Can a Lactose Intolerant Person Eat Goat Cheese?
The answer is potentially yes, but it depends on the type of goat cheese and the individual’s tolerance level. While goat cheese contains lactose, many varieties, particularly aged ones, have significantly lower lactose content than cow’s milk cheeses.
Understanding Lactose Intolerance
Lactose intolerance is a common condition affecting millions worldwide. It occurs when the small intestine doesn’t produce enough of the enzyme lactase, which is needed to digest lactose, the sugar found in milk and dairy products. Undigested lactose travels to the colon, where it ferments and causes symptoms like bloating, gas, diarrhea, and abdominal pain. The severity of these symptoms varies greatly from person to person. Some individuals can tolerate small amounts of lactose, while others experience discomfort even with minimal consumption.
Lactose Levels in Goat Cheese vs. Cow Cheese
One key factor that determines whether someone with lactose intolerance can eat goat cheese is the lactose content. Generally, cheeses with a lower moisture content and a longer aging process have less lactose. During aging, bacteria consume lactose, reducing its concentration.
| Cheese Type | Lactose Content (g per 100g) |
|---|---|
| Cow’s Milk Cheddar | Trace |
| Cow’s Milk Brie | Trace |
| Cow’s Milk Mozzarella | 2.2 |
| Goat Cheese (Aged) | Trace |
| Goat Cheese (Fresh) | 0.7 – 1.4 |
| Cow’s Milk Yogurt | 3.4 – 4.7 |
| Cow’s Milk Milk | 4.7 |
As the table indicates, aged goat cheese often contains very little lactose, comparable to aged cheddar. Fresh goat cheese still contains lactose, but generally less than cow’s milk.
Why Goat Cheese Might Be Easier to Digest
Beyond just lactose levels, several factors contribute to the perceived better digestibility of goat cheese:
- Different Fat Structure: Goat milk contains smaller fat globules compared to cow’s milk. This may make it easier for the body to digest, even for those with general digestive sensitivities.
- Different Protein Structure: Goat milk contains a different type of casein protein (A2 casein) compared to most cow’s milk (which contains primarily A1 casein). Some individuals find A2 casein easier to digest, potentially reducing inflammation in the gut. Although more research is needed to confirm this conclusively, anecdotal evidence is strong.
- Perception and Mindset: Sometimes, the belief that a food is better for you can influence how your body processes it. This is known as the placebo effect.
Choosing the Right Goat Cheese
If you’re lactose intolerant and want to try goat cheese, consider these tips:
- Opt for Aged Varieties: Look for goat cheeses that have been aged for several months, such as aged goat cheddar or gouda. The longer aging process reduces lactose levels.
- Read Labels Carefully: Check the nutrition information for lactose content. While it’s not always explicitly listed, comparing the total carbohydrate content can offer a clue.
- Start Small: Begin with a small portion to assess your tolerance.
- Pair with Other Foods: Consuming goat cheese with other foods, especially those high in fiber, can slow down digestion and reduce the likelihood of symptoms.
- Consult a Doctor or Dietitian: If you’re unsure about trying goat cheese, talk to your doctor or a registered dietitian for personalized advice.
Common Mistakes
- Assuming All Goat Cheese is Low in Lactose: Fresh goat cheese can still contain a significant amount of lactose.
- Ignoring Serving Sizes: Even low-lactose cheeses can cause problems if consumed in large quantities.
- Not Reading Labels: Don’t rely solely on assumptions; check the nutrition information.
- Confusing Goat Cheese with Lactose-Free Products: Goat cheese is not inherently lactose-free unless specifically processed to remove lactose.
- Assuming a Negative Reaction is Definitely Lactose Intolerance: It’s important to rule out other potential food sensitivities or digestive issues.
Frequently Asked Questions (FAQs) About Goat Cheese and Lactose Intolerance
Can I be slightly lactose intolerant and still eat goat cheese?
Yes, many individuals with mild lactose intolerance can tolerate certain types of goat cheese, especially aged varieties, in small quantities. It’s a matter of experimenting to determine your personal tolerance level.
How much lactose is considered “low” in cheese?
There’s no official “low lactose” standard for cheese, but generally, cheeses with less than 0.5 grams of lactose per serving are considered low. Aged cheeses often fall into this category.
Does goat yogurt have the same lactose content as goat cheese?
Goat yogurt generally has a higher lactose content than aged goat cheese because it is not aged as long and often has added milk solids. However, fermented goat milk yogurt may be better tolerated than unfermented varieties.
Is there lactose-free goat cheese available?
Yes, some manufacturers produce lactose-free goat cheese. These products undergo a process to remove or break down the lactose.
Will cooking goat cheese affect the lactose content?
No, cooking does not significantly reduce the lactose content of goat cheese.
What are some symptoms of lactose intolerance after eating goat cheese?
Symptoms can include bloating, gas, abdominal cramps, diarrhea, and nausea. The severity of symptoms varies depending on the amount of lactose consumed and your individual tolerance.
Are there any specific brands of goat cheese that are known to be lower in lactose?
It’s difficult to recommend specific brands, as lactose content can vary even within the same brand. Always check the nutrition label. Aged goat cheeses, regardless of brand, are generally lower in lactose.
Is goat butter also low in lactose?
Yes, goat butter typically contains very little lactose, similar to cow butter, because the lactose is largely removed during the churning process.
Can I take a lactase enzyme pill before eating goat cheese?
Yes, taking a lactase enzyme supplement before consuming goat cheese can help your body digest the lactose and reduce the likelihood of symptoms.
Is it possible to develop a goat milk allergy instead of lactose intolerance?
Yes, allergy to goat milk proteins is possible. This is distinct from lactose intolerance, which is a reaction to the sugar lactose. Goat milk allergy can cause skin rashes, hives, vomiting, and respiratory problems.
If I’m allergic to cow’s milk, does that mean I’m allergic to goat milk too?
While not guaranteed, there’s a high chance of cross-reactivity. The proteins in cow’s milk and goat milk are similar enough that many people allergic to cow’s milk also react to goat milk. Always consult an allergist.
Where can I find accurate information on the lactose content of specific goat cheese brands?
The most reliable source is the product’s nutrition label. You can also contact the manufacturer directly for more detailed information.