Frederic Melton
Scottish cheese stomach, or lactose intolerance, is a condition in which the body is unable to fully digest the sugar in milk, known as lactose. This can lead to a range of uncomfortable symptoms, including stomach pain, diarrhea, and gas. While the condition is usually harmless, it can cause significant discomfort and inconvenience. The good news is that there are several strategies to manage the symptoms of lactose intolerance and enjoy dairy products in moderation. This includes experimenting with different types of dairy, incorporating lactase products, and making dietary and lifestyle changes to improve digestion and overall gut health.
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What You'll Learn
Identify the issue: lactose intolerance or constipation
Lactose intolerance occurs when your small intestine doesn't produce enough of the enzyme lactase to digest milk sugar (lactose). Lactose intolerance usually causes symptoms such as gas, diarrhoea, bloating, belly pains and nausea. These symptoms typically start between 30 minutes and two hours after consuming products containing lactose. People with lactose intolerance can manage the condition without giving up all dairy foods. However, it is recommended to consult a doctor if you are worried about getting enough calcium or if the symptoms are severe or persistent.
Lactose intolerance can be diagnosed through a hydrogen breath test, a lactose tolerance test, or a blood sugar test. The hydrogen breath test involves drinking a lactose-rich liquid, and checking breath for high levels of hydrogen, which may indicate lactose intolerance. The lactose tolerance test involves abstaining from eating or drinking for 8 hours, and then checking how your digestive system absorbs lactose. The blood sugar test involves drinking a lactose-containing liquid and monitoring blood sugar levels over two hours; if they don't rise, it may suggest lactose intolerance.
Constipation, on the other hand, is characterised by less frequent bowel movements, typically fewer than three per week, and hard, dry stools that are difficult to pass. It is often caused by dietary changes, inadequate fibre or water intake, lack of exercise, changes in routine, certain medications, or consuming large amounts of milk or cheese. Constipation may be accompanied by severe pain, blood in the stool, or persist for longer than three weeks, in which case it is advisable to consult a healthcare provider.
To summarise, lactose intolerance is a condition where the body struggles to digest lactose, a sugar found in milk and dairy products, due to insufficient production of the enzyme lactase. It can be managed through diet changes or supplements, and sometimes doesn't require giving up dairy entirely. Constipation, in contrast, is characterised by infrequent and difficult bowel movements, often due to dietary or lifestyle factors, and can be addressed by increasing fibre and water intake, exercising, and making dietary adjustments. Consulting a healthcare professional is advisable if symptoms of either condition are severe, persistent, or accompanied by concerning signs such as weight loss, fatigue, bleeding, or pain.
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Try lactose-free or lactose-reduced products
If you are lactose intolerant, you can try lactose-free or lactose-reduced dairy products. Lactose-free milk is made by adding the enzyme lactase to regular milk, which breaks down the lactose into simple sugars that are easier to digest. Lactose-free milk has almost the same taste, texture, and nutrients as regular milk, and it can be a good alternative for people with lactose intolerance. However, it may not be suitable for everyone as it is still a dairy product. For those with a dairy allergy, consuming lactose-free milk may cause an allergic reaction, resulting in symptoms like digestive distress, hives, and vomiting.
Lactose-free milk is available in many countries, and it can be a good alternative for people who are lactose intolerant but want to continue consuming dairy products. In addition to lactose-free milk, there are also lactose-free or lactose-reduced yogurt, cheese, and other dairy products available. These products are produced in a special way to help people with lactose intolerance digest dairy without stomach pains. For example, in the production of hard or semi-hard yellow cheeses such as Cheddar, Havarti, Gouda, or Emmental, most of the milk water (whey) that contains lactose is drained from the milk, and the added lactic acid bacteria digest most of the remaining lactose. This makes these types of cheeses practically lactose-free, with less than 0.05 grams of lactose per 100 grams of cheese. However, it is important to note that young or fresh cheeses may still contain sufficient lactose to result in a reaction among lactose-intolerant people, depending on the amount consumed.
Lactose-reduced dairy products vary in the amount of lactose they contain, and there is no global consensus on the regulatory requirements for lactose-free claims. While in the past, a reduction to 0.5% or 0.1% lactose was considered sufficient, some countries now require a reduction to less than 0.01% for a product to be labeled lactose-free.
