The Mystery Of Cheese Digestion: Pooping Out Cheese Explained

The time it takes to digest cheese depends on a variety of factors, including the type of cheese and the amount consumed, as well as individual factors such as age, sex, and health conditions. On average, food takes 24 to 72 hours to fully digest, but this can range from 10 to 73 hours. Cheese is high in fat and lacks fiber, which can slow down digestion and potentially cause constipation in some individuals. However, a 2021 study found no link between cheese consumption and constipation, and moderate dairy intake may even reduce the risk.

The average time it takes to digest cheese

On average, food takes about 24 to 72 hours to fully digest. However, this can vary from 10 to 73 hours depending on individual factors. The time it takes for food to move through the digestive system is known as whole gut transit time (WGTT).

WGTT is broken down into smaller segments: gastric emptying, small intestinal transit time, and colonic transit time. Gastric emptying refers to how long it takes for food to move from the stomach into the small intestine, which typically takes two to five hours. Food then passes through the small intestine, which takes an average of two to six hours. Finally, the large intestine absorbs any remaining water and nutrients, with this final stage lasting 10 to 59 hours before a bowel movement occurs.

While cheese does not have a specific digestion time, its high-fat content means it is digested more slowly than simple carbs and proteins. Cheese also lacks fibre, an indigestible nutrient that helps move food through the gastrointestinal tract, which can further slow digestion. However, a 2021 study found no link between cheese consumption and constipation, and suggested that moderate dairy intake could even reduce the risk.

To support healthy digestion, it is recommended to manage stress, exercise, stay hydrated, and eat a well-balanced, fibre-rich diet.

How cheese causes constipation

The length of time it takes to digest food varies depending on what you eat and how much of it you consume. On average, the process takes 24 to 72 hours.

Cheese is a dairy product that is loved by many, but it can cause constipation in some people. Here's how:

Fats in Cheese Can Slow Down Digestion

Compared to simple carbohydrates and proteins, fats are digested more slowly. According to Kelsey Costa, M.S., RDN, a registered dietitian, fats can act like a "plug" in the intestines. While Costa is referring to fats in general, this includes the fats found in cheese.

Lack of Fiber in Cheese

Fiber is an indigestible nutrient that helps move food through the gastrointestinal tract. Cheese contains very little fiber, which can slow down digestion. This can cause a delay in the colon, where water is absorbed from the food. As a result, constipation may occur in some individuals.

High-Fat Meals

Cheese is often part of high-fat meals, such as pizza or pasta dishes. If a large quantity of cheese is consumed at once, it could trigger constipation for some people.

Lack of Fiber in the Overall Diet

A diet that is high in cheese and other high-fat foods, but low in fiber-rich foods like vegetables, fruits, legumes, and whole grains, can lead to constipation. Fiber is necessary for optimal bowel movements and gut health.

Individual Differences

It's important to note that not everyone will experience constipation from eating cheese. Individual differences exist, and some people may be more sensitive to the effects of cheese on digestion than others.

Tips to Prevent Constipation When Eating Cheese

If you love cheese but want to avoid constipation, there are some strategies you can try:

• Opt for small portions of hard cheeses like Parmesan or Cheddar, as they contain less lactose.
• Incorporate smaller amounts of softer cheeses like mozzarella or Brie if hard cheeses don't cause any issues.
• Enjoy cheese in moderation and pair it with fiber-rich foods like whole-wheat bread, whole-grain crackers, or a salad.
• Stay well-hydrated, as water is essential for optimal digestion and preventing constipation.
• Limit your portions to one to two ounces of cheese at a time.

How cheese causes diarrhoea

The average time it takes for food to pass through the digestive system is between 24 and 72 hours, but this can vary depending on the type of food consumed, metabolism, age, and any digestive issues.

Cheese can cause diarrhoea due to several factors, including:

Lactose Intolerance:

Lactose intolerance occurs when the body struggles to produce enough of the enzyme lactase to break down lactose, a natural sugar found in dairy products. According to the National Institute of Diabetes and Digestive and Kidney Diseases, an estimated 36% of Americans experience lactose malabsorption. Soft, fresh cheeses like ricotta, cottage cheese, and American cheese contain higher levels of lactose, making them more likely to trigger diarrhoea, even in small quantities.

Dairy Allergy or Sensitivity:

Some individuals may have a dairy allergy or sensitivity, causing their body to react to specific proteins in dairy products. This can lead to digestive symptoms such as bloating, cramping, loose stools, and diarrhoea.

High-Fat Content:

Cheese is often part of high-fat meals, and consuming a large quantity of cheese at once can trigger diarrhoea in some people. Fats are digested more slowly than simple carbohydrates and proteins, and they can act as a "plug" in the intestines, potentially slowing down digestion and affecting stool consistency.

