If you’re lactose intolerant, you’ve probably experienced that moment of hesitation when pizza or the cheese board comes around at a party. That internal debate is all too familiar: “Is this delicious cheese worth the stomach pain that might follow?” Many lactose intolerant people have been there! The good news is being lactose intolerant doesn’t mean you have to abandon cheese altogether. Many cheeses are naturally low in lactose or even lactose-free, making them safe options for those with troublesome digestive systems.
What is Lactose Intolerance?
Lactose intolerance occurs when your body doesn’t produce enough lactase, the enzyme that breaks down lactose (the sugar found in milk). Without enough lactase, that undigested lactose travels to your colon where bacteria feast on it, potentially causing bloating, gas, cramps, and other unpleasant digestive symptoms. But here’s the cheese lover’s silver lining: during the cheese-making and aging processes, much of the lactose is either removed with the whey or converted to lactic acid, making many cheeses surprisingly low in lactose.
Understanding Cheese and Lactose Content
Before diving into specific cheese recommendations, it helps to understand why some cheeses are more lactose intolerant-friendly than others. The lactose content in cheese is directly related to how it’s made and how long it’s aged.
Fresh, soft cheeses generally contain the most lactose because they undergo minimal processing and aging. When cheese is made, the milk separates into curds (the solid part that becomes cheese) and whey (the liquid part). Most of the lactose stays in the whey, which is drained off. However, fresh cheeses retain more moisture and therefore more lactose.
As cheese ages, any remaining lactose is gradually broken down into lactic acid by bacteria. This is why aged cheeses typically contain very little lactose, sometimes virtually none. The rule of thumb is the harder and more aged the cheese, the less lactose it contains.
Another helpful tip is to check the nutrition label. Lactose is a type of sugar, so if the sugar content on the nutrition label shows zero grams, the cheese is essentially lactose-free. Generally speaking, cheeses with less than 0.5 grams of sugar per serving are considered very low in lactose and are often well-tolerated by people with lactose intolerance.
Aged Hard Cheeses
Aged hard cheeses are the superstars of the lactose intolerant cheese world. These cheeses have been aged for months or even years, giving bacteria plenty of time to convert almost all of the lactose into lactic acid. By the time these cheeses reach your plate, they contain minimal amounts of lactose, often less than 0.1 gram per serving.
Parmigiano-Reggiano (the authentic Italian Parmesan) is perhaps the most famous example. Aged for at least 12 months and sometimes up to 36 months, genuine Parmigiano contains virtually no lactose.
Other aged options include:
- Aged Cheddar (the sharper, the better—sharp indicates more aging)
- Aged Gouda
- Pecorino Romano
- Manchego (aged at least 6 months)
- Gruyère (aged 5+ months)
- Aged Asiago
These cheeses not only offer incredible flavor due to their aging process but also provide that cheese experience without the digestive distress. They’re perfect for cheese boards, cooking, or just snacking.
Swiss Cheese
Swiss cheese, with its characteristic holes (technically called “eyes”), is another excellent option for the lactose intolerant. The bacteria used to make Swiss cheese, Propionibacterium freudenreichii, are particularly effective at breaking down lactose. These same bacteria produce carbon dioxide gas during the aging process, creating those distinctive holes while simultaneously reducing lactose content.
Traditional Swiss varieties like Emmental and genuine Swiss Cheese typically contain very little lactose, often less than 0.4 grams per serving. For many lactose intolerant cheese lovers, Swiss cheese offers that perfect middle ground—distinctive enough in flavor to be interesting but mild enough to pair with numerous foods.
Blue Cheeses
The bold flavors of blue cheese might seem like they’d be off-limits, but many blue varieties are surprisingly low in lactose. These distinctive cheeses get their characteristic blue or green veins from Penicillium cultures added during the cheese-making process. These molds, along with the aging process, help break down lactose.
Roquefort, Stilton, and Gorgonzola that have been aged properly (usually 3 to 6 months or more) contain minimal lactose, typically less than 0.5 grams per serving. The stronger, more pungent varieties have usually aged longer and therefore contain less lactose.
If you’re new to blue cheese, start with a milder variety like Danish Blue before venturing into the more intense options like Roquefort. Also start with small portions to ensure your body tolerates them well before indulging in larger amounts.
