For those who are lactose-intolerant, consuming high-lactose cheeses can lead to uncomfortable digestive issues, such as bloating, gas, and severe stomach pain. However, not all cheeses are off-limits. Some varieties can be safely enjoyed in moderation. We consulted nutrition experts to identify cheeses suitable for those with lactose intolerance.
Steve Carper, author of “Milk Is Not For Every Body: Living With Lactose Intolerance,” explains that cheeses with less than 5 grams of sugar per serving typically contain only 2 to 3 percent lactose. Whole milk, by comparison, has about 4.8 percent lactose, making it much harder to digest.
Generally, the longer a cheese ages, the less lactose it contains, as the lactose converts into lactic acid. Thus, aged and hard cheeses tend to be more digestible for those with sensitive stomachs, whereas creamier cheeses like ricotta or cottage cheese should be avoided.
Lactose intolerance is a condition where the body lacks the enzyme lactase necessary to digest lactose, the sugar in milk and dairy. Unlike a milk allergy, which is an immune response, lactose intolerance primarily affects digestion.
Here are some cheeses that contain lower lactose levels:
– Muenster: 0-1.1% lactose
– Camembert: 0-1.8% lactose
– Brie: 0-2% lactose
– Cheddar: 0-2.1% lactose
– Provolone: 0-2.1% lactose
– Gouda: 0-2.2% lactose
– Blue Cheese: 0-2.5% lactose
– Parmesan: 0-3.2% lactose
– Swiss: 0-3.4% lactose
Some individuals may still react to any dairy, so alternatives like non-dairy cheeses might be preferable. Havarti and Limburger also have low lactose content, and Feta is nearly lactose-free. Goat cheese is another option, generally having less lactose than cow’s milk cheeses.
For those who cannot tolerate any lactose, it’s prudent to explore non-dairy alternatives. Always err on the side of caution and consult your dietary needs.
Cheeses That Are Safe for Lactose Intolerance
