Cheese is one of the most beloved dairy products worldwide, but for people with lactose intolerance, enjoying cheese can be a complicated question. Lactose is the natural sugar found in milk, and many adults have difficulty digesting it. However, not all cheeses are created equal when it comes to lactose content. Some cheeses contain almost no lactose at all, while others may cause digestive discomfort. Understanding whether cheese is lactose-free or low in lactose can help you make better dietary choices while still enjoying your favorite flavors.
Understanding Lactose and Lactose Intolerance
What Is Lactose?
Lactose is a type of sugar found in milk and dairy products. It is broken down in the digestive system by an enzyme called lactase. People with lactose intolerance have insufficient levels of lactase, making it hard for them to digest lactose properly. This often results in symptoms such as bloating, gas, stomach cramps, and diarrhea after consuming dairy.
How Cheese Is Made
To understand whether cheese is lactose-free, it’s important to look at how cheese is made. Cheese is created by adding bacterial cultures and enzymes to milk, which causes the milk to curdle and separate into curds and whey. Most of the lactose is found in the whey, which is usually drained away during the cheese-making process. The longer a cheese is aged, the less lactose it contains because bacteria continue to consume lactose during fermentation.
Types of Cheese That Are Low in Lactose
Aged Cheese Varieties
Many aged cheeses have little to no lactose due to the fermentation and aging process. These cheeses are typically safe for people with mild to moderate lactose intolerance:
- Cheddar
- Parmesan
- Swiss
- Gruyère
- Gouda
- Pecorino Romano
Aged cheeses usually have less than 0.1 grams of lactose per serving, making them essentially lactose-free for most people.
Hard vs. Soft Cheeses
Hard cheeses tend to be lower in lactose compared to soft cheeses. The moisture content in cheese affects how much whey and therefore how much lactose remains. Hard cheeses lose more whey during production and aging, which means less lactose is left in the final product. In contrast, soft cheeses like cream cheese and ricotta retain more lactose.
Cheeses Higher in Lactose
Soft and Fresh Cheeses
Some cheeses contain more lactose, especially those that are fresh or not aged. People who are sensitive to lactose should be cautious with these types:
- Ricotta
- Cottage cheese
- Feta (especially cow’s milk feta)
- Cream cheese
- Mozzarella (fresh)
- Brie and Camembert (soft rind cheeses)
These cheeses may have anywhere from 0.5 to 3 grams of lactose per serving, which can cause symptoms in those with lactose intolerance.
Processed Cheese
Processed cheeses and cheese spreads often contain added lactose or milk solids. These can include American cheese, cheese slices, and packaged cheese products. Always check labels if you are trying to avoid lactose.
How to Choose Cheese if You’re Lactose Intolerant
Read Nutrition Labels
Some cheese packaging includes lactose content on the label. Look for phrases such as ‘lactose-free,’ or check the sugar content listed in the nutritional facts. If the sugar content is zero or very low, the cheese likely contains minimal lactose.
Opt for Aged and Natural Cheeses
Choosing naturally aged cheeses is a good strategy. These cheeses are more likely to be low in lactose and have simpler ingredient lists, without additives that may contain hidden dairy sugars.
Try Small Portions
Many people with lactose intolerance can still tolerate small amounts of lactose. Starting with small portions of cheese can help you gauge your body’s response. If you do not experience symptoms, you may be able to enjoy that cheese in moderation.
Lactose-Free Cheese Options
Specifically Labeled Lactose-Free Cheese
Some companies produce lactose-free cheese by using lactase enzymes to break down the lactose during manufacturing. These cheeses are suitable for people with more severe lactose intolerance or those who want to avoid lactose entirely. They include lactose-free versions of cheddar, mozzarella, and even cream cheese.
Plant-Based Cheese Alternatives
Vegan or plant-based cheeses are naturally lactose-free since they are not made from dairy. These cheeses are made from ingredients like nuts (cashews, almonds), soy, coconut oil, or starches. While the flavor and texture can vary, they provide a safe alternative for those avoiding both lactose and animal products.
Is Goat Cheese Lactose-Free?
Goat’s milk contains slightly less lactose than cow’s milk, and some people find goat cheese easier to digest. However, it is not entirely lactose-free. Those with severe intolerance may still experience symptoms. Aged goat cheeses, like aged chèvre or goat Gouda, are usually lower in lactose than fresh versions.
Benefits of Choosing Low-Lactose Cheese
Continued Enjoyment of Dairy
Being lactose intolerant doesn’t mean you have to give up cheese entirely. Choosing aged or lactose-free varieties allows you to still enjoy the taste and nutrition of cheese without the discomfort.
Calcium and Nutrients
Cheese is a good source of calcium, protein, and essential vitamins. Low-lactose cheeses provide these benefits while minimizing digestive issues. This can be especially helpful for maintaining bone health in lactose-intolerant individuals.
Common Myths About Cheese and Lactose
All Cheese Contains High Levels of Lactose
This is false. Many cheeses have very little lactose, especially aged and hard varieties. People with lactose intolerance may tolerate these without any problems.
Lactose-Free Cheese Tastes Bad
With improvements in manufacturing, many lactose-free cheeses taste just like their traditional counterparts. They melt well, taste great, and can be used in most recipes that call for regular cheese.
Lactose Intolerance Equals Milk Allergy
Lactose intolerance and milk allergy are not the same. Lactose intolerance involves the digestive system, while milk allergy involves the immune system reacting to proteins in milk. People with a milk allergy must avoid all dairy, while many with lactose intolerance can still enjoy certain cheeses.
So, are cheeses lactose-free? The answer depends on the type. Many aged and hard cheeses have extremely low levels of lactose and can be considered nearly lactose-free for most people. On the other hand, soft, fresh, and processed cheeses are more likely to contain lactose and may cause symptoms in those with intolerance. With careful selection, label reading, and some experimentation, most people with lactose intolerance can still enjoy cheese without worry. Whether you choose aged cheddar, try plant-based alternatives, or buy specifically labeled lactose-free products, there are many ways to keep cheese a part of your diet.