Can You Eat Buffalo Mozzarella with Lactose Intolerance? A Guide

Navigating Cheese with Lactose Intolerance

Cheese is one of life's simple pleasures for many people. But if you have lactose intolerance, indulging in cheese can lead to unwanted digestive symptoms like bloating, gas and stomach pain. The culprit is lactose, the naturally occurring sugar found in dairy products. Lactose intolerance makes it difficult to fully digest lactose due to a shortage of the enzyme lactase. Thankfully, those with lactose intolerance can still enjoy cheese in moderation through smart substitutions. This article covers whether buffalo mozzarella contains lactose, and provides a guide to low lactose cheese options as well as healthy dairy-free alternatives.

What is Lactose Intolerance?

Lactose intolerance is a common digestive disorder affecting 30-50 million Americans. People with this condition do not produce enough of the enzyme lactase to properly metabolize lactose. When lactose passes through the digestive tract undigested, it causes uncomfortable symptoms like:

• Bloating
• Gas
• Abdominal cramps
• Diarrhea

These symptoms typically begin 30 minutes to 2 hours after consuming lactose-containing foods. Lactose intolerance can develop over time, often due to reduced lactase production. It is more prevalent in certain ethnicities like African Americans, Hispanics, Asians, and Native Americans.

Testing for Lactose Intolerance

To determine if you have lactose intolerance, your doctor can order a hydrogen breath test. This measures hydrogen levels in your breath after consuming lactose. Higher levels indicate undigested lactose in the colon. Blood tests can also check for lactose intolerance by measuring blood glucose before and after ingesting lactose.

An elimination diet is another approach. Avoid all dairy products for 2-4 weeks, then slowly reintroduce them and monitor symptoms. Keeping a food journal noting dairy intake and symptom response can help identify your tolerance thresholds.

Lactose Content of Different Cheeses

Not all cheeses contain the same amounts of lactose. In general, harder, aged cheeses are lower in lactose than soft, fresh cheeses. During cheesemaking, the lactose in milk converts to lactic acid. The longer a cheese ages and ripens, the more lactose breaks down. Here is the average lactose content per 1 oz serving of different cheese types:

• Soft cheeses: 2-3 grams
• Medium cheeses: 1-1.5 grams
• Hard cheeses: Less than 1 gram
• Parmesan: 0 grams

Soft cheeses like ricotta, feta, cottage cheese and cream cheese have the highest lactose content. Meanwhile, hard cheeses like cheddar, Swiss and Parmesan have minimal to no lactose. Goat cheese also tends to be easier to digest due to smaller fat molecules.

Does Buffalo Mozzarella Contain Lactose?

Fresh mozzarella like buffalo mozzarella is a soft, young cheese made from the milk of domestic buffalo. One ounce of buffalo mozzarella contains around 1.8 grams of lactose. While lower in lactose than some soft cheeses, it still contains a moderate amount that could trigger symptoms in sensitive individuals.

Tips for Including Cheese in a Lactose Intolerance Diet

You don't have to fully eliminate cheese if you have lactose intolerance. Here are some tips for enjoying cheese in moderation:

• Opt for small servings of aged, hard cheeses
• Pair cheese with other foods high in lactase like yogurt
• Choose lactose-free cheese products
• Take a lactase enzyme supplement before eating cheese
• Eat cheese with meals vs. solo to slow digestion

It also helps to note your individual tolerance levels. If buffalo mozzarella or soft cheeses cause symptoms, stick to small servings of harder cheeses like cheddar or Swiss. Pay attention to serving sizes too, as lactose can add up quickly. With the right choices and portions, many with lactose intolerance can still savor cheese.

Low Lactose and Lactose Free Cheese Options

Finding low lactose cheeses can enable cheese lovers with lactose intolerance to continue enjoying the foods they love. Here are some recommended low lactose cheeses to try:

Aged Hard Cheeses

Since lactose breaks down over time, longer-aged hard cheeses have minimal amounts. Good options include:

• Cheddar
• Parmesan
• Swiss
• Gouda
• Colby
• Asiago
• Pecorino Romano

The longer these cheeses are aged, the less lactose remains. Sharp cheddar and Parmesan contain almost zero grams of lactose per serving.

Processed Cheeses

Many processed cheeses have the lactose removed during manufacturing. Examples include:

• American cheese
• Velveeta
• Cheez Whiz
• Laughing Cow

While highly processed varieties aren't the healthiest choice, they provide a low lactose option. Just watch sodium content if you have high blood pressure.

Lactose-Free Cheese

Many brands now offer cheese products labeled "lactose-free." They have added enzymes to break down lactose for easier digestion. Popular lactose-free cheese options include:

• Lactaid
• Cabot
• Sargento
• Tillamook

You can find lactose-free varieties of cheddar, Swiss, mozzarella and cream cheese. Green Valley Creamery also makes a delicious lactose-free ricotta.

Sheep and Goat Cheeses

Cheeses made from the milk of sheep and goats tend to be easier to digest. Some tasty varieties lower in lactose include:

• Feta
• Goat cheese
• Pecorino
• Manchego

The fat molecules in these cheeses are smaller than cow's milk, making them easier for those with lactose intolerance to break down.

Healthy Dairy-Free Cheese Substitutes

In addition to lactose-free dairy cheeses, you can also find plant-based cheese alternatives. These are made from nuts, soy, coconut and starches instead of dairy milk. Going dairy-free eliminates lactose and provides other nutrients like protein, calcium and probiotics.

Nut-Based Cheeses

Nut cheeses provide creamy texture and nutty flavor. Popular options include:

• Cashew cheese
• Almond cheese
• Pistachio cheese
• Macadamia cheese

Nut cheeses work well in dips, spreads, sandwiches, mac and cheese, and other cheesy dishes.

Soy Cheese

Soy cheese delivers a similar taste and meltability to dairy cheese. Look for types like:

• Daiya
• Chao
• Follow Your Heart
• Violife
• Tofutti

Use soy cheese slices for grilled cheese, on pizza, tacos, burgers and sandwiches.

Coconut Cheese

For a vegan soft

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.