The secret ingredient is always cheese. But what if you/re lactose intolerant? Good news is that navigating lactose intolerance doesn’t mean saying goodbye to cheese! Many types of cheese contain little to no lactose, making them a delicious option for people with sensitive stomachs. In this guide, we’ll explore how to identify lactose-free cheeses, tips for selecting the right ones, and what to look for when shopping. Say hello to enjoying cheese again—stress-free!
What is lactose?
Lactose is the natural sugar found in milk and dairy products. It’s made up of two sugars (glucose and galactose) that need to be separated by the lactase enzyme during digestion. People with low levels of lactase enzyme have trouble breaking down lactose, which can lead to digestive symptoms.
For those with lactose intolerance, lactase enzymes can be added during manufacturing or taken in tablet form with higher-lactose foods to improve tolerance. But here’s the good news: most cheeses are naturally low in lactose. Read on to learn why.
Lactase enzyme separates Lactose into Glucose and Galactose so it can be digested easily.
How much lactose is too much lactose?
Tolerance to lactose varies from person to person. The good news is in most cases lactose tolerance is threshold related. Research tells us that most people with lactose intolerance can handle:
- Approximately 4-7g of lactose per serving (about ¼ to ½ cup of milk).
- Up to 12g spread across the day (roughly 1 cup of milk).
This means that small amounts of milk in coffee or tea are often well-tolerated, while larger portions, like a milkshake, may cause issues.
Why is cheese often lactose free?
Cheese becomes low in lactose through two key processes:
- Curd Separation:During cheese production, curds are separated from whey. Since lactose is mostly found in the watery whey, it’s largely discarded.
- Aging:As cheese ages, bacteria break down lactose, reducing its content further. The longer the aging process, the lower the lactose levels.
Low FODMAP diet vs. Lactose Intolerance: What you need to know
If you’re managing lactose intolerance alongside other food sensitivities on a low FODMAP diet, here’s some great news: Monash University’s cutoff for lactose is a conservative 1g per serving. This allows you to combine foods in a meal without worrying about “FODMAP stacking.” Stick to these guidelines, and you’ll have plenty of room to enjoy low-lactose cheeses.
How to identify lactose free cheeses
- Check the Label:The sugar content on nutrition labels reflects lactose levels. If the label lists 0g or less than 0.1g of sugar per 100g, the cheese is effectively lactose-free. You’d need to eat over 1kg of this cheese in one meal to reach Monash’s 1g cutoff.
- Texture Rule of Thumb:If you can slice or grate the cheese, it’s likely low in lactose. Softer cheeses like cottage cheese and cream cheese often contain more lactose.
- Look for “Lactose-Free” Labels:Many creamier cheeses now have lactose-free versions clearly marked or list the enzyme “lactase” as an ingredient. These options are great for higher-lactose cheeses like cream cheese or ricotta.
FAQs about lactose free cheese
- Is “Dairy-Free” the Same as “Lactose-Free”? Dairy-free products contain no milk or dairy ingredients, while lactose-free cheeses are made from dairy but have had the lactose removed or broken down.
- Can People with Severe Lactose Intolerance Eat Low-Lactose Cheese?Yes, but individual tolerance varies. Many people can enjoy aged cheeses without issues, while others may prefer explicitly labelled lactose-free options.
- Does Cooking Cheese Reduce Lactose?No, cooking doesn’t significantly change the lactose content. However, combining cheese with other ingredients in a dish can dilute its overall lactose content.
- What If I’m Intolerant to All Dairy?Some people are sensitive to dairy proteins or other components beyond lactose. In this case, they’ll generally do better with dairy-free cheese alternatives.
Enjoy cheese without the guesswork
With so many low-lactose and lactose-free options available, you can still confidently add your favourite secret ingredient to your meals and snacks. So, read those labels, try different varieties, and savour every bite!
If you’re struggling with food sensitivities or want personalised advice for managing lactose intolerance, book a session with one of our specialist IBS and food sensitivity dietitians today. We’ll help you enjoy your favourite foods without discomfort—and with confidence.
