Just because you're lactose intolerant doesn't mean you can't enjoy cheese.
Yes, cheese is a dairy product and therefore contains lactose, which is hard or impossible to digest for those who are lactose intolerant, as they lack the enzyme lactase that breaks down lactose.
But every cheese is unique, and some cheeses contain far less lactose than others, making them more friendly for the lactose intolerants.
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The best cheeses for lactose intolerance
Lactose intolerance varies from person to person. Some people can handle quite a bit of lactose before they feel symptoms, while others may experience symptoms even after consuming a tiny bit.
However, generally speaking, the best cheeses for lactose intolerant folks are aged and hard cheeses, as they contain less lactose than fresh, soft cheese, says Dana Hunnes, a registered dietitian at Ronald Reagan UCLA Medical Center.
This is because when the cheese is cultured, the curds (the solid parts of the milk) are drained of liquid which contains whey, and this whey contains most of the lactose, says Allison Childress, a registered dietitian nutritionist and assistant professor in the department of nutritional sciences at Texas Tech University.
Additionally, Childress says the longer cheese ages, the lower the lactose content it will have, since as cheese ages, the lactose gets converted into lactic acid.
In aged cheese the lactose is converted to lactic acid. In addition, some lactose is separated and drained off with the whey protein during the aging process.
According to Hunnes and Childress, here are some kinds of cheese with the lowest amount of lactose:
Type of cheese
Lactose content
Muenster
0-1.1%
Camembert
0-1.8%
Brie
0-2%
Cheddar
0-2%
Gouda
0-2%
Parmesan
0-3%
Provolone
0-3%
If you're sticking with these cheeses, you likely don't have to worry about reacting poorly to them.
However, if you're nervous, Hunnes suggests "starting with the smallest amount possible to get the flavor you are looking for."
For example, she says you can start by finely grating a bit of cheese on top of something, see how you feel, and build up from there.
If you are going to have a reaction to cheese, Childress says you'll notice within a few hours. Usually, lactose intolerance symptoms will show up anywhere from a half hour to two hours after consuming lactose.
Generally, soft and/or highly processed cheese are the worst to eat if you're lactose intolerant.
According to Childress, here are some kinds of cheese with the highest lactose content:
Type of cheese
Lactose content
Feta
Up to 4.1%
Ricotta
Up to 5.1%
Velveeta
Up to 9.3%
American
Up to 14.2%
These options have more lactose in them because when cheese is processed, soft, and not aged, it doesn't lose as much lactose in the cheesemaking process as hard, aged cheese would. This is because the lactose does not have the same chance to convert to lactic acid as it does in aged cheese, Childress says. Additionally, compared to hard cheese, there may not be as much whey protein drained off, leaving more lactose behind.
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Tips for eating cheese when you're lactose intolerant
"Aged and hard cheese are the best for individuals who are lactose sensitive," Hunnes says.
Another alternative is to skip lactose and dairy altogether by choosing vegan cheese, which will always be safe for lactose-sensitive individuals, she says. Vegan cheeses are plant-based and therefore contain zero lactose.
If you're wondering if a certain type of cheese is safe for your stomach, remember that the highest lactose cheeses are either highly processed, like American or Velveeta, or soft, like feta or ricotta, Childress says. However, there are exceptions to the rule. For example, while Brie and Camembert are both soft cheeses, they're also low in lactose.
Additionally, be mindful of serving size. The serving size of natural cheese is considered 1.5 ounces, so you should try to avoid exceeding this amount in a serving — especially in the beginning when you're testing what's friendly for your digestive system.
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Insider's takeaway
You can enjoy cheese even if you're lactose intolerant. You should opt for cheeses that are hard and aged, since they tend to have the lowest lactose content. If you eat this type of cheese, it's likely you won't experience stomach upset. To be safe, stick to consuming small amounts.
