It’s the stuff that social media is made of: a fancy cocktail flanking cheese-forward charcuterie; the soft swoops of a butter board; the slo-mo flurry of freshly grated Parmesan falling onto a pizza. But isn’t all that dairy tempting the fate of the lactose-intolerant? It’s a valid concern, since an estimated 65 percent of people have a reduced ability to digest lactose, the naturally occurring sugar in dairy products.

The good news, though, is that a surprising number of dairy foods have low levels of lactose, either because they’re fermented or because they lose the milk sugar during production. Fermented dairy foods can actually boost your gut health. During the fermentation process, beneficial live cultures interact with a food’s natural sugars to create acids that not only can improve shelf life and flavor, but also fortify your gut with those “good guy” microbes.

“Fermented products like kefir, yogurt, and hard cheese have lower levels of lactose. That’s why they’re less sweet and more tart,” says Kara Hoerr, MS, RDN, a Wisconsin-based nutritionist. “Often, people with lactose intolerance have fewer or no symptoms when they eat these fermented products.”

Pick up these fermented and lower-lactose favorites to help support your gut health.

Hard, Aged Cheeses

Your mouth waters just thinking about chunks of cheddar, aged Gouda, or Parmesan dotted with those crunchy, flavorful crystals that form during fermentation. “The longer a cheese is aged—or fermented—the less lactose there will be,” says Hoerr. “Typically, harder cheese will have less lactose than softer cheeses like ricotta.” What’s more, says Megan Hilbert, MS, RDN, a nutritionist in Madison, Wisconsin who specializes in gut health, “aged cheeses have been shown to contain probiotics. Some research suggests that those who consume cheeses have more diverse gut biomes,” though it’s unclear if this is from the probiotics in the cheese.

Cottage Cheese

These creamy curds are a protein powerhouse—just half a cup can deliver up to 14 or 15 grams. Hilbert also recommends specifically looking for fermented options that contain probiotics—the container’s magic words will be “live cultures” or “cultured,” “live active,” or just plain “probiotic.” Cottage cheese is also lower in lactose compared to other soft cheeses.

Yogurt

Made by fermenting milk via healthy bacteria, yogurt “is one of the best sources of probiotics, containing important strains like lactobacillus and bifidobacterium,” Hilbert says, adding that those two have been shown to “benefit digestive regularity, improve immunity, improve metabolic health, and regulate blood sugar.” Your gut will get those benefits whether you choose traditional yogurt or the Greek option. But go for the Greek if lactose is a concern: The extra-thick and creamy variety has less than regular yogurt.

Kefir

A smooth, drinkable yogurt, kefir is made by fermenting milk and “has up to 12 different probiotic strains,” Hilbert explains. And that variety is key, she says, since all those strains “can help add diversity to our microbiome, and they can survive the harsh conditions of the gut.” She also points out that kefir can be formulated to be up to 99 percent lactose-free, “making it a great choice for those with mild to moderate lactose intolerance.”

Lactose-Free Milk

Simple things can make the soul very happy: a bowl of cereal, say, or a tall glass of milk to chase down a warm brownie. Such basic pleasures can still be yours even if you suffer from lactose intolerance—just pour yourself some lactose-free milk. With the same nutrients as regular milk, the lactose-free option is made by adding lactase, the natural enzyme that breaks down lactose. “This milk can help prevent any gas, bloating, constipation, or diarrhea,” Hilbert says. And while it’s not fermented, and it doesn’t contain probiotics, she adds, “milk is a highly nutritious food that contains great amounts of protein, vitamins A and D, and zinc.”