The 9 Cheeses Lowest In Lactose

If you consider yourself in a serious relationship with dairy, you're definitely not alone. And if you find your love affair with cheese, in particular, is unrequited, you're also in good company. It turns out about 65% of the world's population1 is lactose intolerant, meaning milk-based treats like yogurt, ice cream, and yes, cheese, can produce an array of undesirable digestive symptoms. Luckily for some, cheeses lower in lactose may be the key to happy, pain-free snacking.

Megan Meyer, Ph.D., director, science communication, at the International Food Information Council, agrees, noting that unlike a true food allergy, which triggers an immune system response, lactose intolerance "is a condition that takes place in our digestive system and does not involve our immune system. A lactose intolerance occurs when the body has difficulty breaking down lactose, a sugar found in dairy."

Fineberg adds that the way a cheese is processed and the type of milk used can affect the lactose content in the cheese. "Cheese has much lower lactose levels than other dairy products because much of the lactose is lost in the whey (the liquid portion that forms during cheese-making)," she says. "Aging cheese can further reduce the lactose levels because during the fermentation process, bacteria turns the lactose to lactic acid. Additionally, in terms of the type of milk used, goat's milk has slightly lower levels of lactose than cow's milk."

If you want to be particularly careful about your lactose consumption, here's a handy guide to some of the most popular low-lactose cheese options:

There are a variety of cheddar cheeses, including mild, sharp, extra sharp, premium, and more, and the biggest difference among them is the amount of aging involved. While mild cheddar is aged two to three months, premium is aged anywhere between two to five years. Mild cheddar is about 0.0 to 2.1% lactose, while older cheddar contains trace amounts to 2.1%.

This hard Italian cheese (which goes by Parmesan and Parmigiano-Reggiano if it is produced in that specific province of Italy) is aged about 12 to 36 months. Grated Parmesan contains 2.9 to 3.7% lactose, and hard Parmesan contains 0.0 to 3.2%.

Many types of cheese fall under the category of "Swiss." While the true Swiss varieties include Emmenthaler and Gruyère, many of the Swiss cheeses found in stores are produced in the United States and emulate the holey, semihard originals. Swiss cheese contains 0.0 to 3.4% lactose, and pasteurized, processed Swiss contains 0.0 to 2.1%.

This soft, buttery creamy French cheese is traditionally made of cow's milk but can also be made from goat's milk. Depending on the type of milk used, Brie contains 0.0 to 2.0% lactose.

Fresh cheeses like feta are significantly higher in lactose than some of the hard cheeses. It may take some experimentation to figure out whether or not you can tolerate them, so be aware that feta contains approximately 4.1% lactose.

Similar to Brie, Camembert is a creamy, soft French cheese that has a slightly runny interior and is made from cow's milk. It contains anywhere from 0.0 to 1.8% lactose.

This semihard Dutch cheese is one of the most popular in the world and contains 0.0 to 2.2% lactose.

It's not for everyone, but those who like blue cheese tend to love it. It's made from the cultures of the mold Penicillium and definitely carries a distinct smell. It contains 0.0 to 2.5% lactose.

This semihard Italian cheese is made from cow's milk and has a mild, smoky flavor. It contains 0.0 to 2.1% lactose.

Being lactose intolerant doesn't necessarily have to mean giving up all cheeses, but the rule of thumb is this: The harder, more aged the cheese, the less lactose it likely contains. That said, Duggan says your best bet is to work with a professional nutritionist to figure out which foods are best for you.