Ashley Laderer
Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter@ashladerer
Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese or feta cheese made from goat or sheep's milk. Certain types of cheeses -- especially soft or creamy ones like ricottta and cream cheese -- are higher in lactose.
Dairy Products Low in Lactose. Most people with lactose intolerance or lactase non-persistence can also tolerate dairy products that are naturally low in lactose. Hard cheeses such as cheddar, colby, Swiss, mozzarella and Monterey Jack “are virtually lactose-free,” Cifelli explains.
Younger, moister, softer cheeses that are aged for only a short amount of time (such as brie), fresh cheeses (like mozzarella and feta), and processed cheeses (hello, Velveeta) have higher levels of lactose, so they're more likely to produce unpleasant effects.
Feta is also usually made from goat's milk or sheep's milk, making it a great cheese for those who may be allergic to cow's milk. Sheep's milk and goat's milk are also both lower in lactose, meaning feta cheese already starts out with less lactose than cheeses made from cow's milk do.
American cheese, cream cheese, and cottage cheese are also low in lactose. You can use hemp, rice, reduced lactose, lactose-free, or soy cheese in recipes to replace cheese. There is a wide variety of diary-free ice creams and frozen yogurts made from soy, rice, hemp, coconut, and lactose-free milks.
Cheeses that tend to be higher in lactose include cheese spreads, soft cheeses like Brie or Camembert, cottage cheese, and mozzarella. Even some higher lactose cheeses might not cause symptoms in small portions. The amount of lactose can vary between different types of cheese.
This exotic cheese variety is often used in sandwiches, casseroles and homemade pizzas. This smooth and creamy cheese has a low lactose range of 0-2.1%, which is great for people with lactose intolerance.
Parmesan is a hard cheese that contains very little lactose. It is made through a process called lactic acid fermentation, which breaks down the lactose into lactic acid. This helps lactose intolerant people, as it's easier to digest.
Philadelphia. With less than 0.01% Lactose, you can now enjoy the fresh and creamy taste of Philadelphia Lactose Free. Made with milk and real cream, Philadelphia Lactose Free has a fresh and creamy taste, that makes it a delicious soft cheese for the whole family to enjoy.
Not all cheese contains the same amount of lactose. Those with the highest lactose levels are going to be the fresh varieties—think ricotta, fresh mozzarella, and cottage cheese. So if you have severe intolerance, you might just need to bail on Neapolitan-style pizza altogether.
For example, 1 cup (227 grams) of butter contains only 0.1 grams of lactose ( 1 ). For this reason, butter is well tolerated in most lactose-free diets. Only those who are highly sensitive to lactose may experience symptoms.
Traditional tzatziki contains garlic, so to make this tzatziki low FODMAP, we simply swap out the garlic for garlic-infused olive oil. Also, if you find that you are unable to tolerate the FODMAP lactose, you can easily swap out regular plain Greek yogurt for lactose-free plain Greek yogurt.
Butter is also very low in lactose, as it is primarily composed of fat rather than lactose-containing milk solids. Softer cheeses, cottage cheese and conventional yogurt are moderate in lactose, and may be tolerated by some people with milder forms of lactose intolerance or in small portions.
Havarti has a low to non-detectable level of lactose, making it a great choice for lactose-intolerant people. It's mild in flavor, similar to jack cheese, and goes great on a sandwich or melted on an omelet.
Other generally naturally lactose-free cheeses, or cheeses with low levels of lactose, include Mimolette, Gouda, Parmesan, and pecorino. If you're looking for a lactose-free cheese that melts well, stick with cheddar.
Hard cheeses like cheddar and Parmesan, as well as matured cheeses like brie, camembert, and feta contain almost zero lactose because of how they're made. Yoghurt is another option that contains helpful bacteria that break down lactose.
Introduction: My name is Patricia Veum II, I am a vast, combative, smiling, famous, inexpensive, zealous, sparkling person who loves writing and wants to share my knowledge and understanding with you.
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