Understanding the Worst Cheeses for Lactose Intolerance
Cheese can be a delicious part of any meal, but for those with lactose intolerance it can also cause digestive distress. Not all cheeses are created equal when it comes to lactose. Some types are higher in lactose and more likely to cause symptoms in those who are sensitive. Let's explore which cheeses tend to be the worst for lactose intolerance, alternatives you can enjoy, and tips to reduce your discomfort.
Why Cheese Can Be an Issue with Lactose Intolerance
Lactose intolerance means your body lacks enough of the enzyme lactase to properly digest lactose, the natural sugar found in dairy products. When lactose isn't digested, it passes through the intestines drawing water into the digestive tract via osmosis. This leads to symptoms like:
- Diarrhea
- Cramps and bloating
- Excessive gas
- Nausea
Cheese contains lactose, though certain cheeses contain more lactose than others. Aged, hard cheeses tend to be easier to digest than soft, fresh cheeses. The aging process helps break down lactose. Soft cheeses are moist, unripened, and retain more milk sugar.
The Worst Cheeses for Lactose Intolerance
The cheeses highest in lactose are typically:
Soft, Unaged Cheeses
- Cream cheese
- Ricotta
- Mascarpone
- Cottage cheese
- Quark
- Mozzarella
- Feta
These soft, fresh cheeses are high moisture and contain the highest amounts of lactose - 2g to 5g per ounce. Of these, cottage cheese tends to have the highest lactose content.
Medium-Soft Cheeses
- Brie
- Camembert
- Gouda
- Havarti
- Blue cheese
While slightly lower in moisture than soft cheeses, these medium-soft varieties can still contain 1-2g lactose per ounce.
Processed Cheeses
- American cheese
- Cheese spreads
- Cheese sauces
- Nacho cheese
Industrial manufactured processed cheeses maximize smoothness and shelf life, but can be higher in lactose at 2-3g per ounce.
Cheeses That May Be Easier to Tolerate
For lactose sensitive individuals, some cheeses may be easier to incorporate without discomfort:
Aged Hard Cheeses
- Parmesan
- Romano
- Asiago
- Cheddar
- Swiss
These firmer cheeses are lower in moisture and lactose due to the aging process. Levels range from about 0-1g lactose per ounce.
Low-Lactose Cheeses
- Lactose-free cheese
- Vegan cheese
Specialty products are made using alternate methods and ingredients while mimicking the taste and texture of dairy cheese but without the lactose.
Probiotic-Rich Cheeses
- Gouda
- Cheddar
- Mozzarella
Probiotic bacteria like lactobacilli can help digest lactose. Opt for cheeses like gouda and cheddar that have been cultured with these bacteria.
Tips for Enjoying Cheese If You Are Lactose Intolerant
Those with lactose intolerance don't necessarily need to avoid cheese entirely. Here are some tips to help enjoy cheese without misery:
- Take a lactase enzyme pill before eating dairy
- Consume cheese in small amounts
- Choose aged, harder cheeses
- Opt for low-moisture, part-skim cheeses
- Shred or grate cheese to increase surface area
- Pair cheese with other foods high in lactase like yogurt
- Try probiotic-rich cheeses
- Ask about lower lactose options if dining out
Trial and error can help determine individual tolerance levels for different cheese varieties and serving sizes.
Non-Dairy Substitutes for Lactose Intolerance
For those who need to avoid all dairy, there are many cheese alternatives made from plant-based ingredients like:
- Soy
- Almond
- Cashew
- Coconut
- Potato
- Nutritional yeast
Look for products specifically labeled dairy-free or vegan. There are cheese-style spreads, shreds, slices, and blocks to mimic almost any variety of regular cheese.
Enjoying Cheese While Limiting Discomfort with Lactose Intolerance
Having an intolerance to lactose doesn't mean you have to eliminate cheese entirely. Be mindful of soft, fresh cheeses higher in lactose. Aged cheeses, probiotic varieties, and small servings may be easier to enjoy. For those who can't tolerate any lactose, non-dairy cheese alternatives provide similar taste and texture. With the right choices, those with lactose intolerance can still satisfy cheesy cravings.
FAQs
Why is cheese a problem for people with lactose intolerance?
Cheese contains lactose, the natural milk sugar that people with lactose intolerance have difficulty digesting. This can lead to digestive symptoms like diarrhea, gas, and bloating.
Which cheeses tend to be the worst for lactose intolerance?
Soft, fresh cheeses like cottage cheese, cream cheese, and ricotta tend to be highest in lactose content. Processed cheeses can also be higher in lactose.
Are there any cheeses that may be easier to tolerate with lactose intolerance?
Aged hard cheeses like cheddar, parmesan, and Swiss tend to be lower in lactose due to the aging process. Probiotic-rich cheeses may also be easier to digest.
What are some good non-dairy substitutes for cheese with lactose intolerance?
There are many dairy-free "cheese" options made from soy, nuts, coconut, and other plant-based ingredients. Look for vegan cheese alternatives.
How can I reduce discomfort from eating cheese if lactose intolerant?
Take lactase enzymes before eating dairy, choose small amounts of aged/hard cheeses, grate cheese to increase surface area, or pair it with high lactase foods like yogurt.
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.
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