9 Cheeses You Can Eat Even If You're Lactose-Intolerant
March 29, 2023
6 min read
Are you sensitive to lactose but still want to enjoy the cheesy goodness that cheese provides? Don't worry. There are still a variety of delicious cheeses that won't cause the same digestive distress as some other dairy products.
The Science of Lactose Intolerance
Millions of people worldwide suffer from a common condition known as lactose intolerance. This occurs when one's body can't break down lactose, which is found in milk and other dairy items. The symptoms range in severity - but it is undoubtedly an uncomfortable experience for those dealing with it!
The digestion of lactose begins in the small intestine, where an enzyme called lactase breaks down the sugar into simpler forms that can be absorbed into the bloodstream. The body does not produce enough lactase in individuals with lactose intolerance, leading to symptoms such as bloating, abdominal pain, and diarrhea.
10 Lactose-Friendly Cheeses
If you're looking for a delicious dairy option that won't leave your stomach in knots, look no further than these ten kinds of cheese with low lactose content. Whether you're cooking for yourself or guests, you can find the perfect cheese to make your meals pop. Here's our list of lactose-friendly cheeses and how to incorporate them into your diet!
1. Muenster
Muenster is the perfect option for those with lactose issues! It's delicious, diverse, and easily adaptable. With a lactose content of 0-1.1%, it is considered a low-lactose cheese and can be easily incorporated into a lactose-free diet.
Muenster cheese is a semi-soft cheese with a mild, nutty flavor and a smooth, creamy texture. It is made from cow's milk and is typically aged for about 2-3 months. Its unique flavor and texture make it a great option for sandwiches, burgers, and grilled cheese, as well as for melting over pasta, potatoes, or vegetables.
2. Camembert
Camembert is a soft, creamy cheese similar to Brie in texture and taste. It is made from cow's milk and has a soft, edible white rind that gives it a unique and characteristic flavor. One of the great things about Camembert is its low lactose content, ranging from 0-1.8%.
It pairs wonderfully with crusty bread, like sourdough or wheat toast, which makes it an excellent option for a cheese platter or an appetizer. The cheese can also be enjoyed with fruits like grapes or strawberries, adding a rich depth of flavor to any dish.
3. Brie
Brie is a soft French cheese popular for its rich, buttery flavor and smooth texture. It is made from cow's milk that contains only 0-2% lactose by weight. Brie's creamy texture and mild, nutty flavor make it a versatile cheese that can be enjoyed in various ways.
Brie cheese is an incredibly versatile ingredient that adds a delightfully creamy element to just about any dish, from hearty sandwiches and salads to decadent desserts like quiches and soufflés. Enjoy Brie's velvety texture with something sweet – fruits such as grapes or apples pair perfectly!
4. Cheddar Cheese
This is one of the most well-known types of cheese and has one of the lowest amounts of lactose. Cheddar cheese contains about 0.2% lactose, so it's an excellent alternative for those looking for something tasty without all the bloat.
Who would have thought that one ingredient could offer so many delicious possibilities? From adding a sharp and tangy flavor to sandwiches, tacos, or burgers - to melting it into sauces & casseroles or simply snacking on its own. Whatever your preference is, Cheddar cheese has you covered! Not only can it add unique flavors to dishes like baked macaroni and cheese and grilled cheeses - but it also tastes great with crackers & fruits.
5. Provolone
Provolone is a type of semi-hard cheese made from cow's milk with a distinct and flavorful taste, and it's a great option for lactose-intolerant people. With a lactose content of 0-2.1%, it is considered a low-lactose cheese and can be easily incorporated into a lactose-free diet.
Provolone cheese has a unique and distinct flavor, and it is nutty and slightly tangy with a slightly sharp edge. It's an Italian cheese usually aged for about 3-12 months. Its distinct flavor and texture make it a great option for sandwiches, paninis, and pizzas, as well as for grating over pasta, salads, and soups.
6. Gouda Cheese
Another popular type of cheese with a lower lactose content is Gouda - which comes in at around 0-2.2%. Gouda is a one-of-a-kind cheese with endless possibilities for adding delicious flavor to your dishes.
For an indulgent lunch, try it on sandwiches or grilled cheese; if you want something lighter, sprinkle it over salads and veggies. Enhance the mellow sweetness of Gouda by pairing it with crunchy crackers or fresh fruit like apples and pears – simply scrumptious!
7. Blue Cheese
Blue cheese has a unique flavor that makes it popular, but did you know that it also has relatively low levels of lactose? Blue cheese contains about 0-2.5% lactose, which makes it an ideal choice for someone looking for something different but not wanting to deal with too much digestive discomfort afterward.
Blue cheese is a truly unique ingredient that packs quite the punch! Its tangy flavor and bold aroma give salads, burgers, sandwiches, pizzas – you name it - an extra zing. But don't let its use stop there: blue cheese also adds a far-reaching depth of flavor when melted into sauces or dips for serving alongside fruits like pears and grapes.
8. Feta Cheese
This salty, crumbly cheese is made from sheep's or goat's milk and has only 0.3% lactose content. Feta cheese is a beloved staple of Greek cuisine, but its uses don't end there!
Its crumbly texture enhances flavors in all dishes – from traditional spanakopita and salads to pizzas, pasta, and sandwiches. Plus, it pairs well with tomatoes, cucumbers, or bell peppers for the perfect bite. And let's not forget those delicious dips: Feta can be mixed into spreads for added flavor that everyone will love.
9. Parmesan Cheese
A classic Italian favorite, parmesan cheese clocks in at only 0-3.2% lactose content - making it perfect for those who want something flavorful yet easy on their digestive system. It is aged for at least 12 months, and this cheese is characterized by its distinctive sharp, nutty flavor and granular texture.
Parmesan cheese is the perfect ingredient to transform your meals from mundane to masterful! Whether you're looking for a cheesy addition or something more subtle, Parmesan can bring a delicious depth of flavor. Sprinkle some atop salads and casseroles, grate it over pasta and pizzas - even use it in sauces and soups.
10. Swiss Cheese
Swiss cheese has long been known for its mild flavor and creamy texture - plus it has one of the lowest amounts of lactose out there at only 0-3.4%.
It's perfect for melting onto toast, sandwiches, and burgers. It's also great for shredding into omelets, quiches, and casseroles. Grating it over salads and stir-fries can also add a delicious and creamy flavor to your dishes. It pairs well with meats like ham and also with fruits like apricot and apple.
Say Cheese!
Plenty of delicious cheeses offer fantastic flavor without causing discomfort for those sensitive to lactose—so don't despair if dairy isn't your friend anymore!
With the creative use of these ten types of low-lactose cheeses, you'll be able to create amazing meals without worrying about tummy troubles afterward! Not sure where to start? Try experimenting by adding small amounts until you find what works best for your palate—you'll be surprised at how versatile these tasty morsels can be when used properly!
So don't let your sensitivity stop you from enjoying all the cheesy goodness life offers - indulge away!
