Mozzarella is often considered a safe option for individuals with lactose intolerance, but the answer is not a simple yes or no. Lactose is the primary sugar in milk, and intolerance is a widespread digestive issue caused by a deficiency of the enzyme lactase. While fresh dairy products like milk contain high levels of lactose, the process of turning milk into mozzarella significantly reduces this sugar content. Mozzarella is generally well-tolerated, but the specific type of cheese and an individual’s sensitivity level ultimately determine the outcome.
Understanding Lactose and Intolerance
Lactose is a disaccharide, or milk sugar, composed of two smaller sugar molecules: glucose and galactose. To be absorbed by the body, this bond must be broken by the enzyme lactase, which is produced in the small intestine. Lactose intolerance occurs when the body produces insufficient amounts of lactase, leaving the lactose undigested.
When undigested lactose travels to the large intestine, resident bacteria ferment it, producing gas and short-chain fatty acids. This fermentation leads to uncomfortable symptoms such as bloating, gas, and abdominal pain.
For most cheeses, the longer a cheese is aged, the lower its lactose content will be. This is because the lactic acid bacteria used in cheesemaking consume the lactose and convert it into lactic acid during fermentation. Aged cheeses like Parmesan or Cheddar often contain negligible amounts of lactose, but mozzarella achieves a low-lactose status through a different mechanism.
Why Mozzarella is Naturally Low Lactose
Mozzarella is an exception to the rule that only aged cheeses are low in lactose, achieving its low sugar content through a unique mechanical process. The cheesemaking method, known as pasta filata or “spun paste,” is the primary reason for its low lactose level. This process involves heating and stretching the curd, which physically forces out a large amount of whey.
Whey is the liquid portion of milk that contains most of the original lactose, so its removal drastically reduces the final sugar concentration. The curd is submerged in hot water or whey, which softens the protein structure and allows it to be kneaded and stretched until it becomes smooth and elastic. This stretching step is highly effective at expelling the lactose-rich moisture.
Starter cultures used in production also begin converting lactose into lactic acid before the stretching occurs. This brief fermentation further reduces the sugar content. The combination of fermentation and the mechanical removal of whey means that most mozzarella contains less than 1 gram of lactose per ounce, making it a low-lactose food. This is significantly less than the approximately 12 grams of lactose found in a single cup of milk.
Comparing Mozzarella Types and Tolerance
The lactose content can vary slightly depending on the type of mozzarella.
Fresh vs. Low-Moisture Varieties
Fresh mozzarella, often sold as balls packed in brine or water, tends to have a slightly higher moisture content than other varieties. This higher moisture means it may retain a trace more lactose, typically between 1 and 3 grams per 100 grams of cheese.
Low-moisture mozzarella, the block or shredded variety commonly used for pizza, generally has the lowest lactose content. This type is dried further during processing, which concentrates the solids and reduces the remaining moisture and, consequently, the lactose. For those with higher sensitivity, the low-moisture version is often the safest choice.
Milk Source and Tolerance
Mozzarella can be made from either cow’s milk or water buffalo milk, the traditional Mozzarella di Bufala. While buffalo milk naturally contains a similar or slightly lower amount of lactose than cow’s milk, the final lactose level in the cheese is primarily determined by the pasta filata process, not the source of the milk.
Individuals with lactose intolerance can often enjoy mozzarella by starting with small portions to gauge their personal tolerance. If a person is highly sensitive, they can look for products explicitly labeled as “lactose-free,” which have had the enzyme lactase added to break down the remaining sugar.