Lactose intolerance is a condition that occurs when your body fails to produce enough of a specific enzyme known as lactase to completely break down lactose, a sugar found in dairy products. The Ohio State University Medical Center reports that 30 to 50 million people have this common disorder. Symptoms of lactose intolerance may include abdominal pain and/or bloating, diarrhea, flatulence and nausea. To prevent the discomfort caused by lactose intolerance your doctor may suggest avoiding milk and other dairy products, but the U.S. Dairy Export Council confirms that the low lactose content of cheese makes it a suitable source of nutrients for many lactose intolerant individuals.
Lactose Intolerance
Lactose is the sugar molecule, or carbohydrate, found in milk produced by mammals. Because lactose consists of two simple sugars, glucose and galactose, bound together, your body needs to break it down to absorb it and use it for energy. The cells lining the small intestines produce lactase to break down lactose. Your body produces large amounts of lactase at birth but by the age of 2 years production begins to decline, leading to the onset of primary lactose intolerance in adults, describes the National Digestive Diseases Information Clearinghouse. Although there is no cure for lactose intolerance, following a low-lactose diet can decrease the incidence of symptoms such as gas, bloating, abdominal pain and diarrhea.
Lactose in Cheese
Cheese is produced from a variety of milks, such as cow's milk, goat's milk or sheep's milk, all of which contain lactose. The process of making cheese involves adding a coagulant to induce the formation of curds. The curd contains the protein, fat and nutrients from the milk, but the lactose remains in the liquid that remains after the curds are formed, a product known as whey. The amount of lactose in cheese therefore depends upon how much of the whey is removed during cheesemaking. Blue cheese contains 2 g of lactose per 1 oz serving. American cheese and Swiss cheese contain 1 g of lactose in the same serving size. The harder the cheese and the longer it ages, the less lactose it contains. For example, sharp Cheddar contains no lactose.
Tolerated Levels of Lactose
The degree of each person's lactose intolerance varies, so you may not have to cut out all lactose to avoid symptoms. Approximately 80 to 90 percent of people diagnosed with lactose intolerance can tolerate 250 mL of milk at a time, according to Lactose.com. Following a low-lactose diet, which limits the lactose intake to less than 10 g, allows you to eat cheese, according to the University of Virginia Health System.
Managing Lactose Intolerance
Living with lactose intolerance involves careful monitoring of your lactose intake. Because milk is a nutrient-dense food and may people's main source of calcium, you will need to get the benefits of dairy products without triggering the symptoms of lactose intolerance. Enjoy some low-fat hard cheese. Eating the cheese with a meal may also helps to reduce the incidence of lactose intolerant symptoms. If you are not getting enough calcium from your diet, talk to your doctor about choosing a calcium supplement.
References
- Ohio State University Medical Center: Lactose Intolerance
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- MayoClinic.com: Lactose Intolerance
- U.S. Dairy Export Council: Nutritional Information of Cheese
- Lactose.com: Physiological Properties of Lactose
- University of Virginia Health System: Lactose Content of Common Foods
