She Strengthens

The Surprising Truth About Cheese and Lactose Intolerance

A World of Dairy Concerns

You’d think that with our love for cheesy goodness, everyone can enjoy a grilled cheese sandwich or a creamy mac ‘n’ cheese. However, the reality is that a significant majority of the global population – approximately 68% – struggles to digest lactose, a primary sugar found in milk. For those with lactose intolerance, consuming dairy products can lead to uncomfortable bloating, discomfort, or even worse symptoms.

The Cheese Conundrum

But here’s the interesting part: not all cheeses affect lactose intolerant individuals equally. Some cheeses seem to cause minimal issues, while others wreak havoc on the digestive system. So, what sets these cheeses apart?

Lactose Levels in Cheese

One theory suggests that aged cheeses have lower lactose levels, making them less likely to trigger symptoms. During the cheesemaking process, lactobacillus cultures convert lactose into lactic acid. The longer this process takes, the lower the lactose content in the final product. As a result, aged cheeses may be more tolerable for those with lactose intolerance.

The Fat Factor

Another theory proposes that it’s not the lactose, but rather the fat content in cheese that causes digestive issues. The curdling process reduces lactose levels, and the remaining lactose is largely removed during the whey separation process. However, cow’s milk contains large, difficult-to-digest fat globules that persist in the cheese, potentially causing stomach discomfort. This could explain why goat and sheep milk cheeses, with their smaller fat particles, are often easier to digest.

Lactose-Friendly Cheeses

If you’re lactose intolerant, your best bet may be hard, extra-aged cheeses like Parmesan, cheddar, and Swiss-style cheeses. These cheeses have lower lactose levels and offer a rich, complex flavor profile. On the other hand, younger, softer cheeses like brie, fresh cheeses like mozzarella and feta, and processed cheeses like Velveeta tend to have higher lactose levels and may cause more discomfort.

A Personalized Approach

Ultimately, individual tolerance to lactose and different cheeses will vary greatly. The National Institute of Diabetes and Digestive and Kidney Diseases suggests that some lactose intolerant individuals may need to avoid lactose entirely, while others can limit certain dairy foods. If you’re lactose intolerant and want to explore the world of cheese, start with small amounts of hard, goat, or sheep cheeses and experiment from there.