How to decrease lactose and still enjoy dairy


How to decrease lactose and still enjoy dairy

Do you love cheese, but your body doesn’t love the lactose?  Have you been told perhaps you should cut out dairy (lactose) but you aren’t quite ready to?  Have you wondered wow to decrease lactose and still enjoy dairy?

My husband is kind of in the same boat.  So let’s discuss how to decrease lactose and still enjoy dairy. Is there a magic solution?  Well, no. But there is a great substitution that you might find even more enjoyable.

THE ANSWER: Goat cheese

If you’ve never had goat cheese, you are in for a nice surprise. 

I’ll be honest and say that when I was younger, the thought of goat milk and goat cheese as appalling.  I don’t know why. 

I grew up in a farming community and I had family members that raised dairy cows.  So why would the thought of milk and cheese from goat gross me out?  I don’t know, I’m weird I guess.

When I got pregnant with my first child, I could no longer drink milk.  It finally occurred to me that I was essentially drinking the “breast milk” of another species and I have not had a glass since.  No judgments because, well, I still love cheese and that is made from the same base product!  

Over the years, I’ve come to enjoy all kinds of cheese.  If it wasn’t for wine, though, I made not have opened up my cheese palate! 

I was visiting wine country in Napa, CA and went to my FAVORITE winery (V. Sattui) who has the most amazing cheese selection.  I

know it sounds strange that a winery has good cheese (or maybe not?) but people stop there for good wine and for some snacks to fill their tummy up for more wine tasting. 

That day was when I realized just how amazing cheese actually can taste!  

Fast forward many years and I’m married to a man who is lactose tolerant and loves cheese.  He loves it so much he eats it all time time. 

I’ve told him for years he should stop, but it wasn’t until a doctor told him recently that he is finally taking it to heart!  I am a huge keto baker and I cook with lots of cheeses.  You can check out my recipes at  I can’t give up the cheeses in baking just yet, but we have moved away from using cheese in cooking.  We replaced it with, you guessed it, goat cheese!


The Taste

There are many kinds of goat cheese, just like there are normal cheese.  The kind I am talking about is either your traditional soft goat cheese or the crumbled goat cheese. Nothing fancy. 

I would almost equate it to tasting someone like cream cheese.  It tastes tangy, but not moldy like some regular cheeses.  

There is no bad aftertaste and it is just, well, pleasant!


Goat Cheese Benefits

There are many reasons why goat cheese is a better option, but let me just focus on 2 of them.

  1. Goat cheese has more vitamins and minerals than cheese made from cows.  Yep – you heard that right!  Did you know that goats milk has more calcium in it than cow’s milk?  It is also a rich source of Vitamin A, Vitamin B, phosphorous and magnesium.  Just to name a few.
  2. Goat cheese has less lactose.  YES!  Goat cheese is naturally lower in lactose which means those with lactose intolerance may be able to tolerate it better.  Truth be told, we are not meant to process lactose after the age of weaning.  Lactose intolerance isn’t a defect, it is a design.  Some of us have adapted to be able to process it and some of us haven’t.


Goat Cheese Recipes

Goat Cheese Cucumber Bites

goat cheese cucumber bites

Goat Cheese and Cashew Pesto

Goat Cheese Pesto

Crustless Breakfast Keto Quiche