Gouda is one of the most popular cheeses around the world. This classic Dutch cheese features in a range of dishes from sandwiches to cheese boards. But for those who are lactose intolerant, a key question arises: is Gouda lactose-free? The answer may surprise you.
SEE ALSO: Which types of cheeses are lactose free and what that means for lactose intolerants? →
Understanding lactose and lactose intolerance
Before diving into whether Gouda is lactose-free, it’s essential to understand what lactose is. Lactose is a sugar found in milk and other dairy products. To digest lactose, the body produces an enzyme called lactase.
However, people who are lactose intolerant don’t produce enough lactase. This leads to digestive discomfort, including bloating, gas, and diarrhoea, when they consume foods containing lactose.
What does “Lactose-Free” mean?
To be classified as lactose-free, a food must contain less than 1 milligram of lactose per 100 grams. Many aged cheeses naturally contain lower levels of lactose due to the fermentation process that occurs during their production. This ageing process allows bacteria to break down lactose, reducing its concentration in the final product.
The Gouda cheesemaking process
Gouda, like many cheeses, undergoes a unique ageing process that significantly impacts its lactose content. The basic steps of cheese production involve curdling milk, separating the curds from the whey, and then pressing the curds into moulds. The liquid whey, which contains most of the milk’s lactose, is drained off during this process.
As the cheese ages, bacteria break down the remaining lactose in the curds. The longer the cheese is aged, the less lactose it contains. In contrast, fresh cheeses like Ricotta and Mozzarella tend to have higher lactose levels.
How much lactose is in Gouda?
The lactose content in Gouda depends on how long it’s been aged. Younger Gouda, aged for only a few weeks to a couple of months, might still contain some lactose. However, even at this stage, Gouda is considered a relatively low-lactose cheese.
Aged Gouda, which is typically matured for 6 months or longer, contains very little lactose—often less than 1 milligram per 100 grams. This meets the criteria for being considered lactose-free. The exact lactose content may vary slightly based on the specific Gouda brand and how long it’s been aged. But the general rule is that the longer the ageing process, the less lactose the cheese will contain.
Is Gouda a good choice for the lactose intolerant?
For those with lactose intolerance, aged Gouda is generally a safe option. Since laboratory tests show no detectable lactose, Gouda is a great choice for people who want to enjoy the taste and texture of cheese without the digestive discomfort that comes from consuming lactose.
That said, everyone’s level of lactose intolerance varies. Some people with severe intolerance might still be sensitive to even trace amounts of lactose. Hence, it’s essential to listen to your body. Having said that, for the vast majority of lactose-intolerant cheese lovers, aged Gouda should not cause any symptoms.
Lactose content in other aged cheeses
Gouda isn’t the only aged cheese that contains little to no lactose. Many hard and aged cheeses, including Cheddar, Parmesan and Gruyère, undergo a similar fermentation process that reduces their lactose content to negligible levels. Cheddar, for example, when aged for more than 6 months, contains very little lactose, often less than 0.1 grams per 100 grams. Parmesan, aged for 12 to 24 months, has even lower levels of lactose, often qualifying as lactose-free.
How to enjoy Gouda if you’re lactose intolerant
If you’re lactose intolerant, aged Gouda offers a fantastic way to enjoy cheese without the unpleasant side effects. Here are a few ways you can incorporate Gouda into your diet:
- Cheese Boards: Pair aged Gouda with fresh fruits, nuts and crackers for a delicious and elegant cheese board.
- Sandwiches: Add sliced Gouda to your favourite sandwich for a rich, creamy flavour.
- Melted: Aged Gouda melts beautifully, making it a great addition to grilled cheese sandwiches, burgers or macaroni and cheese.
- Snacks: A slice of Gouda on its own makes a satisfying snack.
Conclusion
In summary, aged Gouda is indeed lactose-free, containing less than 1 milligram of lactose per 100 grams. Thanks to its fermentation process and ageing, most of the lactose is broken down, making it a safe and enjoyable option for those with lactose intolerance.
Whether you’re adding it to a cheese board or melting it into a sandwich, aged Gouda allows you to indulge in the flavours and textures of cheese without worrying about lactose-related digestive issues.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Lactose levels in mentioned cheeses
¹ Lactose residual content in PDO cheeses
² Detection of lactose in products with low lactose content
³ The analysis of lactose in milk and cheese products by HPLC
⁴ Food Standards ANZ Food Composition Database
⁶ Lactose & Galactose content of cheese
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
