Functional Nutrition
Cheeses for those with lactose intolerance: safe and healthy options
Bruna Barbosa
October 27, 2025
4 min read
29 views
Cheeses well tolerated by lactose intolerant people Due to the fermentation and coagulation process...
Low-Lactose Cheeses 🧀
Due to the fermentation and coagulation process of some cheeses, the lactose content is reduced, making them easier to digest for those with lactose intolerance.
Lactose is a sugar found in milk and dairy products. However, during the ripening of certain cheeses, this lactose degrades, making these cheeses more tolerable for people with lactose intolerance. This is because the bacteria present in the fermentation process consume some of the lactose, transforming it into lactic acid. This characteristic allows certain cheeses to be consumed without causing symptoms such as bloating, gas, and diarrhea.
Lactose intolerance affects a large portion of the population and can cause uncomfortable digestive symptoms. However, some people can tolerate small amounts of ripened cheese without major problems. Tolerance levels can vary from person to person, and it's best to test small portions to see how your body reacts.
1️⃣ Cheeses with Low Lactose Content
Semi-Cured Cheese: Because it's a medium-aged cheese, it has a lower lactose content, making it a more digestible option.
Buffalo Mozzarella Cheese: It has less lactose than the traditional version made with cow's milk, making it better tolerated by some people.
Gruyère Cheese: With its extended aging process, this cheese is virtually lactose-free, making it an excellent option for those with lactose intolerance.
Aged Gouda Cheese: The longer it's aged, the lower its lactose content, making it one of the safest cheeses to consume.
In addition to these four, I'll show you two more cheeses that stand out from the rest:
Canastra Cheese: It stands out for its artisanal process and prolonged aging, which helps reduce lactose during fermentation. Its intense flavor and characteristic texture make it one of the most valued cheeses in Brazil.
Parmesan cheese: It stands out for its long curing period, which virtually eliminates lactose, making it a safe option for those with lactose intolerance. Furthermore, it has a distinctive flavor and a firm texture, ideal for grating and using in various dishes.
2️⃣ Benefits of aged cheeses 🧀
In addition to being better tolerated by those with lactose intolerance, these cheeses offer several nutritional benefits. They are rich in high-biological-value proteins, providing essential amino acids for the body. They are also important sources of calcium, which is essential for bone health, and contain natural probiotics, which can promote intestinal health.
These cheeses also contain B vitamins, essential for energy metabolism, and contribute to neurological health. Additionally, some aged cheeses contain bioactive peptides, which may have anti-inflammatory properties and support cardiovascular health.
3️⃣ Caution when consuming 🥛
Although these cheeses are low in lactose, excessive consumption can cause digestive discomfort, especially in those with sensitive skin. Furthermore, it's essential to pay attention to the quality of the products, always opting for artisanal and natural versions, without artificial additives or preservatives.
Another important factor to consider is the amount of saturated fats in cheese. Although it's a nutritious food, it's essential to balance your intake to maintain a healthy diet.
Practical tip: If you have lactose intolerance but want to continue consuming cheese, consult a nutritionist to assess your tolerance and determine the best options for your diet. A professional can recommend the best food combinations and identify possible nutritional deficiencies.
Conclusion
Consuming aged cheeses can be an excellent alternative for those with lactose intolerance, as long as it's done in a balanced and conscious manner. Choosing quality cheeses and understanding your body's limits are essential steps to maintaining a tasty and healthy diet.
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Bruna Barbosa
Nutricionista – CRN-DF 16963, District Federal, Brazil
Specialist in digestive health, functional nutrition, and phytotherapy. Helping patients overcome chronic digestive conditions through personalized protocols and the Renova Digest method.
For more information about personalized consultations and the Renova Digest program, visit: https://nutribrunabarbosa.com.br
Due to the fermentation and coagulation process of some cheeses, the lactose content is reduced, making them easier to digest for those with lactose intolerance.
Lactose is a sugar found in milk and dairy products. However, during the ripening of certain cheeses, this lactose degrades, making these cheeses more tolerable for people with lactose intolerance. This is because the bacteria present in the fermentation process consume some of the lactose, transforming it into lactic acid. This characteristic allows certain cheeses to be consumed without causing symptoms such as bloating, gas, and diarrhea.
Lactose intolerance affects a large portion of the population and can cause uncomfortable digestive symptoms. However, some people can tolerate small amounts of ripened cheese without major problems. Tolerance levels can vary from person to person, and it's best to test small portions to see how your body reacts.
1️⃣ Cheeses with Low Lactose Content
Semi-Cured Cheese: Because it's a medium-aged cheese, it has a lower lactose content, making it a more digestible option.
Buffalo Mozzarella Cheese: It has less lactose than the traditional version made with cow's milk, making it better tolerated by some people.
Gruyère Cheese: With its extended aging process, this cheese is virtually lactose-free, making it an excellent option for those with lactose intolerance.
Aged Gouda Cheese: The longer it's aged, the lower its lactose content, making it one of the safest cheeses to consume.
In addition to these four, I'll show you two more cheeses that stand out from the rest:
Canastra Cheese: It stands out for its artisanal process and prolonged aging, which helps reduce lactose during fermentation. Its intense flavor and characteristic texture make it one of the most valued cheeses in Brazil.
Parmesan cheese: It stands out for its long curing period, which virtually eliminates lactose, making it a safe option for those with lactose intolerance. Furthermore, it has a distinctive flavor and a firm texture, ideal for grating and using in various dishes.
2️⃣ Benefits of aged cheeses 🧀
In addition to being better tolerated by those with lactose intolerance, these cheeses offer several nutritional benefits. They are rich in high-biological-value proteins, providing essential amino acids for the body. They are also important sources of calcium, which is essential for bone health, and contain natural probiotics, which can promote intestinal health.
These cheeses also contain B vitamins, essential for energy metabolism, and contribute to neurological health. Additionally, some aged cheeses contain bioactive peptides, which may have anti-inflammatory properties and support cardiovascular health.
3️⃣ Caution when consuming 🥛
Although these cheeses are low in lactose, excessive consumption can cause digestive discomfort, especially in those with sensitive skin. Furthermore, it's essential to pay attention to the quality of the products, always opting for artisanal and natural versions, without artificial additives or preservatives.
Another important factor to consider is the amount of saturated fats in cheese. Although it's a nutritious food, it's essential to balance your intake to maintain a healthy diet.
Practical tip: If you have lactose intolerance but want to continue consuming cheese, consult a nutritionist to assess your tolerance and determine the best options for your diet. A professional can recommend the best food combinations and identify possible nutritional deficiencies.
Conclusion
Consuming aged cheeses can be an excellent alternative for those with lactose intolerance, as long as it's done in a balanced and conscious manner. Choosing quality cheeses and understanding your body's limits are essential steps to maintaining a tasty and healthy diet.
---
Bruna Barbosa
Nutricionista – CRN-DF 16963, District Federal, Brazil
Specialist in digestive health, functional nutrition, and phytotherapy. Helping patients overcome chronic digestive conditions through personalized protocols and the Renova Digest method.
For more information about personalized consultations and the Renova Digest program, visit: https://nutribrunabarbosa.com.br
