Eliminating your favorite dairy foods completely from your diet is difficult, even when you suffer the ill effects of lactose intolerance. Removing an entire food group from daily meals can also lead to vitamin and nutrient deficiencies that are detrimental to good health. The good news is that some dairy products, including cheeses, are available lactose-free.
Hard Cheeses
Look for well-aged hard cheeses, also known as "grating cheeses," like Cheddar, Swiss and Monterey Jack. As a cheese ages, the natural bacteria and added enzymes digest the lactose until there is little to none left. Many manufacturers, including national brands, make completely lactose-free versions of hard cheeses. Check the cheese labels for the statements "lactose-free" or "0g of lactose."
Watch out for lactose-free cheeses made from "raw milk." The FDA warns that unpasteurized milk can contain microorganisms that "can cause very serious, and sometimes even fatal, disease conditions in humans."
Yogurt Cheese
Check organic and health food stores for yogurt cheese. Like hard cheeses, the bacteria in yogurt helps digest some of the lactose before you eat it. The National Institutes of Health notes that "low-fat plain yogurt is generally much better tolerated than low-fat milk by individuals with lactose malabsorption." Manufacturers use the reduced lactose in yogurt, together with aging and processing, to produce lactose-free yogurt cheeses.
Non-Dairy Lactose-Free Cheeses
Search your local grocery store for lactose-free soy products, including soy cheese and tofu cheese. Shop at organic food stores or online suppliers for almond and rice cheeses. These dairy substitute cheeses are lactose-free and are available in varieties that mimic Cheddar, mozzarella, Monterey Jack and other flavors.
Check a local or online bookstore for vegan recipe books to help you learn how to cook with non-dairy cheeses. Soy, almond and rice cheeses have a different consistency than dairy cheeses, and may not melt or cook the same way.
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