary restrictions. Other brands, such as Gardner's Wisconsin Cheese, also offer aged cheddars with very low lactose levels.
In addition to hard cheeses, there are other types of cheese that are lower in lactose. Muenster cheese, for example, has a lactose range of 0-1.1%, while Brie has a slightly higher range of 0-2%. Feta cheese is also considered to be practically lactose-free, with only 0.5-1.5% lactose, and it offers additional benefits such as being lower in fat and a good source of essential vitamins and minerals.
While it is important to note that individual tolerance levels may vary, and some people with lactose intolerance may still experience symptoms even with low-lactose cheeses, these hard and aged cheeses provide a delicious option for those looking to include dairy in their diet without the uncomfortable symptoms associated with lactose intolerance.
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Aged cheeses, e.g. Parmesan, are often low-lactose
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which breaks down lactose, a sugar found in milk, cheese, and other dairy products. While it is incurable, many people with lactose intolerance can improve their condition by consuming small amounts of low-lactose dairy over time.
Hard cheeses, such as cheddar, Swiss, mozzarella, and Monterey Jack, are considered virtually lactose-free. This is because, during the cheese-making process, most of the lactose remains in the whey, which is drained off, and any remaining lactose continues to break down as the cheese ages. Aged cheeses, such as Parmesan, are often low-lactose due to their long aging process. The longer a cheese ages, the more its flavour intensifies and the less lactose it contains. Parmesan, also known as Parmigiano Reggiano, is considered the "king of cheeses" and is an excellent option for those with lactose intolerance. Its lengthy aging process, ranging from 12 to 24 months or more, results in a cheese that is not only full of flavour but also contains minimal lactose.
Other aged cheeses, such as cheddar, can also be enjoyed by those with lactose intolerance. Cabot, a cheese manufacturer, produces lactose-free cheddars that are naturally aged and contain 0 grams of lactose per serving. The longer aging process of these cheddars contributes to their lactose-free status. Additionally, aged cheddars offer health benefits such as high protein and calcium content, making them a nutritious option for those with lactose intolerance.
While aged cheeses are generally well-tolerated by individuals with lactose intolerance, it is important to remember that individual tolerance levels may vary. Those with lactose intolerance should start with small amounts of aged cheese and monitor their body's response. Furthermore, while aged cheeses have low lactose levels, they are still dairy products and may not be suitable for those with milk allergies or following a vegan diet.
In addition to aged cheeses, there are other types of cheese that are low in lactose. For example, feta cheese has a low lactose content, ranging from 0.5% to 1.5% lactose. Muenster cheese, a semi-soft cheese made from cow's milk, has a lactose range of 0% to 1.1%. These cheeses can be good options for those with lactose intolerance, as they provide flavour and essential vitamins and minerals while being lower in lactose.
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Goat and sheep cheeses are usually safe
While lactose intolerance can be a gut-bloating, bathroom-visiting drag, it doesn't mean that all dairy products are off the menu. Lactose-intolerant individuals can still enjoy dairy products with little to no lactose, such as natural hard cheeses.
Hard cheeses, in general, are a good option for lactose-intolerant individuals because they contain less than one gram of lactose per 1.5-ounce serving. During the cheesemaking process, most of the lactose remains in the whey, which is drained off. As the cheese ages, any remaining lactose continues to break down, resulting in lower lactose levels over time. This process, known as fermentation, is carried out by bacteria that consume the lactose and convert it into lactic acid.
Some specific examples of goat and sheep cheeses that are typically safe for lactose-intolerant individuals include:
- Goat Gouda: While regular Gouda is made with cow's milk, goat Gouda is a great alternative for those with lactose intolerance.
- Feta: Feta cheese is made from a combination of goat and sheep milk, and it has a very low lactose content, ranging from 0.5% to 1.5%. It's also lower in fat than many other cheeses and offers essential vitamins and minerals.