It is important to note that lactose-free and lactose-reduced products may not be completely free of lactose, and individual tolerance levels may vary. If you are lactose intolerant, it is always a good idea to experiment with different dairy products and monitor your symptoms to determine which products you can tolerate. Additionally, when reducing the number of dairy products in your diet, ensure that you continue to get enough calcium and vitamin D from other sources.
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Eat smaller amounts or cut back on serving size
While cheese is a great source of calcium, protein, and other essential vitamins and minerals, it can be problematic for some people. The high-fat content in cheese can cause constipation, and the presence of lactose can cause an upset stomach for those with lactose intolerance.
If you experience constipation or an upset stomach after consuming cheese, you may want to consider reducing your serving size or eating smaller amounts. Start by gradually decreasing the amount of cheese you consume, especially if you are eating it at every meal. Try to limit your cheese consumption to one or two servings per day, as suggested by a 2021 study. This moderate amount of dairy may actually reduce or prevent constipation.
If you are experiencing constipation, it is also important to increase your fiber intake. Fiber helps move food through the digestive system, promoting regular bowel movements. Try incorporating more high-fiber foods into your diet, such as fruits, vegetables, legumes, and whole grains. By combining high-fiber foods with your cheese intake, you may be able to relieve constipation.
Additionally, if you suspect you have lactose intolerance, experiment with different types of cheese. Hard cheeses, like Swiss, Parmesan, and Cheddar, have lower lactose content and may be better tolerated. Yogurt is also a good option, as it contains bacteria that produce the enzyme that breaks down lactose.
Remember, everyone's gut reacts differently to cheese. Reducing your serving size or eating smaller amounts may be a simple way to alleviate any digestive issues you are experiencing. If problems persist, consider consulting a healthcare professional for personalized advice.
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Try low-lactose cheeses like Swiss, parmesan, and cheddar
If you're experiencing stomach issues after eating cheese, you may be lactose intolerant. Lactose intolerance is a digestive condition caused by the body's inability to produce lactase, an enzyme needed to digest lactose, the sugar found in milk, cheese, and other dairy products. Symptoms of lactose intolerance, including stomach pain, bloating, and diarrhoea, typically start between 30 minutes to 2 hours after consuming lactose.
If you suspect you are lactose intolerant, you may want to consider trying low-lactose cheeses, such as Swiss, parmesan, and cheddar. These hard, aged cheeses have lower levels of lactose due to the breakdown of lactose during the aging process, making them easier to digest for those with lactose intolerance.
Swiss cheese, also known as Gruyère, is a low-lactose cheese that is excellent for melting. It is a versatile option that can be enjoyed on its own or used in cooking. Parmesan, often considered the "king of cheeses", is another excellent option for those with lactose intolerance due to its long aging process, resulting in minimal lactose content.
Cheddar cheese is also a good choice for those looking for a low-lactose option. Naturally-aged cheddars have 0g of lactose per serving and can be enjoyed shredded or melted on dishes such as waffles or potatoes. The longer cheddar is aged, the sharper its flavour becomes and the less lactose it contains. Look for varieties labelled as "aged" or "extra-aged" for the lowest lactose content.
In addition to Swiss, parmesan, and cheddar, there are other low-lactose cheeses you can try, such as muenster, havarti, and limburger. Remember, individual tolerance levels may vary, so it's always best to start with small amounts and monitor your body's response.
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Consult a doctor about over-the-counter medications
While there are non-medication strategies to ease lactose intolerance pain, over-the-counter (OTC) medications may be required in some cases. It is advisable to consult a doctor about taking OTC medications to address your specific symptoms.
If you are experiencing gastrointestinal bleeding, seek immediate medical attention. Symptoms of internal bleeding may include abdominal pain, lightheadedness, difficulty breathing, fainting, and chest pain. If you are experiencing symptoms of shock, call your local emergency number.
If you are experiencing pain, you may need to take OTC medications for pain relief. These can help to address gas, diarrhea, or bloating. If you are experiencing stomach pain, antacids may improve heartburn and other symptoms. However, they may not work for all cases of acid reflux and GERD. H2 receptor blockers can also be used to treat conditions that cause excess stomach acid.
If you are experiencing diarrhea, bismuth subsalicylate tablets may help. If you are experiencing constipation, OTC treatments such as Dulcolax and Colace may help.
If you are experiencing lactose intolerance, you can take lactase tablets before consuming food or drink containing lactose, or add lactase drops to milk. However, it is recommended to consult a doctor before taking lactase products.
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