master-cooks | Why Soft Cheeses Are The Worst For Those With Lactose Intolerance

Soft cheeses can be particularly troublesome for individuals with lactose intolerance due to their higher lactose content compared to harder cheeses. Lactose is a sugar found in milk and dairy products, and people with lactose intolerance lack sufficient levels of lactase, the enzyme needed to properly digest lactose. Soft cheeses, such as brie, ricotta, and cream cheese, tend to retain more whey, the liquid part of milk where lactose is concentrated. As a result, they contain more lactose than aged hard cheeses like cheddar or parmesan, which lose much of their lactose content during the aging process as it is broken down by bacteria. The creamy texture and relatively short fermentation process of soft cheeses means that they undergo less lactose breakdown. Consequently, consuming these cheeses can lead to uncomfortable symptoms for those with lactose intolerance, including bloating, gas, and diarrhea. Hard cheeses, on the other hand, often become more tolerable as their lactose content decreases over time. For lactose-intolerant individuals, the best approach is to either avoid soft cheeses or choose lactose-free alternatives that mimic the taste and texture of these dairy products, allowing them to enjoy cheese without the associated digestive discomfort.

The best cheeses to choose if you are lactose intolerant

As charcuterie and cheese boards gain popularity, it can be challenging to decide what to sample from a platter while mingling at a gathering. Fortunately, lactose-friendly selections often take center stage on these boards. Despite their rich and creamy nature, Brie and camembert are excellent choices, as the aging process allows the bacteria in these cheeses to break down much of the lactose. Likewise, sharp cheddar and gruyère are aged hard cheeses that are safe to enjoy from a cheese board.

For everyday hard cheeses to incorporate into your meals, there are plenty of options available. Pecorino Romano is nearly lactose-free and makes a fantastic addition to pasta or salads. Many popular melting cheeses, such as gouda and provolone, also have low lactose content. Classic favorites like cheddar and Swiss are perfect for sandwiches and are notably low in lactose as well. Additionally, it's worth mentioning that the well-known Babybel cheese brand is lactose-free, as the lactose is removed during the draining and fermentation stages.

However, as with all things, moderation is essential. Even cheeses with minimal lactose can accumulate over time. The NIH suggests that individuals with lactose intolerance can generally handle up to 24 grams of lactose in a single day. Keeping this in mind, make thoughtful choices when selecting your cheese.

Why Soft Cheeses Are The Worst For Those With Lactose Intolerance

The best cheeses to choose if you are lactose intolerant

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