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. Luckily, 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.
As a general rule, keep this in mind: the fresher the cheese, the more lactose it contains. 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.
According to lactose intolerance expert Steve Carper, author of Milk Is Not For Every Body: Living With Lactose Intolerance, there are nine cheeses that contain less than five grams of sugar per serving, clocking in at about two to three percent lactose. For reference, whole milk has around 4.8 percent lactose, making it one of the worst offenders for sensitive tummies.
Here are the nine most popular cheeses with the lowest lactose ranges:
Muenster
0-1.1% lactose range
Camembert
0-1.8% lactose range
Brie
0-2% lactose range
Cheddar (mild and sharp varieties)
0-2.1% lactose range
Provolone
0-2.1% lactose range
Gouda
0-2.2% lactose range
Blue
0-2.5% lactose range
Parmesan
0-3.2% lactose range
Swiss
0-3.4% lactose range
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.
Hard cheeses such as cheddar, colby, Swiss, mozzarella and Monterey Jack “are virtually lactose-free,” Cifelli explains. Additionally aged cheeses such as Parmigiano Reggiano are virtually lactose free. At less than 1 mg lactose per 100 grams even the Italian Ministry of Health allows it to be labeled as such.
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.
It's a good choice for people who are lactose intolerant because it is lower in lactose than other types of cheese. Lactose is a type of sugar that is found in dairy products. People with lactose intolerance have trouble digesting lactose, which can cause symptoms like bloating, diarrhea, and gas.
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. Sorbet, made from fruit, sugar, and water, is another option.
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.
This is especially true for harder cheeses like cheddar or parmesan. Fats can slow down digestion, so independent of lactose levels, eating a lot of cheese could give you IBS symptoms. This is because eating a high fat meal causes gas to travel more slowly through the gut, which could create more cramping and pain.
Avoid processed cheeses, such as American and deli Swiss, which are blended with lactose-heavy whey to make them melt better. Also, be careful with fresh cheeses, like mozzarella and ricotta. They have more lactose than aged cheeses.
Some popular store-bought options include Lactaid Cookies & Cream and Chocolate Chip Cookie Dough, as well as Breyers Lactose Free Natural Vanilla, which is 99% lactose-free. These products are perfect for those who want the richness of dairy but can't tolerate lactose.
For those who suffer, ignoring symptoms can lead to enhanced stomach issues, chronic diarrhea, and additional health problems. For example, the development of chronic diarrhea can lead to anemia, dehydration, and kidney damage, among other serious concerns.
This form of lactose intolerance occurs when your small intestine decreases lactase production after an illness, injury or surgery involving your small intestine. Diseases associated with secondary lactose intolerance include intestinal infection, celiac disease, bacterial overgrowth and Crohn's disease.
Products made from cream — like ice cream, cream cheese, custard, or butter — should be avoided due to the high levels of lactose. In addition to some kinds of cheeses, some people with lactose intolerance may be able to eat yogurt in moderation, as the lactose has been partly broken down.
Eggs come from birds, such as hens, ducks, or quails, which are not mammals and do not produce milk. Eggs are high in protein and include many essential vitamins and minerals. They do not contain lactose, so are safe for people with lactose intolerance to eat unless they also have an egg allergy.
We're here to deliver the good news that the rumors are true! Or rather, it is true that Parmesan contains such a low amount of lactose it does not usually affect those who are lactose intolerant. The younger the cheese, the more lactose it contains.
One of the great things about pizza is its customizability. Lactose-intolerant individuals can create their own pizza masterpiece by choosing lactose-free cheese and a variety of dairy-free toppings. From fresh vegetables to flavorful vegan meat substitutes, the possibilities are endless.
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