Lactose.help logo
European Dairy Tour - Global Summary 🇪🇺 - Blog post hero

European Dairy Tour - Global Summary 🇪🇺

February 2, 2026
10 min read
0 views
10 min read
0 views
•February 2, 2026

Welcome to this new series of articles where I take you across Europe to explore the dairy products, lactose-free options, and vegan alternatives available. As someone with lactose intolerance and co-founder of the lactose.help app, I decided to travel across the continent, app in hand, to give you a concrete overview of what to expect if you're travelling with an intolerance.

And there you have it, this European tour comes to an end!

The tour in numbers

StatisticValue
Distance by train5,500 km
Number of steps160,000 (137 km on foot)
Countries visited9
Duration12 days
Trains taken20 (none missed!)
Mobile data used40 GB
PhotosSeveral GB

Quick reminder on the method

For those just joining us, lactose.help classifies products according to their maximum lactose risk, from A (very low risk, safe consumption) to E (high risk, avoid). You can check out the full methodology here.

⚠️ Important warning

The cheeses listed in this article were only tested on one sample per type. As there is sometimes significant variance between different products with the same name (even within the same designation of origin), it is imperative to analyse each cheese before purchase to avoid unpleasant surprises.

This is where the lactose.help app is indispensable: it allows you to scan each product individually and choose the lowest lactose option of each type. Don't rely solely on the lists below, they give an indication but don't guarantee that ALL products with the same name will have the same lactose concentration.

Reminder: what is a cheese?

According to French decree n°2007-628, a cheese is a product:

  • Fermented or not, aged or not
  • Obtained from materials of exclusively dairy origin
  • Coagulated before draining or after partial elimination of the aqueous phase
  • With a minimum dry matter content of 23 g per 100 g

Whey cheese (ricotta, sérac) is defined separately as it's made from whey.

The main conclusions

Lactose-free products in supermarkets

Lactose-free dairy products (milk, cream, butter) are widely available except in France and England, which are at the bottom of the pack. With these 3 basic ingredients, it becomes easy to recreate lactose-free meals at home.

The cheese shop concept: very French!

The concept of a cheese shop (a store that only sells cheese) is very widespread in France but not necessarily in all countries. And the funniest thing: outside France, many cheese shops are run by French people!

Designation cheeses: a minority

Designation of origin cheeses (PDO/AOC/PGI) are few in number compared to the number of existing cheeses:

  • Wallonia (Belgium): 700 cheeses, only 1 designation (source: APAQ-W)
  • France: 1,200 cheeses, 56 PDO/AOC/PGI

The advantage of designations: all producers follow the same specifications. Despite this, there are still sometimes marked differences in lactose concentration between producers of the same designation. Hence the importance of always checking with the app.

To go further: the book contains a list of 133 PDO/AOC/PGI with their lactose classifications. Unlike the lists in this article (based on a single sample), these values have been validated on larger samples of each designation, so they're more accurate. Despite this, using the app is still highly recommended to avoid unpleasant surprises.

Cheeses incompatible with an intolerance

The majority of artisanal cheeses are naturally low in lactose. The exceptions:

  • Whey-based cheeses: ricotta, sérac
  • Processed cheeses: like squares for hamburgers
  • Mascarpone
  • Burrata (to a lesser extent)
  • Fresh cheeses

Imported cheeses found everywhere*

In all countries visited, I found these imported cheeses:

  • Grana Padano*
  • Feta*
  • Parmigiano Reggiano*
  • Mozzarella*
  • Emmental (or equivalent)*
  • Halloumi*
  • Cheddar*
  • Gouda*

*These cheeses are available in most European countries.

Vegan alternatives

Countries like Germany and Austria have a great many vegan alternatives, which are a refuge for the lactose intolerant looking for a quick lunch.

Restaurants: vigilance!

Asian restaurants are a safe bet, although you still need to be vigilant. For example, Vietnamese bánh mì uses bread... and that bread was milk bread!

Unfortunately, just because there's an allergen chart doesn't mean it reflects reality. Staff are generally not well trained on this subject and are not always very cooperative.

Practical tips for travelling

  • Always have food and drink: banana, cereal bar, water. Saved me from hunger even with delays of more than 2 hours.
  • The on-board train bar is worse for the lactose intolerant than station shops. Better to avoid.
  • Network coverage in supermarkets can be tricky, but that's not exclusive to lactose.help: no network, no apps!
  • The bigger a supermarket is, the more likely you are to find a large choice of lactose-free products.

The Interrail pass

The Interrail pass was ideal. I ultimately didn't miss any of the 20 planned trains. A few scares for short connections, but no problems in the end.

Tips:

  • Book seats on TGVs quickly (limited Interrail places)
  • Make sure to activate the journeys in the pass
  • Inspectors are on the lookout, especially in France

The trains are mostly very comfortable in 2nd class. However, don't count on electricity or internet connection: it's very random. Plan your offline downloads!

All cheeses by classification

⚠️ Reminder: these classifications are based on a single sample per product. Always analyse each cheese with the app before purchase!

