Ricotta and lactose intolerance: what can you do?

Ricotta looks so innocent: soft, white, fluffy. In recipes, it is often called a “light cheese.” But if you are lactose intolerant, then immediately comes the question: is it still possible, or better not?

Let's break down ricotta calmly: what it is, what's in it, how to read the label and how to test what works for you yourself.

What exactly is ricotta?

Ricotta is a soft, fresh cheese. It is usually made from the whey left over after making other cheeses. That whey is the moist part of milk, which still contains milk sugar and milk protein.

In the supermarket in the Netherlands, you mostly come across ricotta from cow's milk against. Sometimes you see sheep's or goat's milk variants, especially in specialty stores. These still contain lactose and milk protein, just from a different species of animal.

Important to know: ricotta is barely matured. It is a fresh cheese. That makes it soft and mild, but also means it still has relatively high levels of milk sugar.

Lactose and milk protein: what's going on with ricotta?

To better assess ricotta, it is helpful to keep two things apart: lactose and milk protein.

What is lactose?

Lactose is the milk sugar in milk and dairy products. Your body needs the enzyme lactase to digest that sugar. At what is lactose intolerance, it's about this digestion not working as well. Then a certain amount of lactose can cause symptoms such as a bloated stomach or rumbling intestines.

Ricotta contains standard lactose because it is made from dairy whey. Exactly how much varies by brand and recipe, but it is not a “near-lactose-free” hard cheese.

What are milk proteins?

Milk proteins are the proteins from milk, such as casein and whey protein. With a cow's milk allergy or an obvious cow's milk intolerance at the protein level, your body responds to those very proteins, not the sugar.

Ricotta also contains milk protein. Therefore, if you have a cow's milk allergy or if you know that milk protein is a problem, ricotta is basically not a suitable choice. If so, it is important to always check with a doctor or dietician.

Still unsure if you react mainly to lactose or to milk protein? Then the explanation of the difference between lactose and cow's milk intolerance help place that better.

How much lactose is in ricotta and what does ripening do?

With cheese, you often hear, “With aging, the lactose disappears.” This is especially true of hard, long-aged cheeses. There, milk sugar is largely broken down during aging.

Ricotta is different. It is a fresh cheese, which matures only briefly or not at all. As a result, a relatively large amount of restlactose about. In plain language: ricotta does not belong in the “almost lactose-free” category.

The exact amount of lactose can vary by brand and product. Some ricottas are a little drier, others a little creamier. But as a base, you can assume that it still clearly contains lactose.

For someone with lactose intolerance, that usually means: ricotta is not a product you eat indefinitely without thinking about the portion.

Ricotta on the label: here's how to read it in plain language

In the supermarket, the label will help you a long way. Ricotta is usually just listed as “ricotta” on the front, but in the ingredient list you'll see what it's made of.

Words indicating milk

With ricotta, you often come across words like:

• milk, cow's milk, sheep's milk or goat's milk
• whey or weipermeate
• cream or cream powder
• milk protein or milk solids

In addition, the allergens usually clearly state “milk” in bold. This indicates that it is a dairy product.

What about ‘lactose-free?

If a dairy product is truly lactose-free, it normally says so clearly on the front or by the product name. For example, “lactose-free milk” or “lactose-free cream cheese.”.

With ricotta, you don't often see this claim in the Netherlands yet. So without such a clear statement, you cannot simply assume that ricotta is lactose-free.

Plant-based alternatives can often be recognized by words like “plant-based,” “soy-based” or “vegan.” Be aware that vegan does not automatically mean the product is safe for everyone with allergies. For example, traces of milk may still be present in the plant.

Ricotta with lactose intolerance: what can sometimes be done?

Lactose intolerance often revolves around the quantity lactose that you ingest in one sitting. Many people can tolerate small bits of lactose quite well, especially if it is part of a meal.

So ricotta is not a standard “lactose-free” product, but that does not mean it is automatically off limits for everyone with lactose intolerance. It depends on:

• your personal sensitivity
• the portion size
• Whether you eat it loose or incorporate it into a dish
• what else you ingest in terms of lactose that day

Some people find that a little ricotta in a casserole or pancake goes better than a big blob on bread or in a dessert. The rest of the meal, fiber and fats can play into how your tummy reacts.

