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Living with lactose intolerance doesn’t mean you have to abandon cheese altogether. Many cheeses naturally contain minimal amounts of lactose, making them a safe choice. To identify which cheeses are suitable, simply check the nutritional information on the packaging.
Reduce your lactose intake
Lactose, the sugar present in milk, can cause digestive discomfort for some. To avoid issues, opt for cheeses with lower sugar content. For instance, cheddar contains just 0.2 grams of sugar, while feta has 6 grams. As highlighted by Wegmans (via I Hate You Milk):
To determine lactose content in cheese, examine the “Sugar” section on the Nutrition Facts label. Since lactose is the sugar in cheese, this value indicates its lactose level. A zero sugar listing means the cheese contains less than half a gram of lactose per ounce, compared to 12 grams in an 8-ounce glass of milk.
Cheeses with minimal lactose (under 0.5 grams)
Aged natural cheeses like Cheddar, Parmesan, and Swiss are often well-tolerated by those with lactose intolerance. During production, most lactose is removed with the whey, and the remaining amount converts to lactic acid as the cheese ages, leaving only trace lactose.
Cheeses with moderate lactose (under 5 grams)
Fresh, unaged cheeses such as mozzarella, cream cheese, and ricotta retain more lactose since they don’t undergo aging. Cottage cheese, another fresh variety, often includes added milk or cream, resulting in higher lactose levels compared to aged cheeses.
Processed cheese products and spreads
are created by halting the aging process of natural cheese and incorporating ingredients like whey or milk. These products typically contain higher lactose levels.
Opt for aged cheeses with sugar content below 5 grams per serving. Dairy expert Steve Carper notes that higher fat content often correlates with lower lactose levels. He provides a comprehensive list of lactose percentages in dairy products, and IBS Free offers a detailed PDF list with lactose amounts in grams for reference.
Eliminate dairy completely
To completely avoid lactose, consider cutting out all dairy products. With advancements in food science and the use of ingredients like cashews, there are now numerous high-quality non-dairy cheese alternatives. Kite Hill and Miyoko’s offer exceptional dairy-free options that are perfect for spreads, recipes, or standalone enjoyment. For a cheese platter, try Miyoko’s vegan wheels, and for dishes like lasagna, Kite Hill’s ricotta alternative is an excellent choice. Both brands also provide fantastic cream cheese substitutes. For a dairy-free grilled cheese, Field Roast’s Vegan Chao Slices melt and stretch similarly to Kraft singles. While American singles have just one gram of lactose per slice, those with severe sensitivities might prefer to avoid them, especially if using multiple slices.