Lactose concentration A (safe, maximum 0.1 g / 100 g)

🇩🇪 Germany (Munich)

  • Manchego
  • Gruyère
  • Tête de Moine
  • Appenzeller
  • Bergkäse

🇨🇿 Czech Republic (Prague)

  • Krolewski
  • Madeland

🇦🇹 Austria (Graz)

  • Österkron
  • Almkönig
  • Jausenkäse
  • Mondseer
  • Kräuterschatz Alma
  • Bergkäse
  • Vorarlberger Bergkäse
  • Berg Bauer Kellergold
  • Tilsiter
  • Tiroler
  • Graukäse
  • Moosbacher

🇮🇹 Italy (Florence)

  • Provolone
  • Asiago
  • Pecorino Romano
  • Parmigiano Reggiano
  • Grana Padano
  • Scamorza (fresh or smoked)
  • Tomino del boscaiolo

🇨🇭 Switzerland (Monthey)

  • Gruyère PDO
  • Etivaz PDO
  • Tête de Moine PDO
  • Sbrinz PDO
  • Appenzeller PDO
  • Raclette du Valais PDO
  • Le Dzûyo
  • Le Sapalet (sheep's cheese)
  • Le Bleu de Gruyère
  • Blochon de la Venoge
  • La Tomme vaudoise
  • Aletsch
  • Mont-Soleil
  • Vollfett-Halbhartkäse
  • La Chèvre d'Or

🇫🇷 France (Avignon)

  • Babybel
  • Fol Épi
  • Leerdammer
  • Sainte-Maure goat cheese (26% fat)
  • Saint Albray gourmand & crémeux
  • Chaussée aux Moines
  • Caprice des Dieux
  • Coulommiers with pasteurised milk (24% fat)
  • Roquefort PDO
  • Tomme noire des Pyrénées PGI

🇪🇸 Spain (Barcelona)

  • Queso de Mezcla Viejo
  • Queso Tetilla
  • Queso de Oveja Madurado DOP

🇬🇧 United Kingdom (London)

  • Hard Cheese Made with Butter, Smoked over Beechwood
  • Godminster Organic Cheddar with Truffle
  • Snowdonia Vintage Red Leicester
  • Snowdonia Rock Star (Vintage Cheddar aged in Welsh slate caverns)
  • Extra Mature Cheddar
  • Wensleydale
  • Red Fox
  • Vintage White Cheddar
  • Shropshire Blue Cheese
  • Crumbly Wensleydale

🇧🇪 Belgium (Brussels)

  • Fleur de Fagne
  • Boû d'Fagne
  • Bouquet des Moines
  • Remoudou
  • Grand Chimay
  • La Salvetat
  • Fagotin Tradition
  • Flandrien Kaas Oud/Vieux
  • Flandrien Jonge Kaas
  • Père Joseph
  • Abbaye Postel mi-vieux/belegen
  • Passendale Belgian Abbey Cheese
  • Oud Brugge
  • Meule du Plateau
  • Ancienne Belgique
  • Le Cendré Chimay
  • Kwaremont
  • Damme
  • Père Lievens
  • Wynendale
  • Chef de Chèvre
  • Herkenrode à la bière
  • Carlsbourg Beurre des Chefs

Lactose concentration B (generally safe, maximum 0.5 g / 100 g)

🇩🇪 Germany (Munich)

  • Cremoso di Bufala

🇨🇿 Czech Republic (Prague)

  • Pareničky
  • Gulôčky
  • Jadel
  • Sedlčanský Hermelín Original
  • Muránska Ovčia Bryndza

🇦🇹 Austria (Graz)

  • Hessischer Handkäse
  • Steirerkäse

🇮🇹 Italy (Florence)

  • Taleggio
  • Mozzarella di bufala
  • Vallelata (fermented fior di latte mozzarella)

🇨🇭 Switzerland (Monthey)

  • Emmental PDO
  • Vacherin Fribourgeois PDO
  • Formaggio d'Alpe Ticinese PDO
  • Vacherin Mont d'Or PDO
  • Fondue Vacherin Fribourgeois and Gruyère
  • Schafkäsli

🇫🇷 France (Avignon)

  • Saint Agur
  • Etorki
  • Beurre d'Isigny doux PDO
  • Cantal entre-deux PDO
  • Camembert de Normandie PDO
  • Fourme d'Ambert PDO
  • Bleu des Causses PDO
  • Chaource PDO
  • Mont d'Or raw milk PDO

🇪🇸 Spain (Barcelona)

  • Queso de Oveja Añejo
  • Queso de Mezcla Semicurado
  • Queso de Mezcla Tierno
  • Queso Semicurado Mahón-Menorca DOP
  • Arzúa-Ulloa DOP
  • Queso de Cabra Tierno
  • Queso de Vaca Tierno

🇬🇧 United Kingdom (London)

