Approximately 30 million Americans are lactose intolerant, reports Griffin Rodgers, director of the National Institute of Diabetes and Digestive and Kidney Diseases. People with this condition do not have enough lactase enzyme to break down the lactose sugar in milk, causing symptoms like cramps and diarrhea. If you are lactose intolerant, you don't have to give up cheeses because there are lactose-free options.
Regular Cheese
You might be able to tolerate some regular cheeses even if you are lactose intolerant because cheese has less lactose than milk. However, people with lactose intolerance are all affected differently, so some people are able to eat small amounts while others cannot tolerate any at all. You may want to limit the amount you eat as too much cheese might cause symptoms. Some people take lactase enzyme supplements to if they wish to eat dairy products without symptoms. Talk to your doctor about taking these supplements because the FDA has not yet determined whether they are effective.
Lactose-Free Cheese
You can find various "lactose-free" and "lactose-reduced" dairy products, including cheese, at grocery stores. The FDA does not control this type of label, but specifies that "lactose-free" should have no lactose in the product and "lactose-reduced" should have significantly reduced amounts of lactose. Be careful with the "lactose-reduced" varieties because you might not know how much lactose it actually contains.
Soy Cheese
Soy cheese might be a smart choice if you are lactose intolerant since it contains no lactose or dairy. You can find soy cheese to make any type of cheese dish, as numerous varieties of soy cheese are available on the market, including soy cream cheese, soy Parmesan, soy mozzarella and soy cheddar. Some soy cheese has the milk protein, casein, but none have lactose.
Imitation Cheese
Another option is imitation cheese, which is not made with dairy or soy but also does not have much of any nutritional value. One variety contains milk protein, water, corn syrup and an abundance of additives, including flavoring, coloring, preservatives and synthetic vitamins. Read the nutrition labels to see what is in each cheese product and make an educated choice.
References
- U.S. Food and Drug Administration; Problems Digesting Dairy Products?; Mar. 4, 2009
- Soyfoods Association of North America: Soy Dairy Free Products
- FoodFacts.com: Smart Beat Lactose Free Cheddar Flavored Fat Free Non-Dairy Imitation Cheese Slices (8 oz)
- National Institute of Diabetes and Digestive and Kidney Diseases; Are You Lactose Intolerant?; Dr. Griffin Rodgers; Sept. 30, 2010
- American Dietetic Association; Lactose Intolerance in African-Americans; Constance Brown-Riggs; Jul. 25, 2010
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