- Other options: In addition to Feta, there are other goat and sheep cheeses available that are typically safe for lactose-intolerant individuals. However, always check the labels to ensure no cow's milk has been added.
By choosing goat and sheep cheeses, lactose-intolerant individuals can still enjoy the taste and health benefits of dairy without experiencing the uncomfortable symptoms associated with lactose digestion issues.
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Lactose-free cheeses, e.g. Cabot brand, are available
Lactose intolerance is a gut-bloating and uncomfortable condition that affects many people. However, this does not mean that dairy is off the menu entirely. Lactose-free cheeses are available, such as those from the Cabot brand, which is based in Vermont. Cabot's lactose-free cheeses include Monetary Jack, Vermont Cheddar, and New York Extra Sharp. Notably, these cheeses are made with real milk and taste like regular cheese, making them a tasty and accessible option for those with lactose intolerance.
Cabot's lactose-free cheeses are aged naturally, which breaks down the lactose in milk. This results in cheese that is safe for those with lactose intolerance, as the lactose is converted into lactic acid. In fact, Cabot's lactose-free cheeses contain very little to no lactose per serving, typically less than 0.1 grams per 1-ounce serving. This is because, during the cheesemaking process, up to 90% of lactose is removed along with the water and whey.
While Cabot's lactose-free cheeses are a welcome option for those with lactose intolerance, it is important to note that not all of their products are lactose-free. Therefore, it is essential to check the packaging carefully. The lactose-free cheeses are clearly labelled, and the brand's website also provides helpful information and recipes specifically using their lactose-free products, such as lactose-free mac & cheese.
In addition to Cabot's lactose-free cheese options, there are other types of cheese that are generally lower in lactose. These include hard cheeses such as aged cheddar, colby, Swiss, mozzarella, and Parmigiano Reggiano. Semi-soft cheeses like Muenster and Gouda also tend to have a lower lactose content. For those with lactose intolerance, it is recommended to stick to the serving sizes and enjoy these cheeses in moderation.
Furthermore, some sources suggest that it may be possible to improve lactose intolerance by gradually ingesting small amounts of low-lactose dairy. This approach may help individuals build up a tolerance and expand their dietary options over time. Overall, while lactose intolerance can be challenging, the availability of lactose-free cheeses like Cabot's and other lower-lactose cheese options can make a significant difference in managing this condition.
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Feta is low-lactose, but fresh Mozzarella is not
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk, cheese, and other dairy products. While it is incurable, people may be able to improve their condition by ingesting small amounts of low-lactose dairy over time.
Hard cheeses, such as Cheddar, Colby, Swiss, and Monterey Jack, are considered virtually lactose-free. This is because they contain less than one gram of lactose per 1.5-ounce serving, and the longer a cheese has aged, the less lactose it will have as it converts to lactic acid.
Feta cheese, a popular variety, is also low in lactose, containing only between 0.5% and 1.5% lactose. It is also a great source of essential vitamins and minerals and is lower in fat than many other cheeses. However, it is important to note that traditional feta, made with goat's milk, may be safer for those with lactose intolerance than modern feta, which often contains a combination of goat's and cow's milk.
On the other hand, fresh Mozzarella, a soft cheese with a high moisture content, is not considered lactose-free. While some sources suggest that authentic Mozzarella contains cultures that eliminate lactose, most store-bought varieties are a milk/vinegar hybrid, and those with lactose intolerance may experience adverse reactions.
In summary, while Feta and Mozzarella are both popular cheeses, Feta is a healthier option for those with lactose intolerance due to its low lactose content, while fresh Mozzarella may trigger uncomfortable digestive symptoms.
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Frequently asked questions
Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free.
Aged cheeses like Parmesan, Gouda, and Gruyère are also low in lactose.
Brie and provolone have a lactose range of 0-2.1%, while feta contains only 0.5-1.5% lactose.
Soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain significantly more lactose than hard cheeses.
Look for aged cheeses that have been matured long enough for all the lactose to be consumed by bacteria, which convert it into lactic acid.