FODMAPs:

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are poorly absorbed in the small intestine and can pull water into the colon, leading to digestive issues like diarrhoea. Lactose is a FODMAP, and other sources include wheat, rye, onions, garlic, legumes, and some nuts and vegetables.

Other Factors:

Other factors that may contribute to cheese causing diarrhoea include the type of cheese, portion size, and individual differences in tolerance. Some people may need to avoid certain types of cheese or limit their cheese intake to prevent digestive issues.

The best types of cheese for people with lactose intolerance

The length of time it takes to digest food varies depending on what you eat, your metabolism, age, and any issues with your digestive system. On average, the process takes 24 to 72 hours.

Now, for the cheese! For those with lactose intolerance, eating ingredients with high levels of lactose can cause digestive woes, such as bloating, gas, cramping, and stomach pain. However, not all cheeses are forbidden, and there are several types that can be enjoyed in moderation. Here is a list of some of the best cheeses for people with lactose intolerance:

• Muenster: This semi-soft cheese from the United States has a mild, slightly nutty flavour and is typically made with cow's milk. Muenster has a lactose range of 0-1.1%, making it lower in lactose than most cheeses.
• Camembert: A popular French cheese with a soft, creamy texture and a milky, grassy taste. Camembert has a lactose range of 0-1.8%, and its white mould rind is edible, making it a popular choice for charcuterie boards.
• Cheddar: Whether mild or sharp, white or yellow, cheddar cheese is a versatile staple with relatively low levels of lactose. Cheddar has a lactose range of 0-2.1%, and its English origins date back to a village called Cheddar.
• Swiss: Swiss cheese is an aged cheese with only 0.04 grams of lactose per 40 grams, making it a great option for lactose-intolerant individuals.
• Mozzarella: While fresh mozzarella contains more lactose, hard mozzarella ferments for about two weeks, lowering its lactose content. Look for mozzarella in firm block or shredded form, which is better suited for those with lactose intolerance.
• Monterey Jack: A mild and melty cheese, Monterey Jack is a good source of protein and calcium. While exact lactose amounts are unknown, it contains about one gram of carbohydrates in a 28-gram serving, indicating low lactose levels.
• Parmesan: Parmesan is a hard cheese that is usually aged for quite some time, causing it to lose a lot of lactose during the production process. It can contain anywhere from 0.01% to over 5% lactose depending on aging, but longer aging brings it down to a safer range of 1-3% for lactose-intolerant individuals.
• Goat Cheese: Goat's milk starts with only 4.2% lactose, and the transformation process from milk to cheese washes away much of the lactose. Goat cheese, often labelled as chèvre, is one of the few spreadable low-lactose cheese options.
• Colby: Similar to cheddar, Colby cheese is a hard and aged cheese with very little lactose. The cheese curds are rinsed in cold water, and the cheese is then aged for one to three months, making it less acidic and milder in taste.
• Gouda: This semi-soft Dutch cheese is usually aged for at least three months, lowering its lactose content significantly. Gouda has a lactose range of 0-2.2%, making it safe for those with lactose intolerance.
• Blue Cheese: Most types of blue cheese are very low in lactose, and their strong flavour makes them a versatile option. Blue cheese has a lactose range of 0-2.5%, and it's perfect for salads or grain bowls.
• Feta: Feta is a classic, crumbly cheese with a tangy, salty taste. It is usually made from goat or sheep's milk, which is lower in lactose, and it is aged for two to twelve months, reducing its lactose content. Feta contains about 0.5% lactose, which is easily digested by most lactose-intolerant individuals.

How to avoid constipation when eating cheese

Constipation occurs when you strain or have difficulty passing stools, which are often hard or small in size. It is generally thought to occur when you have fewer than three bowel movements in a week. Eating cheese can make constipation more likely as it can displace fibre-rich foods in your diet. However, it doesn't directly cause constipation.

If you are a cheese lover but are worried about constipation, there are some steps you can take to ensure you still get your fix without the side of discomfort.

Firstly, it is important to be mindful of the type of cheese you are consuming and how much you are eating. Opt for hard cheeses like Parmesan or Cheddar, and start with small portions to see how your body reacts. You can then gradually incorporate smaller amounts of softer cheeses like mozzarella or Brie. It is also recommended not to eat cheese at every meal. Enjoy it in moderation, and pair it with fibre-rich foods like whole-wheat bread, whole-grain crackers, or a salad. Eating cheese with fibre-rich foods can further help prevent constipation.

Staying well-hydrated is another key factor in avoiding constipation. Drink plenty of water, and be mindful of alcohol consumption, as this can dehydrate your body and make constipation worse.

Finally, regular exercise is important for keeping your digestive system healthy and happy. Even a 30-minute walk can make a significant difference in improving chronic constipation.

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