Randy Chandler
Lactose intolerance is a common digestive condition that occurs when the body cannot digest lactose, a sugar found in milk and other dairy products. This can lead to symptoms such as bloating, gas, and diarrhea. For those with lactose intolerance or sensitivity, there are several types of cheese that can be enjoyed without discomfort. The longer a cheese has been aged, the less lactose it will contain, so harder cheeses like Parmesan, sharp cheddar, Manchego, and Swiss are generally better tolerated by those with lactose intolerance. Goat cheese is also a good option, as goat's milk contains less lactose and is higher in medium-chain fatty acids, which are rapidly absorbed by the body and less likely to be stored as fat. Mozzarella is another cheese that is lower in lactose and calories and contains probiotics, which can improve gut health and boost immunity.
| Characteristics | Values |
|---|---|
| Type of milk | Goat's milk is easier to digest than cow's milk |
| Lactose content | Aged cheese has less lactose than fresh cheese |
| Sugar content | Aged, hard cheeses have a lower sugar content |
| Protein content | Goat cheese has different proteins that don't irritate the digestive system |
| Fat content | Goat cheese has more medium-chain fatty acids that are rapidly absorbed by the body |
| Probiotics | Mozzarella contains bacteria that act as probiotics and may improve gut health |
| Calories | Mozzarella and farmer cheese are low-calorie options |
| Sodium | Mozzarella and farmer cheese are low in sodium |
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What You'll Learn
Goat's cheese is easier to digest than cow's milk cheese
Goats' cheese, also known as Chevre, is a soft, tangy cheese made from goats' milk. It is available in several forms, including spreadable logs, crumbles, and varieties that resemble brie. Goats' cheese is often easier to digest than cows' milk cheese due to its unique composition and nutritional profile.
Firstly, goats' cheese is lower in lactose than cows' milk cheese. Lactose is a sugar found in milk and other dairy products, and some individuals may have difficulty digesting it due to lactose intolerance. Goats' milk has less lactose, making it a more digestible option for those with lactose sensitivity.
Secondly, goats' cheese contains different proteins than cows' milk cheese. These proteins do not irritate the digestive system and are more easily absorbed by the body. The protein composition in goats' milk also results in a more delicate and fragile curd, contributing to the softer texture of goats' cheese.
Additionally, goats' cheese has a higher percentage of medium-chain fatty acids, which are rapidly absorbed and utilised by the body. These fats are less likely to be stored, contributing to the cheese's lower calorie content. Goats' cheese is also packed with vitamins and minerals, including vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium.
The preference for goats' cheese over cows' milk cheese is ultimately a matter of personal taste and dietary needs. However, the unique composition and nutritional profile of goats' cheese make it a digestible and nutritious option for many individuals. Its softer texture, tangy flavour, and health benefits have contributed to its popularity as a cheese variety.
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Aged cheeses are better for those with IBS
For those with IBS, it is important to understand how cheese may affect gut health and influence the composition of the gut microbiome. While cheese is a good source of protein and calcium, it is also high in fat, sodium, and calories.
Lactose is the sugar in milk that many people are able to digest by producing an enzyme called lactase. However, for those with IBS, there is a lack of lactase in the system, which prevents proper digestion. Aged cheeses are lower in lactose and may be better tolerated by those with IBS. This is because, over time, the lactose in cheese converts to lactic acid. Aged cheeses, such as parmesan, blue cheese, and Swiss cheese, are harder and have a lower sugar content, making them easier on the stomach.
Blue cheese, for example, is very low in lactose due to the aging process. Harder cheeses like cheddar or parmesan are also lower in lactose. It is important to note that while cheese can be a good source of calcium, which is often low in people with IBS, it should be consumed in moderation as part of a balanced diet.
Additionally, portion size is crucial when it comes to cheese consumption for those with IBS. Overindulging in cheese, regardless of the variety, may increase the risk of digestive discomfort. Smaller portions may be better tolerated and less likely to contribute to diarrhoea.
It is also worth noting that not all people with IBS will experience the same effects from consuming cheese. Personal tolerance varies, and it is essential to pay attention to how different cheeses and portion sizes affect individual symptoms.
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Mozzarella is lower in sodium and calories
When it comes to cheese, mozzarella stands out as a smart choice for those seeking a lower-sodium, lower-calorie option. Mozzarella has a higher moisture content and less total fat than many other types of cheese. It also boasts lower amounts of saturated fat, which is beneficial for heart health.
Mozzarella is not only lower in sodium and calories but also provides a good balance of essential nutrients. It is a source of protein, calcium, and phosphorus, all of which are vital for maintaining optimal health. Calcium, for example, plays a crucial role in bone health, while protein helps in muscle building and repair. Additionally, the presence of phosphorus works alongside calcium to support bone health and also aids in energy production.
