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What is actually a lactose intolerance?
Milk sugar is found in almost all dairy products and is normally split into two individual sugars in the small intestine by an enzyme called lactase. This enzyme is responsible for splitting lactose into galactose and glucose, thus making it usable by the body. In people with lactose intolerance, this enzyme is missing or insufficiently present. As a result, the lactose cannot be broken down and thus cannot be absorbed into the blood. The lactose therefore continues to enter the large intestine, where it is processed by bacteria. This is how the typical symptoms of lactose intolerance arise, such as stomach pain, flatulence, diarrhea and cramps.
In Germany, about 15-20 percent of the population suffers from lactose intolerance, which is very low compared to the global average of about 75 percent. In Africa, 80-90 percent of the population is lactose intolerant, and in Asia, 80-100 percent, because people there eat a lot of calcium-containing leafy vegetables and soybeans and are therefore not dependent on the calcium in milk.
When thinking about lactose intolerance, most people assume that no dairy products should be consumed at all. But this is not true! Because many types of cheese have no lactose and can therefore be eaten without concern.
In the following, you will find out which types of cheese are unproblematic and which you should rather avoid.
Aged cheese: naturally lactose-free
Many people believe that lactose intolerance means the absolute renunciation of all dairy products. Fortunately, this is not the case! Because the longer dairy products are matured, the less lactose remains in the respective product.
Aged cheese (hard, semi-hard and soft cheese) no longer contains lactose. And this is by nature. This is because most of the lactose is in the liquid portion of the dairy products, which is removed with the whey during cheese production. Within the first 24 hours of cheese ripening, the bacteria used consume the remaining lactose. Matured cheese is therefore lactose-free and well tolerated.
Cheese dishes in which extra-hard, hard and semi-hard cheeses are used can be enjoyed without hesitation! For example, fondue, raclette, cordon bleu or cheesecake.
Due to the short ripening period of two to six weeks, soft cheeses contain only certain residual amounts of lactose and thus still contain traces of lactose, but this counts as lactose-free, because cheese with less than 0.1g per 100g is considered lactose-free.
The trick of the food industry
Many products have a "lactose-free cheese" label, even though most of these cheeses do not naturally contain lactose at all. Manufacturers do this intentionally to mislead customers. This is because shoppers now become unsure about reaching for the "conventional" cheeses, since there is no "lactose-free" labeling here. They prefer to buy the products that have such a label, even though it would not be necessary.
A little tip: If a cheese contains 0.0g of carbohydrates, this cheese is lactose-free, since the (milk) sugar belongs to the group of carbohydrates.
Exception: With grated cheese, starch is often added, then the cheese can be lactose-free, but still has a carbohydrate value of over 0.0g. Here you must pay attention to the subcategory "of which sugar": if this is less than 0.1g, the cheese is lactose-free.
List of lactose-free and lactose-containing foods:
The cheeses marked with ✅ are suitable for a lactose-free diet
The cheeses marked with ❌ are unsuitable for a lactose-free diet.
Cheese type:
Cream cheese ❌
Cottage cheese ❌
Cottage cheese ❌
Layer cheese ❌
Whey cheese ❌
Cream cheese ❌
Processed cheese ❌
Mozzarella ❌
Roquefort cheese ✅
Ricotta cheese ✅
Hard, sheep and goat cheese, matured for more than 6 months ✅
Raclette cheese ✅
Parmesan ✅
Edam ✅
Gouda ✅
Emmental ✅
Tilsit ✅
Butter cheese ✅
Precious mushroom cheese ✅
Havarti cheese ✅
Jerome ✅
Brie ✅
Camembert ✅
Limburger cheese ✅
Munster cheese ✅
Romandour ✅
Bavaria Blu ✅
Bel Paese ✅
Feta ✅
Even if you are lactose intolerant but still want to enjoy cheese that is not lactose-free, you can do so with the help of lactase tablets .
References:
https://www.nahrungsmittel-intoleranz.com/
https://lactose-intolerant.de/
https://www.foodlux.de/
https://www.kaese-schuster.de/
https://www.mitohnekochen.com/lactose/
https://www.swissmilk.ch/de/ernaehrung/
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Note: The information on this page has been carefully researched, but we do not guarantee its completeness or accuracy. If you have any health problems, please consult your doctor.
*The links on this website are so-called affiliate links. If you click on such an affiliate link and make a purchase through this link, we will receive a commission from the respective online store or provider. The price does not change for you. As an Amazon partner we earn on qualified sales.
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Histaminikus - low-histamine, gluten-free and FODMAP-conscious organic products of the highest quality
Thomas and Michaela are researchers, visionaries, discoverers, encouragers, health consultants and founders of Histaminikus. Their Histaminikus products are developed and lovingly produced according to their own recipes especially for people with intolerances. Their mission, together with their fantastic team, is to develop delicious foods according to their own recipes that are not only low in histamine and gluten-free, but also taste really delicious.
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Fructose intolerance - symptoms, diagnosis & treatment
Fructose intolerance is a rare genetic disorder that affects the way the body processes fructose, a type of sugar found in many foods and beverages. The disorder is caused by a deficiency of the enzyme aldolase B, which is needed to break down fructose in the liver. Symptoms of fructose intolerance include abdominal pain, bloating, diarrhea and nausea. Treatment for fructose intolerance includes a strict low-fructose diet and, in some cases, vitamin and mineral supplements and medication.
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Painkillers for histamine intolerance
Many people with histamine intolerance are initially unaware that many painkillers are also unsuitable. This is because most painkillers contain so-called histamine liberators. These are substances that release the body's own histamine in mast cells. DAO blockers can also be a problem. DAO is the main degradation pathway in the intestine. Certain substances can inhibit DAO enzyme activity by their presence in the body. As you can see, the question "Which painkillers for histamine intolerance?" is not so easy to answer. On the one hand, it is necessary to check whether the active ingredient is tolerated. On the other hand, it is also necessary to check which excipients are contained in the medication.
