Lactose intolerance is a common digestive condition where the body produces insufficient amounts of the enzyme lactase, which is necessary to break down the milk sugar lactose. When unabsorbed lactose reaches the large intestine, it can cause uncomfortable symptoms such as bloating, gas, and diarrhea. Despite being a dairy product, mozzarella cheese is generally well-tolerated because its manufacturing process significantly reduces its lactose content. Cheesemaking naturally transforms milk into a product that contains only trace amounts of the sugar.
The Lactose Content of Mozzarella
Mozzarella is low in lactose compared to fluid milk, which typically contains around 12 grams per one-cup serving. Most individuals with lactose intolerance can comfortably consume up to 12 grams of lactose in a single sitting without experiencing severe symptoms. The lactose content in a standard one-ounce serving of mozzarella is dramatically lower, often ranging from approximately 0.1 to 0.6 grams.
This difference makes mozzarella a suitable option for many who avoid traditional dairy products. Even fresh mozzarella, which contains slightly more moisture, falls well below the threshold that triggers symptoms for the vast majority of people.
How Cheese Production Reduces Lactose
The low lactose level in mozzarella is a direct result of the cheesemaking process, which involves two primary mechanisms for removal and conversion. The initial step is the separation of curds from whey, the watery component of milk. Since lactose is a water-soluble sugar, the majority of the original lactose remains dissolved in the whey, which is then drained off.
Any remaining lactose trapped within the solid curds is broken down by the starter cultures, which are beneficial bacteria added to the milk. These bacteria consume the lactose and convert it into lactic acid during the fermentation process. This conversion further reduces the lactose content, and the resulting lactic acid contributes to the cheese’s flavor and texture. This two-part process ensures that the final mozzarella product is extremely low in lactose.
Variations Between Fresh and Low-Moisture Mozzarella
Mozzarella comes in two main forms that differ slightly in their lactose content due to variations in processing. Fresh mozzarella, often sold as soft balls packed in liquid or brine, retains more moisture than the shredded block varieties. Because of this higher moisture content, fresh mozzarella can contain a slightly higher amount of residual lactose, sometimes reaching 2 to 3 grams per 100 grams of cheese.
Low-moisture mozzarella, the block cheese commonly used for pizza and shredding, undergoes a longer drying and aging process. This additional time allows for more moisture to be removed and provides the starter bacteria more opportunity to consume any remaining lactose. Consequently, low-moisture mozzarella typically contains the lowest levels of lactose, often placing it in a category of cheese that is virtually lactose-free. The low-moisture version is often the safest choice for those with a heightened sensitivity.
Managing Individual Tolerance and Serving Size
Tolerance for lactose is highly individual, meaning a safe amount for one person may cause discomfort for another. It is best to begin consumption with a small, measured portion, such as a one-ounce serving, to assess the body’s reaction. Pairing the cheese with other foods, like vegetables or bread, can also help slow the digestive process.
Consuming dairy products as part of a larger meal can dilute the concentration of lactose reaching the small intestine, mitigating potential symptoms. If digestive discomfort occurs after eating mozzarella, the reaction might not solely be from lactose. Symptoms can sometimes be attributed to the fat content of the cheese or, in rare cases, a separate sensitivity to milk proteins.