Why Aged Cheese Won’t Betray Your Lactose Intolerance

For anyone who’s ever had to navigate the tricky world of lactose intolerance, the struggle is real. Scanning ingredient lists, interrogating restaurant menus, and resigning yourself to a dairy-free life can feel like a never-ending challenge. And when it comes to cheese—arguably one of the greatest food joys on earth—it’s often assumed to be strictly off-limits.

But here’s the plot twist: real cheese (not plant-based alternatives) can actually be lactose-free. That means your favorite aged cheddar, parmesan, and even gouda might just be back on the table.

How Does This Dairy Magic Work?

First, a quick dairy science refresher: Lactose, the natural sugar in milk, lives mostly in the whey. If you remember the nursery rhyme about Little Miss Muffet and her curds and whey, just know that the whey is where lactose likes to hang out. But when cheese is made, the whey is drained off, leaving behind the curds—where the real magic happens.

And here’s the key: As cheese ages, it naturally loses moisture—and along with it, most of its remaining lactose. The longer the aging process, the more time lactose has to break down and disappear. That’s why hard, aged cheeses like cheddar, gouda, and Parmigiano-Reggiano typically have little to no lactose left by the time they hit your plate.

How to Spot Lactose-Free Cheese

Want to know if a cheese is safe for the lactose-sensitive crowd? Here are two simple ways to check:

Read the Nutrition Label – If the sugar content says zero grams, that means there’s no measurable lactose left. For example, Cabot Creamery clearly states that many of its cheddar varieties—including sharp, extra-sharp, and even mild cheddar—are completely lactose-free.

Look for Hard, Aged Cheeses – Italian classics like Parmigiano-Reggiano and Romano, which age for over a year, are naturally low in lactose. If it crumbles and has a sharp, dry texture, there’s a good chance it’s safe to enjoy.

Now, full transparency: Even cheeses labeled as "zero sugar" may contain trace amounts of lactose (under 0.5 grams per serving per U.S. labeling rules). But compared to the 13 grams of lactose in a single cup of milk, that’s practically nothing.

So, next time someone tells you cheese is off-limits for the lactose-intolerant, go ahead and share the good news. Cheese lovers, rejoice—you don’t have to say goodbye to the good stuff after all!