Goat and Sheep Cheese
While goat and sheep cheeses still contain some lactose, many people with lactose intolerance find them easier to digest than cow’s milk cheeses. This isn’t because they contain less lactose (though some do), but because they have a different protein structure than cow’s milk.
Cow’s milk contains a protein called alpha-S1 casein that can be difficult to digest. Goat’s milk contains much less of this protein, and the fat molecules in goat’s milk are smaller than those in cow’s milk, making them easier for your digestive system to break down.
Popular goat cheese options include:
- Chèvre (fresh goat cheese)
- Bucheron (semi-aged goat cheese with a bloomy rind)
- Crottin de Chavignol (aged goat cheese)
From the sheep’s milk world, consider trying:
- Pecorino (the aged varieties are very low in lactose)
- Roquefort (a blue cheese made from sheep’s milk)
- Manchego
- Ossau-Iraty
The flavor of these cheeses tends to be more distinctive than cow’s milk varieties. Goat cheese often has a tangy, sometimes slightly grassy taste, while sheep’s milk cheeses can have a rich, sometimes slightly sweet taste.
If you’re new to goat cheese, try a mild, fresh chèvre and for sheep’s milk cheeses try the Manchego.
Lactose-Free Cheese Brands
The market for lactose-free dairy products has expanded dramatically in recent years. Several brands now offer lactose-free versions of popular cheeses by adding lactase enzyme during production to break down the lactose before it reaches your digestive system.
Brands like Cabot, Kraft, and Green Valley Organics offer lactose-free cheddar, American, and cream cheese options. European brand Lactofree produces a range of lactose-free cheese varieties as well.
These products taste remarkably similar to their lactose-containing counterparts because the lactase simply breaks lactose down into its component sugars (glucose and galactose), which your body can digest. These cheeses retain all the flavor, melting properties, and texture of regular cheese, just without the lactose.
For things like cream cheese, which is normally high in lactose due to being a fresh, unaged cheese, these lactose-free options can be a game-changer. They allow you to enjoy bagels with cream cheese, cheesecake, and other dairy-rich treats that would otherwise be difficult to tolerate.
Plant-Based “Cheese” Alternatives
While not technically cheese, plant-based alternatives have come a long way in recent years. If you find that even low-lactose dairy cheeses still cause problems for you, or if you’re looking to reduce dairy consumption for other reasons, these alternatives might be worth exploring.
Modern plant-based cheeses are made from a variety of bases:
- Nut-based (usually cashews or almonds)
- Soy-based
- Coconut oil-based
- Potato and tapioca starch-based
Brands like Miyoko’s, Kite Hill, Violife, and Daiya have raised the bar for dairy-free cheese alternatives. While they don’t perfectly replicate the experience of dairy cheese, many have developed their own appealing characteristics.
Cashew-based varieties tend to work best for softer cheese styles like cream cheese or ricotta, while coconut oil-based options are good at melting for pizza or grilled cheese. Nutritional yeast is often used in these products to create a cheesy flavor without dairy.
One thing to note is that these products vary widely in ingredients, processing methods, and nutrition. Some are highly processed with long ingredient lists, while others are made with just a few whole-food ingredients. Read labels carefully to find options that align with your dietary preferences.
Tips for Enjoying Cheese When Lactose Intolerant
Even when selecting lower-lactose cheeses, a few strategies can help minimize any potential discomfort:
Start with small portions: Begin with just a small amount of a new cheese to see how your body responds before enjoying larger portions.
Take lactase supplements: Over-the-counter lactase enzyme supplements (like Lactaid) can help your body digest any lactose present in cheese. Take them just before eating cheese for best results.
Pair cheese with fiber-rich foods: Having cheese alongside high-fiber foods like whole grain crackers, apple slices, or vegetables can help slow digestion and give your body more time to process any lactose present.
Know your personal threshold: Lactose intolerance isn’t all-or-nothing. Most people can tolerate a certain amount of lactose before experiencing symptoms. Through careful experimentation, you can learn your personal threshold.
Consider timing: Some people find that having small amounts of dairy with meals rather than on an empty stomach helps reduce symptoms.
Quality over quantity: Choose smaller amounts of high-quality, flavorful cheeses. You’ll need less to satisfy your cheese craving, thereby consuming less lactose.