The versatility of mozzarella in various dishes is another advantage. It pairs well with both sweet and savoury options, making it a favourite among chefs and home cooks alike. Whether it's a caprese salad with fresh tomatoes and basil or melted over toast, mozzarella adds a delicious flavour. Its ability to melt easily makes it a popular choice in Italian and American cuisines.
Furthermore, mozzarella contains beneficial bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics have been linked to potential gut health improvements, enhanced immunity, and reduced inflammation. Research suggests that consuming dairy products containing these probiotics, such as mozzarella, may strengthen the immune system and improve the body's defence against infections.
While mozzarella is a healthier option in terms of sodium and calorie content, it's important to remember that cheese, in general, can be high in fat and sodium. For individuals with specific dietary needs or restrictions, consulting a healthcare professional or registered dietitian can provide personalised guidance on cheese consumption and alternatives.
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Greek yoghurt is lower in lactose than cow's milk
Greek yoghurt is a popular dairy product that contains lactose, a natural sugar found in milk. However, Greek yoghurt undergoes a straining and fermentation process that removes much of the lactose, resulting in a lower lactose content compared to cow's milk. This makes it a suitable option for individuals with mild lactose intolerance.
Lactose intolerance is a digestive condition characterised by the inability to digest lactose due to insufficient levels of the enzyme lactase. Those affected may experience abdominal pain, diarrhoea, gas, and stomach cramps when consuming lactose-containing foods. Greek yoghurt, with its reduced lactose content, can be easier for these individuals to digest.
The straining process in Greek yoghurt production involves removing the whey, which also helps to reduce the lactose content. Additionally, Greek yoghurt contains live and active cultures, also known as probiotics, which further aid in the digestion of lactose. These probiotics help break down the lactose, making it easier for the body to absorb and reducing the likelihood of digestive symptoms associated with lactose intolerance.
For individuals with high lactose intolerance who cannot tolerate any lactose, there are lactose-free Greek yoghurt options available. These products are specially processed to remove or break down lactose, making them safe and comfortable to consume for those with lactose intolerance. It is important to read labels and choose products that specifically state "Lactose-Free" to ensure they meet individual tolerance levels.
In summary, Greek yoghurt is lower in lactose than cow's milk due to its production process and the presence of live and active cultures. This makes it a viable option for individuals with mild lactose intolerance, and lactose-free varieties cater to those with higher sensitivity. Greek yoghurt provides a tasty and nutritious alternative for those seeking to manage their lactose intake.
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Lactose-intolerant people can eat some cheeses in moderation
Lactose intolerance is a common digestive condition that affects 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 lactose, the main sugar found in milk and other dairy products. People with lactose intolerance may experience symptoms such as bloating, gas, abdominal pain, and diarrhoea when they consume foods containing lactose.
However, this does not mean that lactose-intolerant individuals have to completely avoid all dairy products, including cheese. Cheese is made by adding bacteria or acid to milk and then separating the cheese curds from the whey. Since most of the lactose is found in the whey, a significant amount of it is removed during the cheese-making process. Additionally, the longer a cheese is aged, the more time the bacteria have to break down the remaining lactose, resulting in lower lactose content.
Hard, aged cheeses, such as Swiss cheese, Parmesan, and cheddar, are known to have low levels of lactose and are generally well-tolerated by people with lactose intolerance. These cheeses have been aged for longer periods, allowing the bacteria to break down more of the lactose. Moderate portions of these cheeses can often be enjoyed by lactose-intolerant individuals without triggering significant symptoms.
Other low-lactose cheese options include goat or sheep's milk cheeses, such as feta and certain types of cottage cheese. Goat cheese, also known as chevre, is a soft, tangy cheese that can be easily digested by some lactose-intolerant people due to its lower lactose content and different types of proteins compared to cow's milk. It can be added to salads, pizzas, eggs, or used as a dip for fruit or vegetables.
It is important to note that the tolerance for lactose can vary among lactose-intolerant individuals. While some may be able to safely consume small amounts of ricotta or cottage cheese, others may find that even low-lactose cheeses trigger symptoms. To determine their personal tolerance, lactose-intolerant individuals can keep a food diary, recording their consumption and any resulting symptoms, to identify their personal limits and make informed choices about including cheese in their diet.
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Frequently asked questions
People with lactose intolerance can try Parmesan, sharp cheddar, Manchego, goat's milk cheese, sheep's milk cheese, Swiss cheese, and Havarti.
People with IBS can try low-lactose cheeses such as aged cheeses, including Parmesan, sharp cheddar, and Swiss cheese.
Some good substitutes for cheese if you're lactose intolerant include Greek yogurt, kefir, and ghee.
Creamier cheeses such as ricotta and cottage cheese are not good for digestion, especially for those with lactose intolerance.
Cheeses that are good for gut health include mozzarella, blue cheese, and feta, as they contain probiotics and beneficial bacteria from fermentation. Goat cheese is also a good option as it contains medium-chain fatty acids that are rapidly absorbed by the body.
