As someone who suffers from lactose intolerance myself, I know the pain first-hand. Not being able to eat creamy pasta dishes, chocolatey desserts and delicious cheese boards is torture – but there could be a solution to the last one.
A gut scientist has gone viral on TikTok after revealing five ordinary cheeses (not vegan ones) that you might be able to eat even if dairy upsets your stomach, and it all comes down to the lactose content in each variety.
5 cheeses you ‘can eat’ if you’re lactose intolerant
1. Extra Mature Cheddar
The first cheese that your stomach may be happy with is extra mature cheddar, Jordan Haworth said, revealing it’s aged for around 18 months so contains “virtually no lactose”.
Hard cheeses are low in lactose due to the way they are made. They are matured for far longer than soft cheeses, during which time the milk sugar content is lowered.
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2. Parmesan
Next up is the Italian hard cheese parmesan, which is matured for at least 12 months, so also contains hardly any lactose.
Cheese maturation, also known as ripening, is the scientific process that develops the flavour and texture of the cheese over time.
3. Feta
If you’re a fan of soft cheeses, feta may be the best option if you get a funny tummy when you eat too much dairy.
The Greek cheese is made with sheep’s milk and is very low in lactose, making it a good choice for people who are lactose intolerant.
4. Mozzarella
Mozzarella is one more semi-soft cheese that is “surprisingly” low in lactose, Haworth went on to explain.
It’s another option made from sheep’s milk, which has significantly lower concentrations of lactose than cow’s milk.
5. Blue cheese
Finally, blue cheese is great for people with lactose intolerance too, as the milk sugar content is extremely low.
“The smellier it is, the longer it’s been aged,” the gut scientist said – so look for a Stilton or Gorgonzola that’s extra stinky.
While many people with lactose intolerance will be able to eat these five cheeses, it’s important to remember that everyone is different and it depends on the severity. Cheeses that contain the most lactose and are best avoided are the soft varieties, like cheese spread, ricotta, mascarpone and cottage cheese.
Symptoms of lactose intolerance include tummy pain, bloating, farting, diarrhea, constipation and feeling sick after eating food containing lactose, the NHS explains. This can be prevented by eating smaller portions of these foods or avoiding them completely, including milk, butter, cheese, cream, yoghurt and ice cream.
Jordan Haworth is a Clinical Gastrointestinal Physiologist experienced in how diet and the gut microbiome play a role in digestive disorders. He has a degree in Biomedical Science from Manchester Metropolitan University and a Masters in Clinical Research from Newcastle University.
