Which cheeses are high in lactose or low in lactose?

And which ones are safe to eat for lactose intolerance?

Do you have lactose intolerance and love cheese? Good news: you don't have to leave everything out. The cheese-making and ripening process often reduces the lactose content considerably. In this article you can read how that works, which cheeses are generally low in lactose and which ones you should pay more attention to. That way you'll walk into the cheese department with more certainty.

What about lactose in cheese, anyway?

Lactose is the milk sugar in milk. During cheese making, much of that lactose runs off with the whey, the liquid that is separated from the curds (the solid cheese mass). Then ripening does the rest: lactic acid bacteria further break down the remaining lactose. The longer a cheese ripens, the less lactose remains.

Read more about: What is lactose intolerance

The longer a cheese matures, the less lactose remains. Therefore, in general: Mature, hard cheeses contain little to no lactose. Young, soft cheeses contain more lactose.

Cheeses with little or no lactose (usually well tolerated)

If you are lactose intolerant, you don't have to say goodbye to all cheese right away. By draining and long ripening, the lactose content drops sharply. This makes them tolerable for many people with lgoedgoed. Start with a small portion, see how you react and slowly build up from there. These cheeses usually contain less than 0.1 grams of lactose per 100 grams and are often well tolerated by people with lactose intolerance:

• Parmesan: This hard Italian cheese matures for at least 12 months. Due to the long aging process, the lactose is almost completely broken down.
• Pecorino: a hard sheep's cheese that also matures for a long time and is therefore low in lactose.
• Old Gouda cheese: the older the cheese, the less lactose. Old aged and extra aged cheeses are usually safe.
• Cheddar: an English aged cheese with often very low lactose levels.
• Grana Padano: similar to Parmesan, but slightly milder in flavor. Also virtually lactose-free.
• Old Amsterdam: This popular aged cheese matures for at least 8 months and therefore contains little to no lactose. Many people with lactose intolerance tolerate this cheese very well.

Tip: Choose cheeses with a maturation of at least 6 months. The longer aged, the safer with lactose intolerance.

Cheeses with a medium amount of lactose (watch out)

Not all cheeses fall into the safe or avoid category. There is also a middle group with still noticeable amounts of lactose. These are tolerated just fine by some in small portions, while others still suffer. Start with a small portion, listen to your gut and build up only if it goes well.

• Mozzarella (from cow's milk): especially the fresh variety still contains some lactose.
• Brie and Camembert: soft mold cheeses with a shorter maturation period.
• Feta: especially if it is made from cow's milk. Feta from sheep's or goat's milk often contains less lactose.
• Blue cheese: such as Roquefort or Gorgonzola. The fermentation process reduces the lactose content, but they are not always completely lactose-free.
• Mature Gouda cheese: With a maturation of 4-6 months, this cheese contains less lactose than young cheese, but it is not completely broken down. Good for some, just too much for others.
• Hole cheese (such as Emmentaler or Maasdammer): aging usually varies between 2 and 4 months. These cheeses contain a medium amount of lactose and are variably tolerated.

Cheeses high in lactose (better to avoid)

The following cheeses are relatively high in lactose and are therefore more likely to cause symptoms of lactose intolerance. Rather put them in the parking lot, especially in larger portions or if you already have a sensitive reaction. If you do want to try something, keep it small and pay close attention to how your tummy reacts.

• Cream Cheese: such as monchou or cheese spread. These are not ripened and therefore still contain a lot of lactose.
• Fresh goat cheese: again, no ripening = lots of lactose.
• Cottage cheese: this fresh cheese is actually more curdled milk, and still contains quite a bit of lactose.
• Cheese products with added milk solids: think cheese spreads, ready-made cheese sauce or "melt cheese.
• Young Gouda cheese: with a maturation of only 4 weeks, this cheese still contains relatively high levels of lactose. Not ideal for people with lactose intolerance.

Note that products such as "lactose-free cream cheese" exist, but are not yet widely available.

How can you tell for sure if a cheese is lactose-free?

Start with the label. Some cheeses are clearly sold as "lactose-free" and explicitly state that on the package. If you don't see that statement, scan the ingredients briefly to check for added milk ingredients.

Also pay attention to the aging time. When in doubt, it is safest to choose an aged cheese with at least six months of aging. The longer the ripening, the less lactose usually remains.

Finally, always try carefully. Tolerance varies from person to person, so start with a small serving and see how your body reacts. If it works well, then you can slowly build up.

Above all, listen carefully to your own body

If you continue to feel well, you certainly don't have to cut out cheese completely for lactose intolerance. Many hard, aged cheeses are naturally low in lactose and are well tolerated by most people. Fresh, soft and processed cheeses often contain more lactose and are best avoided or tried in moderation.

Also read: Why your tummy might say 'no' to cow's milk

Above all, listen carefully to your own body. And have you found a favorite that you like? Then you may enjoy it extra.

On NooMooo you will find many more tips about lactose intolerance, cow's milk sensitivity and tasty alternatives. Without fuss, with practical information.

Which cheeses are low in lactose and which are low in lactose

Hard and aged cheeses typically contain little lactose. Examples are Parmesan, Grana Padano, Pecorino, old Gouda, Cheddar and Old Amsterdam. During draining and ripening, most of the lactose disappears. Start with small portions and see how you react.

Which cheeses are high in lactose and which are better left out

Fresh and soft cheeses contain more lactose. Examples are cream cheese, cottage cheese, young Gouda, fresh goat cheese, mozzarella from cow and spread or melting cheeses.

Is aged cheese lactose-free and suitable for lactose intolerance

Old cheeses usually contain very little lactose, often so little that it is barely measurable. The exact amount can vary from cheese to cheese. Preferably choose cheeses that contain at least 6 months have matured and start with a small amount to test.

Does mozzarella brie feta or blue cheese contain lactose

Mozzarella of cow and cheeses such as brie and camembert often still contain some lactose due to short ripening. Feta from cow usually contains more lactose than feta from sheep or goat. Blue cheese such as Roquefort or Gorgonzola may be somewhat lower in lactose due to fermentation, but are not guaranteed lactose-free. Try out what you tolerate well.