People with lactose intolerance can usually eat hard, aged cheeses without discomfort.

Lactose intolerance affects approximately 65% of the global human population, occurring when the small intestine produces insufficient levels of the enzyme lactase. However, the fermentation process used in cheesemaking naturally reduces lactose content. When cheesemakers add starter cultures like Lactobacillus, these bacteria consume the milk sugar and convert it into lactic acid.The physical separation of curds and whey also plays a vital role. Since lactose is water-soluble, most of it stays in the liquid whey which is drained away, leaving the solid curds with significantly lower sugar levels. According to the Academy of Nutrition and Dietetics, cheeses aged for at least six months typically contain less than 0.1 grams of lactose per serving.Specific varieties such as Parmigiano-Reggiano, Gruyère, and extra-sharp Cheddar are particularly low in lactose because they undergo long maturation periods. During these months or years of aging, any residual lactose is further broken down by enzymes. This results in a final product that falls below the threshold of 12 grams of lactose, which is the amount many clinical studies suggest most lactose-intolerant individuals can tolerate in a single sitting.Food scientists at institutions like the University of Wisconsin-Madison emphasize that the harder the cheese, the lower the lactose. While soft cheeses like ricotta or cottage cheese retain high moisture and sugar levels, the low moisture content of aged varieties makes them a safe calcium source. Always look for labels indicating '0g sugar' on the nutrition facts panel to confirm a cheese is virtually lactose-free.