Lactose intolerance is a common digestive issue where the body cannot fully break down lactose, the sugar found in milk. This inability is caused by a deficiency in the enzyme lactase, which is necessary to split lactose into easily absorbed simple sugars. For people who experience uncomfortable symptoms like bloating and gas after consuming dairy, finding suitable alternatives is a daily concern. Feta cheese, a popular brined curd cheese, is often considered a dairy option for those with this intolerance, leading to questions about its actual lactose content and digestibility.
The Lactose Content of Feta
Feta is generally regarded as a low-lactose cheese, making it a viable option for many who are lactose intolerant. The amount of lactose in feta typically ranges from 0.5 to 1.5 grams per 100-gram serving, which is substantially lower than the lactose found in a typical glass of milk. For comparison, a standard one-cup serving of cow’s milk contains around 12 grams of lactose.
The low concentration of lactose in feta often falls well below the threshold that triggers symptoms for most individuals. Many affected people can comfortably consume up to 10 grams of lactose in a single sitting without significant discomfort. This minimal lactose content is a direct result of the unique method used to produce this cheese.
How the Cheese Making Process Reduces Lactose
The significant reduction of lactose in feta cheese is a direct consequence of the traditional cheese-making process. This process involves two major mechanisms that work together to remove most of the milk sugar.
The first step involves adding bacterial starter cultures to the milk. These bacteria initiate a fermentation process where they consume the lactose, metabolizing it and converting it into lactic acid. This conversion not only gives feta its characteristic tangy flavor but also drastically lowers the overall sugar content.
The second mechanism for lactose removal is the physical separation of curds and whey. Lactose is a water-soluble sugar, meaning it is largely concentrated in the whey, the liquid byproduct of cheesemaking. When the solid curds are separated from the liquid whey and drained, the majority of the original lactose is physically removed from the final product. The combination of bacterial consumption and whey drainage leaves only trace amounts of the milk sugar remaining.
Practical Tolerance and Milk Source Considerations
While traditional feta is made with sheep’s milk or a mixture of sheep and goat’s milk, the type of milk used does not significantly alter the final low-lactose status of the cheese. Sheep and goat milk contain similar amounts of lactose as cow’s milk. Therefore, the low lactose content in feta is primarily due to the production process, not the initial milk source.
Choosing feta made from goat or sheep milk often benefits those with a cow’s milk allergy, which is a reaction to milk proteins like casein. The different protein structures in goat and sheep milk can sometimes be easier for the body to digest, but this is a separate issue from the inability to process lactose sugar.
Individual tolerance levels to lactose vary widely, and this remains the most important consideration when consuming feta. While most people can handle the small amount in feta, those with severe sensitivities should exercise caution. A practical approach is to start with a small portion to gauge personal reaction. Consuming feta alongside other foods can sometimes slow down digestion and further aid in tolerance.