For cheese lovers with lactose intolerance, navigating the dairy aisle can feel like a minefield. But fear not! Dr Karan Rajan, an NHS surgeon and lecturer, has shed light on the types of cheeses that are safe and delicious for those with this common condition.
In a recent TikTok video, Dr Rajan delved into the science behind lactose reduction in cheese, explaining that certain cheeses are naturally lower in lactose, making them more tolerable for individuals with lactose intolerance. Here’s a breakdown of his top picks:
Parmesan: Virtually Lactose-Free
Parmesan cheese is a top choice due to its low lactose content. During the cheesemaking process, enzymes like rennet are added, which curdle the milk. This, combined with beneficial bacteria, triggers a fermentation process that significantly reduces the amount of lactose present.
Pecorino: The Power of Aging
Pecorino, a hard Italian sheep’s milk cheese, is another good option. The process of making pecorino involves separating the whey, the liquid part of milk that contains the majority of lactose. This separation results in a cheese with significantly lower lactose content than softer cheeses like feta or mozzarella.
Stilton: Fermentation’s Role
Stilton, with its distinctive blue veins, boasts a high content of lactic acid bacteria. These beneficial bacteria transform lactose into lactic acid, lowering the lactose content and contributing to its unique flavor. Additionally, fermentation in stilton and Swiss cheese produces anti-inflammatory short-chain fatty acids like butyrate, which protect the gut lining – a double win for those with sensitive stomachs!
Mature Cheddar: The Aging Advantage
Mature cheddar, thanks to its extended aging process, offers another potential option for lactose-sensitive individuals. The long aging process alters the protein structure, making it easier for the body to digest.
Camembert: Fat as a Buffer
Camembert, a soft, creamy cheese, may be a surprise inclusion on this list. While it does contain some lactose, its high fat content slows down the absorption and digestion of any remaining lactose, making it more likely to be tolerated by those with lactose intolerance.
Understanding Lactose Intolerance
Lactose intolerance occurs when the body doesn’t produce enough lactase, the enzyme needed to break down lactose. This results in digestive discomfort after consuming dairy products. Symptoms can range from mild bloating and gas to severe diarrhoea and nausea.
Beyond Cheese: Lactose in Other Foods
While cheese is often the primary concern for individuals with lactose intolerance, it’s important to remember that lactose can also be found in various processed foods, including cereals, baked goods, sauces, and even some protein shakes. It’s crucial to read food labels carefully and opt for lactose-free alternatives when possible.
Consult Your Doctor
While this information provides a helpful overview of lactose-friendly cheeses, it’s always essential to consult your doctor for personalized advice and recommendations based on your specific health needs.