  • Snowdonia Extra Mature Cheddar Cheese with Black Summer Truffle
  • Snowdonia Black Bomber (Extra Mature Cheddar Cheese)
  • Snowdonia Beech Wood (Smoked Cheddar Cheese)
  • Double Gloucester
  • Lancashire
  • Red Leicester
  • Blue Shropshire (cow's milk)
  • Blue Stilton PDO
  • Highmoore
  • Cheshire
  • Lindum
  • Mild Cheddar
  • Somerset Brie

🇧🇪 Belgium (Brussels)

  • Carlsbourg Beurre de Baratte PDO
  • Fagotin Tradition
  • Maredsous Caractère Corsé
  • Maredsous Tradition Crémeux

Lactose concentration C (caution, maximum 1 g / 100 g)

🇩🇪 Germany (Munich)

  • Classic butter

🇨🇿 Czech Republic (Prague)

  • Classic butter
  • Niva (blue cheese)
  • Muránsky Ovčí Syr Hucul (sheep's cheese)
  • Schafskäse

🇮🇹 Italy (Florence)

  • Mozzarella (most)

🇫🇷 France (Avignon)

  • Beurre doux gastronomique Président
  • Brillat-Savarin PGI
  • Munster PDO

🇪🇸 Spain (Barcelona)

  • Queso Fresco de Vaca

🇬🇧 United Kingdom (London)

  • Snowdonia Green Thunder (Mature Cheddar Cheese with Roasted Garlic and Herbs)

Lactose concentration D (risky, maximum 1.5 g / 100 g)

🇩🇪 Germany (Munich)

  • Manchego (some versions)

🇨🇿 Czech Republic (Prague)

  • Muránsky Ovčí Údený Syr (smoked sheep's cheese)

🇮🇹 Italy (Florence)

  • Quartirolo Lombardo

🇪🇸 Spain (Barcelona)

  • Queso Fresco de Cabra

🇬🇧 United Kingdom (London)

  • Cheesestrings

Lactose concentration E (high risk, minimum 1.5 g / 100 g)

🇩🇪 Germany (Munich)

  • Ayran
  • Buttermilk
  • Kefir

🇨🇿 Czech Republic (Prague)

  • Tvorog (tvaroh)
  • Kefir
  • Acidophilus milk (Acidofilní mléko)
  • Liquid fresh cream (Smetana)
  • Philadelphia-type fresh cheese (Sýr čerstvý termizovaný)
  • Fresh cheese with cream tvaroh (Smetanová)
  • Koliba
  • Balkánský sýr (Balkan cheese)
  • Blaťácké zlato
  • Kysané podmáslí (fermented buttermilk)

🇮🇹 Italy (Florence)

  • Ricotta
  • Stracchino (Crescenza)
  • Fiocchi di latte

🇨🇭 Switzerland (Monthey)

  • Sérac Nature (whey-based cheese)

🇫🇷 France (Avignon)

  • Lait ribot or buttermilk
  • Crème fleurette Monoprix
  • Crème fraîche d'Isigny épaisse
  • Activia Bifidus nature
  • Danone Skyr
  • Monoprix fermented milk with bifidus nature
  • Goat yoghurt
  • Caillé de brebis nature Le Petit Basque
  • Douceur de brebis nature Monoprix
  • Apéricube Cocktail
  • Kiri
  • La Vache qui rit
  • Carré frais Elle & Vire
  • Boursin garlic and fine herbs
  • Philadelphia
  • St Môret
  • Président Burger Cheddar Emmental
  • Petit Billy

🇪🇸 Spain (Barcelona)

  • Queso Fresco de Vaca y Cabra
  • Queso Fresco
  • Queso Baquero

🇬🇧 United Kingdom (London)

  • Dairylea Cheese Slices
  • Tesco Soft Cheese
  • Seriously Original
  • Primula Original Cheese
  • Abergavenny Goat's Cheese
  • Quark
  • Cottage Cheese
  • Clotted Cream

Vote for the translation!

I really want to quickly translate the book into English for all those who don't speak French. I met many people during this trip, some were lactose intolerant, and giving them a book in French isn't ideal.

Vote for your language at lactose.help/book. We will translate the book based on the votes received!

Thanks

Thank you to everyone who made this European tour possible: Muriel, Olivier, friends and family. You rock!

Conclusion

This European tour confirmed one thing for me: with the right information, lactose-intolerant people can enjoy traditional cheeses across Europe. The majority of artisanal cheeses are naturally low in lactose. You just need to know which ones to choose.

But be careful: the lists above are indicative. Each cheese must be analysed individually before purchase as there is variance between products with the same name. Don't take unnecessary risks!

Download the lactose.help app to scan your products and find your next cheese gem safely!

What was your favourite discovery from this European tour? Share in the comments!

None of the brands or shops mentioned are involved in any partnership. If that were the case, it would be clearly stated.

To go further

I wrote the practical guide Mieux vivre avec son intolérance au lactose: Le guide pratique pour comprendre, réintroduire et savourer les produits laitiers (Living Better with Lactose Intolerance: The Practical Guide to Understanding, Reintroducing, and Enjoying Dairy Products), available at book.lactose.help. For now, the book is only available in French, but you can vote for your language at lactose.help/book. We will translate the book based on the votes received.