Lactose Intolerance and Low Lactose Cheese

So what is lactose intolerance, anyway? Lactose intolerance is the inability to fully digest the sugar - aka lactose - in dairy products and is typically caused by a deficiency of an enzyme in the body called lactase. Symptoms of lactose intolerance may include bloating, abdominal cramping and an upset stomach. And while treatment is typically avoiding dairy products with high lactose levels, there’s good news for dairy lovers: you don’t have to give up all dairy!

That’s right, there is lactose-free cheese* and low lactose cheese. And it all comes down to how the cheese is made. 

How Little to No Lactose Cheese is Made

It’s important to know that low lactose-free cheeses* aren’t made any different than other types of cheese. Keep in mind that lactose is simply the natural sugar found in milk.

When cheese is made, the curd, which eventually becomes cheese, is separated from the whey. Whey is where most of the lactose is, and is removed. Curd can contain a small amount of lactose, but it breaks down over time as the cheese ages. This is important to note, as cheeses like a cheddar or mozzarella are aged longer, resulting in a little to no lactose. 

Best Cheese for Lactose Intolerance

Of course, not all cheese is equal - and it’s definitely not all made the same! So the question remains: what cheeses are low in lactose?  A good rule of thumb is to be aware of how long a cheese has been aged - if it’s aged for 8 months or longer, it’s likely a safe option. 

Low Lactose Cheese List

• Cheddar
• Provolone
• Gouda
• Muenster
• Parmesan
• Swiss
• Blue
• Colby
• Monterey Jack
• Brie
• Camembert
• Aged Mozzarella

All of Cabot's aged cheddar cheeses as well as Pepper, Colby and Monterey Jack cheeses, Gouda, and Muenster contain 0 grams of lactose per serving* and are considered to be nearly lactose-free.

While there’s no perfect cheese for lactose intolerant, these are the cheeses with the least lactose and the best options to choose from. Stick to the serving size, enjoy in moderation, and steer clear of the soft, spreadable, or fresh cheeses listed below.

Higher Lactose Cheese List

• Fresh Mozzarella
• Burrata
• Ricotta
• Feta
• American

Lactose Free Recipes

First up, our Summer Veggie Home Fries. This hearty breakfast side dish boasts 8 servings of mixed summer vegetables such as mushrooms, zucchini, green beans and peppers. The ooey-gooey (low lactose-free) cheddar cheese and crispy potatoes take it over the top!

Next, try these Southwestern Stuffed Peppers. These are a versatile side or main dish. Add an egg on top and they can also be served for breakfast!

Here’s another yummy low lactose-free breakfast dish. Shakshuka is a dish believed to have a Tunisian origin. Full of flavor from spices such as turmeric and cumin, top this dish off with some shredded cheddar and you’ll find yourself wanting to enjoy it for breakfast, lunch, and dinner.

This next dish whips up in minutes – perfect for a quick high-protein breakfast, or a nutritious after-school snack for the kids. Our Savory Cheesy Waffles AKA Chaffles are delicious and endlessly customizable. 

And finally, our Habanero Black Bean Dip. Many dips start with a base of sour cream or yogurt – not ideal for those who are lactose intolerant. This dip uses pureed roasted carrots as a base for a warm, creamy, satisfying dip full of flavor and spices. Enjoy served with fresh veggies and tortilla chips.