I’m lactose intolerant. Can I still eat cheese?

If you've been told you have lactose intolerance, don't worry! You don't have to give up all dairy foods. Instead, you can adjust how much lactose you consume based on what you can handle.

Let's keep it simple:

• Cheese - hard and mature cheeses, like cheddar and parmesan, are good options because they have very little lactose. It’s removed during the cheese-making process.  
• Milk - according to the Australian Dietary Guidelines, you may be able to handle up to 250ml of milk (that's about 1 cup) if you spread it out throughout the day and have it with other foods. Consuming dairy with meals and spreading intake throughout the day can also build tolerance.¹ Lactose-free milk offers similar nutritional benefits to regular milk without the lactose content. Research shows gradually increasing milk intake over three weeks can help build tolerance.²
• Yoghurt - Yoghurt contains beneficial bacteria that break down lactose. Lactose-free options are also widely available.
• If you’d like to learn more about the different lactose content of dairy products, see the You Ask, We Answer, What is the lactose content of different dairy products? 

It's essential to seek professional advice before eliminating dairy, as symptoms may stem from other causes like medications, stress, eating habits and other intolerances. An Accredited Practising Dietitian (APD) can provide guidance tailored to your specific needs. Remember, dairy foods are part of the recommended five food groups and offer important nutrients and health benefits. 

So, don't worry about cutting out all dairy. Just find the right balance that works for you and enjoy the benefits that dairy can provide!  

References 

1. National Health and Medical Research Council. Australian Dietary Guidelines Canberra: Commonwealth of Australia; 2013.
2. O'Connor, L. E., Eaton, T. K., & Savaiano, D. A. (2015). Improving Milk Intake in Milk-Averse Lactose Digesters and Maldigesters. Journal of nutrition education and behavior, 47(4), 325–30.e1. https://doi.org/10.1016/j.jneb.2015.02.006