For those who are lactose-intolerant, eating ingredients that have high levels of lactose can cause some very uncomfortable digestive woes, from bloating and gas to cramping and serious stomach pain. Fortunately, not all cheeses are forbidden on a low-lactose diet. In fact, there are several types of cheeses that those sensitive to lactose can still enjoy in moderation. We talked to Rall and other experts to gather the best cheeses you can eat if you are lactose intolerant, and here's what they recommend.
Lactose Intolerance
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase. This makes it difficult to digest lactose, which is a sugar found in milk, cheese, and other dairy products. Lactose intolerance is different from a milk allergy, which is an immune response to milk proteins and tends to cause more severe reactions.
- Catherine Rall is a registered dietitian at Happy V.
- Steve Carper is a lactose intolerance expert and the author of Milk Is Not For Every Body: Living With Lactose Intolerance.
Low-Lactose Cheeses
According to Steve Carper, author of Milk Is Not For Every Body: Living With Lactose Intolerance, there cheeses that contain less than 5 grams of sugar per serving clock in at about 2 to 3 percent lactose. For reference, whole milk has around 4.8 percent lactose, making it one of the worst offenders for sensitive tummies.
"As a general rule, the longer a cheese has aged, the less lactose it will have; over time, the lactose in cheese will convert to lactic acid," says Catherine Rall, a registered dietitian at Happy V. So those with particularly sensitive stomachs will want to avoid creamier varieties such as ricotta or cottage cheese at all costs. Sugar is the primary component of lactose that makes it difficult to digest, which means that aged, hard cheeses—which have a lower sugar content—are easier on the stomach. Here are some easier-to-digest cheeses to consider.
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Muenster
Muenster has a 0-1.1% lactose range. The semi-soft cheese from the United States is mild, slightly nutty, and is typically made with cow's milk. Use it sliced on a sandwich, or in cubes as part of a cheese platter.
Camembert
This popular French cheese has a 0-1.8% lactose range. Camembert is known for its soft, creamy, texture and milky, grassy taste. The cheese's white mold rind is edible, which makes it a popular charcuterie board choice.
Brie
Though Brie is very similar to Camembert, it has a slightly higher lactose range of 0-2%. The soft cow's-milk cheese with a creamy taste has plenty of uses, including baked in a pastry, paired with apple slices, and the star of a charcuterie board.
Cheddar (mild and sharp varieties)
The cheese with English origins boasts a 0-2.1% lactose range. Cheddar is a nutty, crumbly cheese that works well in macaroni and cheese, as a cheese sauce, or nestled inside a cheese puff.
Provolone
Use buttery provolone in sandwiches, casseroles, and on homemade pizza. With a 0-2.1% lactose range, it's suitable for people who are lactose-intolerant.
Gouda
This cheese, which is often sold smoked, has a 0-2.2% lactose range. Gouda, which can be slightly sweet, is great in a grilled cheese, as part of a cheese platter or in a cheese puff.
Blue
Blue cheese has a 0-2.5% lactose range. Crumbled, the pungent, salty cheese is great in a salad or grain bowl, and can be used to make a cheesy dipping sauce.
Parmesan
Pasta lovers, rejoice! Parm has a 0-3.2% lactose range. The popular cheese adds tanginess to a bowl of spaghetti and is also great on pizza, mixed into scrambled eggs, or blanketed over a breaded chicken cutlet to make chicken Parm.
Swiss
Swiss boasts a 0-3.4% lactose range. The yellow, medium-hard cheese originated in Switzerland and shines in a sandwich or wrap, in an omelet, and in a chicken bake.
Of course, some people with lactose intolerance simply cannot tolerate any milk products without discomfort. It's always best to err on the side of caution, so if that sounds like you, avoid cheese entirely and go for one of the varieties of non-dairy options instead.
Havarti
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.
Limburger
"Limburger is another good cheese choice for the lactose intolerant," Rall says. "Its strong smell and flavor isn't for everyone, but it's got a smooth, creamy texture that goes great on crackers and bread."
Feta
Not only is Feta practically lactose-free, it's also lower in fat than many cheeses, says Rall. "It's also a great source of some essential vitamins and minerals, including riboflavin, phosphorus, and selenium," Rall explains.
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Frequently Asked Questions
Can I eat ricotta cheese if I am lactose intolerant?
You can safely eat ricotta cheese in moderation. It has less lactose than many other types of cheese. However, you should generally avoid creamier cheeses and stick to fresher varieties.
