Why Are Some Cheeses Safe for People with Lactose Intolerance?

Having lactose intolerance doesn't mean giving up all cheese. During aging and fermentation, the bacteria in cheese consume most of the lactose and turn it into lactic acid. The longer the aging period, the lower the lactose content — and the lower the risk of bloating, gas, and digestive discomfort.

Tolerance varies from person to person, but the cheeses below are consistently well tolerated by most people with lactose intolerance.

6 Cheeses People with Lactose Intolerance Can Eat

1. Parmesan Cheese

Parmesan has one of the lowest lactose contents among all cheeses, thanks to its long aging period — a minimum of 12 months. It's one of the safest options for people with intolerance, and its strong flavor means small amounts go a long way, further reducing the risk of symptoms.

2. Gruyère Cheese

Gruyère goes through an extended aging process that practically eliminates lactose. It's a Swiss cheese with a mild, buttery flavor, excellent on its own or in hot dishes.

3. Aged Gouda Cheese

The more aged, the lower the lactose content. Aged Gouda — cured for more than 6 months — is one of the safest options for people with intolerance. It has a slightly sweet flavor and firm texture.

4. Canastra Cheese

Canastra cheese is an artisanal Brazilian cheese with an extended aging process, which contributes to natural fermentation and a significant reduction in lactose. Its bold, slightly tangy flavor makes it one of Brazil's most prized cheeses — and also one of the safest for people with intolerance.

5. Semi-Aged Cheese

Being a medium-aged cheese, semi-aged cheese has a lower lactose content than fresh cheeses like regular mozzarella. It's an accessible, intermediate option for people with mild to moderate intolerance.

6. Buffalo Mozzarella

Buffalo mozzarella naturally contains less lactose than traditional cow's milk mozzarella. Buffalo milk has a different composition — with proteins and fats in different proportions — which makes it easier to digest for many people with intolerance. Since it's still a fresh cheese, it does contain more lactose than the aged cheeses above: eat it in moderate portions and pay attention to your individual tolerance.

Does Buffalo Cheese Have Lactose? Can People with Intolerance Eat It?

Yes, buffalo cheese does have lactose, but in a smaller amount than regular cow's milk mozzarella. Most people with mild intolerance can eat small portions without symptoms. For moderate to severe intolerance, it's best to stick with aged cheeses like parmesan and Gruyère, which have much lower levels — almost zero.

Benefits of Aged Cheeses

Besides being better tolerated, aged cheeses offer important nutrients:

• High biological value protein: with all the essential amino acids your body needs
• Bioavailable calcium: essential for bone and muscle health
• Natural probiotics: fermentation bacteria support the gut microbiota
• B-complex vitamins: essential for energy metabolism
• Bioactive peptides: compounds with anti-inflammatory properties and cardiovascular benefits

Precautions When Eating Cheese with Lactose Intolerance

Even aged cheeses can cause discomfort in people with severe intolerance if eaten in excess. A few important guidelines:

• Start with small portions (about 1 oz / 30g) and observe your body's reaction before increasing
• Choose artisanal cheeses without artificial additives — ultra-processed versions may have problematic ingredients
• Watch your saturated fat intake — cheese should be part of a balanced diet
• Lactose intolerance is different from milk protein allergy — if you have an allergy, avoid all dairy regardless of the type of cheese

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