Adjusting your diet to eliminate lactose foods is difficult, even when faced with the effects of lactose intolerance. In addition, removing a whole food group, such as dairy, from your diet can also lead to nutrient and vitamin deficiencies. However, there are some dairy products such as certain cheeses that are lactose-free.
Yogurt Cheese
Check health and organic grocery stores for yogurt cheese. The "good bacteria" in yogurt assist with digesting lactose before you consume it. According to the National Institutes of Health, low-fat or reduced yogurt is tolerated better than low-fat milk sources by people with lactose malabsorption. Food manufacturers produce lactose-free yogurt cheeses by combining the reduced lactose in yogurt with processing and aging.
Hard Cheeses
Look for well-aged hard cheeses, frequently called "grating cheeses," like Monterey Jack, Cheddar and Swiss. As hard cheese ages, added enzymes and natural bacteria digest lactose agents until there is hardly any left. Many national brands produce lactose-free hard cheese versions. Nutrition labels should read "0 g of lactose" or "lactose-free." Avoid lactose-free cheeses processed from "raw milk." Unpasteurized milk can contain microorganisms, which can cause illnesses in humans, reports the FDA.
Non-Dairy Lactose-Free Cheeses
Search grocery stores for soy cheese, tofu cheese and other lactose-free soy products. Shop at online suppliers or organic food stores for rice and almond cheeses. These dairy substitute cheeses are completely lactose-free and are widely available in varieties that mimic Monterrey Jack, mozzarella, Cheddar and other flavors. Check an online or local bookstore to learn how to best cook non-dairy cheeses. Almond, rice and soy cheeses have different textures than dairy cheeses and thus do not cook or melt the same way, notes the National Institutes of Health.
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