Do you ever use lactase pills? If so, that can make a difference for some people with lactose, but it doesn't change milk proteins. And it's no guarantee that symptoms will go away completely.

Step by step testing your own ricotta portion

Want to know if ricotta fits in small quantities for you? Then you can test it in a calm and structured way. Think of it as a small trial with your own belly.

1. Choose a quiet day

Choose a day when you don't already eat many other lactose sources. So rather not have big glasses of milk, creamy desserts and cappuccinos next to it. That way you can better assess what the ricotta is doing.

2. Start with a small amount

Start with a small portion ricotta, for example, as part of a meal: a few spoonfuls through pasta, on a piece of bread or in a pancake. Not half a package right away.

3. Pay attention to your belly

In the hours following, pay attention to how you feel. Do any symptoms arise, how quickly, and how severe? If necessary, write it down briefly so you can compare it next time.

4. Build up slowly or not at all

Are you doing well with that small amount? Then you can try a little more another day, still in a meal with otherwise little lactose.

Do you notice obvious or severe symptoms, or recognize allergic reactions like those you've had before with dairy products? If so, stop testing and contact a doctor or dietician. Do not go on experimenting yourself if you think of an allergy.

Smart alternatives to ricotta at home

Fortunately, there are plenty of ways to make dishes that resemble ricotta without necessarily using real ricotta.

Vegetable ‘ricotta’-like options

In the supermarket and health food store, you can increasingly find plant-based spreads or crumbly products that resemble ricotta. For example, they are made from:

• soy
• almond or cashew
• tofu

These products are usually lactose-free, because there is no milk in it. But always check the label for milk ingredients or traces, especially if you also react to milk protein.

Making something ricotta-like yourself

At home, you can also get creative with fillings and toppings. Consider:

• mix vegetable cottage cheese with herbs and lemon zest for a fresh pasta filling
• ground nuts with a little water, oil and spices to a creamy spread
• mashed tofu with olive oil, garlic and basil as a filling for lasagna or cannelloni

Do you react only to lactose and not to milk protein? Then you can sometimes work with hard cheeses which are often low in lactose, as a flavoring on top of a dish. Just be mindful of your own tolerance and how much you use in total.

Outside: choosing with ricotta on the menu

Out of doors ricotta is often hidden in dishes. Handy to know where to find it.

Dishes that often contain ricotta

You frequently see ricotta in or on:

• stuffed pasta such as ravioli, tortellini and cannelloni
• lasagna, especially vegetarian varieties
• pizzas with “four cheeses” or special ricotta toppings
• cakes and desserts, such as cheesecake or sweet pie fillings

In doubt? Feel free to ask what exactly is in the filling or sauce. In many cuisines, ricotta is a standard ingredient in “creamy” fillings.

Useful choices and questions

A few practical tips for outside the door:

• choose pastas and pizzas without ricotta filling or topping if you prefer to avoid it
• Ask if there is a plant-based option, such as a vegan pizza or a pasta dish without cheese
• at a buffet or brunch: go for dishes where you can clearly see and recognize the cheese, or choose options without dairy

If you have a known cow's milk allergy, it is wise to simply choose another dish when in doubt. Ricotta then is usually not a product to experiment with.

Finally, dealing soberly with ricotta and your gut feeling

Ricotta is a soft, mild cheese, but certainly not automatically lactose-free. It contains both lactose as milk protein in. For someone with lactose intolerance, sometimes a small portion can be fine, especially as part of a meal. But this is very personal and requires quiet testing.

In cases of cow's milk allergy or obvious complaints to milk protein, ricotta is not a logical choice in principle. Then plant-based alternatives or other cow's milk-free options are usually safer, in consultation with a professional.

Want to review the basics about lactose? Then the explanation about lactose as a milk sugar To get all the pieces better in place.

And beyond that: listen to your own gut, build up slowly, and feel free to ask questions of your doctor or dietitian. Ricotta is just one product. You and your daily convenience come first.