The cheeses you can eat if you're lactose intolerant, according to an NHS doctor
An NHS doctor has provided some insight into the different types of cheeses which are suitable for lactose intolerance. Dr Karan Rajan, an NHS surgeon and lecturer, recently delved into the different cheeses that can be “eaten with impunity”.
People with lactose intolerance are unable to fully digest the sugar (lactose) in certain foods, primarily dairy products. However, it’s possible that some processed foods can also constrain lactose, such as cereals, baked foods like bread, crackers, cakes, biscuits, and pastry, sauces and salad dressings, and diet and protein shakes.
If you experience symptoms of lactose intolerance, they can start a few minutes or a few hours after having food or drink containing lactose. Symptoms can include tummy pain or discomfort, bloating, farting, diarrhoea or constipation, and feeling sick or being sick.
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Listing off the cheeses in a TikTok video, Dr Rajan explained: “Parmesan, virtually lactose free. This is because the milk is curdled by adding enzymes like rennet, this combined with bacteria initiates a fermentation process which reduces the amount of lactose present.
“Pecorino, generally the drier, harder cheeses have the majority of the liquid part of the milk, the whey, removed. And whey contains the majority of lactose.
“As the whey is separated, the lactose content in the cheese reduces significantly, as opposed to the softer, moister cheeses like feta or mozzarella which have a higher lactose content.”
Dr Rajan also recommended stilton, which has lactic acid bacteria which break down and ferment lactose in lactic acid. This reduces the lactose content, as well as contributing to its flavour.
He said: “In addition, fermenting bacteria present in stilton and Swiss cheese produce anti-inflammatory short chain fatty acids like butyrate, which protect the gut lining and contribute to the smell of stinky, cheesy feet.”
Another cheese which could be suitable is mature cheddar. Due to its ageing process, the protein structure of an aged cheese is altered and can change the way the body reacts.
“Camembert. The presence of high amounts of fat in cheeses like camembert can slow down the absorption and digestion of any remnant lactose in the cheese,” the doctor explained. “This means it’s more likely to be better tolerated by individuals with lactose intolerance.”
