Guide to the Best & Safest Cheese Options with Lactose Intolerance

Understanding Lactose Intolerance

An estimated 65% of people have reduced lactase enzymes needed to properly digest lactose, the natural sugar in dairy milk. This causes lactose intolerance symptoms like:

Common Symptoms

• Bloating and crampy stomach pain
• Diarrhea or loose stools
• Excessive gas or flatulence
• Gurgling intestines after consuming dairy

These embarrassing and uncomfortable symptoms typically set in 30 minutes to 2 hours after eating dairy products. By identifying better cheese and dairy choices, you can often still partake without issues.

Diagnosing Lactose Intolerance

A lactose tolerance test helps evaluate your bodys ability to properly digest lactose. This test measures blood glucose before and after ingesting lactose to see if it spikes as expected. Hydrogen breath testing examining exhaled hydrogen levels is also useful.

However, many make a self-diagnosis based on correlating symptoms only after lactose-containing foods. Keeping a food journal is helpful. Safety side note - if you ever experience bloody stool or vomiting with dairy, see your doctor immediately to rule out complications.

Choosing the Best Cheese with Lactose Intolerance

Finding safe lactose free cheese options without tummy troubles simply involves some savvy label reading and easy swaps. Almost all aged, hard cheeses contain little to no lactose making them easier to digest.

Aged Hard Cheeses

During the cheese making process, aging hard cheeses for 6 months or longer allows lactase enzymes to digest all lactose. Most lactose intolerants can enjoy hard, aged cheeses freely including:

• Cheddar
• Swiss
• Parmesan
• Romano
• Gouda
• Extra-sharp provolone

The longer a cheese ages and the "sharper" it becomes, the less lactose remains. Stick with extra-sharp to very sharp varieties to prevent symptoms.

Soft Cheeses

Unfortunately, most soft cheeses rarely age long enough to fully eliminate lactose. Significant amounts mean eating them risks adverse reactions. Steer clear of:

• Cream cheese
• Goat cheese
• Mozzarella
• Brie
• Ricotta
• Cottage cheese

Lactose-Free Dairy Cheese

Grocery varieties carrying the "lactose-free" label undergo processing with added lactase to pre-digest lactose. Great for cooking and retaining a milk cheeses properties without the troubles. Brands like:

• Lactaid
• Green Valley Organics

Pay close attention though, as regular dairy cheeses next to them on shelves likely still contain lactose.

Non-Dairy Cheese Alternatives

If you find any amount of lactose triggers uncomfortable symptoms, or have multiple dairy issues, switching to non-dairy cheese substitutes makes living life easier.

Nut & Seed Based Cheeses

Innovative artisanal brands now make delicious plant-based cheeses from nuts like cashews, almonds and macadamia nuts combined with nutritional yeasts. Seeds like sunflower or pumpkin lend creamy texture and nutty flavors mirroring the real thing. Brands like:

• Kite Hill
• Miyokos Creamery
• Treeline

Coconut Oil Based Cheese

Some allergy-friendly cheese-like shreds utilize coconut oil for a rich, smooth mouthfeel. Combining with tapioca starch, vegetable starches and approved gums makes a meltable substitute to pile high covering nachos or quesadillas. Companies like Daiya excel here.

Watch the Ingredients!

Carefully check all ingredients on non-dairy cheese packaging too however. Some sneak in milk derivatives like casein causing problems for those extremely lactose or milk sensitive. Contact the manufacturer if allergen info seems unclear.

Expert Tips for Indulging Cheese with Lactose Intolerance

With some thoughtful selections and small measures, those with lactose intolerance can often enjoy small amounts of cheese they truly crave. Follow lactose-friendly cheese eating tips from the pros:

Limit Portions

Practice smart portion control to see how much cheese you tolerate. Measure 1-2 ounces maximum at one sitting, topping a burger or mixed into an ample serving of spaghetti.

Pair Cheese with Other Foods

Eating cheese alongside other foods versus solo slows its digestive transit. This better allows your system to break lactose down, potentially preventing ill effects.

Choose Whole Milk Hard Cheese

Surprisingly from a lactose perspective, cheese made from whole fat milk not skim milk proves easier on sensitive stomachs for some. The extra fat may aid its digestion.

Supplement Enzyme Pills

Over-the-counter chewable lactase enzyme pills taken before eating dairy helps properly digest it. These work great for occasional splurging on pizza night providing lactase your body lacks.

Handling Uncomfortable Symptoms from Accidental Exposure

Despite best efforts selecting low-lactose cheese varieties, sometimes symptoms strike. Arm yourself with remedies to tackle digestion distress when accidental exposures sneak through.

Immediate Soothing Tactics

Fast-acting home remedies to alleviate discomfort include:

• Sipping real ginger ale or ginger tea to settle stomachs
• Sucking on antacids or anti-gas tablets
• Applying a heating pad on the abdomen for cramps
• Massaging the stomach softly

Taking OTC Anti-Diarrheal Medications

Over-the-counter anti-diarrheal formulas with loperamide or bismuth subsalicylate as active ingredients help solidify loose stools while alleviating inflammation. But use judiciously, as diarrhea helps quickly eliminate triggers from your system.

Consult your doctor choosing appropriate symptom relief if excess diarrhea leads to dehydration or worrying issues arise.

Embracing Life with Lactose Sensitivity

Despite the unpleasantness lactose intolerance serves up at times, arming yourself with lower lactose cheese choices means you can still partake on special occasions in moderation. Discuss suitable dairy and symptom relief options with your doctor to devise an individualized plan balancing enjoyment and health.

As lactose-free foods expand and grow in popularity each year, savoring tantalizing cheese-filled dishes sometimes may stay guilt-free provided wise dietary decisions. Acceptance and self-compassion is key - dont deprive yourself from celebratory meals out entirely. Just plan wisely, pack enzyme pills, and have emergency remedies ready just in case!

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.