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Mitigating Dairy Disaster – Lactose Intolerance & Cheese

If you’ve ever felt bloated, gassy, ​​or just plain sick after eating certain dairy products, you’re not alone. Ironically, soon after starting this gourmet cheese business, I found myself lactose intolerant. Certainly a cruel hand of fate, or so I thought. Panic, depression and anxiety set in with the notion of never being able to partake of some of the most exquisite foods. Cheese had become my life and my livelihood. But after some research, I discovered that all dairy products are not equal in lactose and that fine cheese can regain its place in my daily diet (phew!).

Lactose intolerance is a hereditary disease that affects up to 70% of the world’s population. People in southern Europe, Asia and Africa tend to be the most affected. Lactose is a type of sugar naturally present in milk and dairy products. Lactose intolerance occurs when the small intestine does not produce enough of the lactose-digesting enzyme called lactase. So, when dairy products are consumed, the large intestine cannot easily digest lactose and hence stomach upset ensues. Cramps, bloating, gas and abdominal pain are some of the (less severe) symptoms associated with lactose intolerance. The tricky part of managing lactose intolerance is that it affects people differently, with certain types of dairy being easily tolerated (like yogurt with live cultures) and in varying amounts. To help determine the right mix of dairy products that your body can handle without discomfort, it helps to know which milk-based foods have lower levels of lactose.

Milk, ice cream and yogurt are high in lactose (10 grams per serving). When it comes to fine cheeses, the amount of lactose present is determined by the production and aging process rather than the type of milk used to produce the cheese. It turns out that cow’s, sheep’s and goat’s milks all contain approximately the same amount of lactose. Hard, soft and blue cheeses contain less than 1 gram per serving. And most mature cheeses contain virtually no lactose. How could it be if real cheese is made with milk? As cheese ages during the cheese-making process, lactose is converted into lactic acid.

So cheese lovers and lactose intolerants, rejoice! If you’ve passed on gourmet cheese, invite it back into your life. If you’re not sure which cheeses to extend the invitation to (i.e. how long a cheese has been aged), take a look at this list that differentiates fresh cheeses from ripened cheeses, listed in order of low to high lactose content.

Hard cheese (virtually lactose-free per serving)

County

dry jack

Parmigiano Reggiano

Piave

Firm cheese (less than 1 gram of lactose per serving)

Asiago

Cheddar (like our 3 year old Cheddar)

Gouda (like our Aged Gouda)

Gruyere

Manchego

Furniture

Pecorino Romano

Provolone

Swiss

Blue cheese (less than 1 gram of lactose per serving)

Our Cave Aged Blue

Gorgonzola

Roquefort

Stilton

Semi-soft cheese (less than 1 gram of lactose per serving)

Fountain

drunken goat

Soft cheese (less than 1 gram of lactose per serving)

Brie

Camembert

Pierre-Robert

Fresh cheese (higher levels of lactose) – proceed with caution

Burrata

Chèvre (fresh goat cheese)

Feta cheese

Mozzarella (including Buffalo and Smoked)

Ricotta

Washed-rind cheese (higher levels of lactose) – proceed with caution

Epoisses

Taleggio

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