Imagine having a chewy piece of pizza, then feeling your stomach churn hours later. If you’re lactose intolerant, this situation may sound all too familiar. The good news? You don’t have to give up cheese altogether at least, not yet. There’s a way to indulge without wrecking havoc on your gut, experts say.
Lactose intolerance is the result of a deficiency of lactase, the enzyme that breaks down lactose, the sugar found in dairy, explained Dr. Niket Sonpal, a board-certified gastroenterologist. But as we grow older, lactase levels can decline naturally, causing digestive upset after dairy consumption. Symptoms such as bloating, gas, and cramps can surface hours or even days after eating foods high in lactose.
Here’s the kicker: Not all cheeses are created equal. And aged cheeses such as sharp cheddar or parmesan have lower lactose content because of the fermentation process, says Dr. Sarah Robbins, founder of Well Sunday. “The more aged [the cheeses are], the more lactose gets worked through,” she says. That means even cheese lovers can enjoy small amounts of their favorites.
But what are the long-term effects of eating dairy when your gut says no? Dr. Robbins reassures that the discomfort is temporary for most people. “Once that sugar has been processed, digested, and passed out the other end, it really doesn’t have downsides,” she says. But chronic diarrhea from excess dairy intake could zap nutrients, especially calcium and vitamin D, she warns.
But for those with underlying conditions, such as inflammatory bowel disease (IBD), the risks are greater. Secondary lactose intolerance affecting the intestinal lining may need stricter dietary advice. NHS advises seeing a healthcare provider, to rule out other conditions such as IBS or milk protein intolerance, because the symptoms can overlap.
So, how do you enjoy cheese without the hangover? First, try low-lactose foods. And if you have a sensitive stomach, try softer varieties like muenster, gouda and feta, according to Real Simple. Feta, for example, has just 0.5% to 1.5% lactose, and is rich in important nutrients such as phosphorus and selenium.
Another strategy is to take lactase enzyme supplements, which Dr. Robbins advises for special occasions. “Take it ahead of time and use it intermittently for special occasions,” she advises. Brands such as Lactaid offer products that may help reduce symptoms, but may not get rid of them completely.
If you’re not a big fan of supplements, look into lactose-free dairy or alternatives, like almond or oat milk. And load up on calcium-rich, non-dairy foods like spinach, broccoli and salmon to keep your bones strong. Harvard Health notes these as great replacements to conventional dairy.
Now it’s important to realize that Fat intolerance is commonly mistaken for lactose intolerance. “Some people are actually very poorly intolerant to fat and rich meals, so it’s not lactose bothering them but high-fat versus low-fat dairy products.” Dr. Robbins explains. A food diary can help in spotting triggers and enhancing your diet.
For anyone still unsure of their intolerance level, Dr. Sonpal has a straightforward personal test: “Go dairy-free for three days and then spend one day eating only dairy while relaxing at home. If you’re in pain and have to run to the bathroom, you likely have an intolerance.”
The bottom line? There’s no need to ban cheesing. Adapted to learning your tolerance level, selecting the right kinds of cheese, and implementing some simple strategies, you can continue to enjoy the dairy foods you dream about without compromising your health. After all, life’s too short to not put cheese on your pasta.
