Frederic Melton
Cheddar cheese is a popular variety of cheese that is often used in recipes and as a topping. For those with irritable bowel syndrome (IBS), it can be challenging to determine which foods are safe to consume without triggering symptoms. Cheddar cheese, in particular, has been the subject of debate due to its potential benefits and drawbacks for individuals with IBS. While it is a good source of protein and calcium, its high-fat content and lactose levels can be concerning for those with IBS. Understanding the impact of cheddar cheese on IBS requires exploring its nutritional composition, digestive effects, and individual variations in tolerance.
Is Cheddar Cheese Ok for IBS?
| Characteristics | Values |
|---|---|
| Good source of protein | Yes |
| Good source of calcium | Yes |
| High in saturated fat | Yes |
| High in lactose | No |
| Serving size | 40g |
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What You'll Learn
Cheddar cheese is high in calcium and protein
Cheddar cheese is a great source of calcium and protein. Calcium is critical for preventing osteoporosis, a harmful degeneration of bone density, and protein is necessary for the production of enzymes and giving structure to cells. Cheddar is also rich in vitamin K2, which prevents calcium build-up in arteries and veins, and vitamin A, which supports healthy vision and immune function.
Cheddar cheese is a semi-hard cheese made from cow's milk that has been matured for several months. The longer cheddar cheese is aged, the sharper and more pungent its flavour becomes. The cheese gets its name from the English village of Cheddar in Somerset, where it was first created.
Cheddar cheese is a good source of calcium, providing 200 mg per ounce, or 288 mg per 40-gram portion. This amounts to 20% of the daily recommended value. Calcium is essential for maintaining bone health and plays a role in blood clotting and other important functions. Cheddar is also a good source of protein, with 7 grams per ounce, or 10-12 grams per 40-gram portion, depending on the source.
While cheddar cheese is high in calcium and protein, it is also high in fat and sodium, so it should be enjoyed in moderation as part of a balanced diet. For those with IBS, the high-fat content of cheddar cheese may cause issues, as fats can slow down digestion and cause more cramping and pain. However, the impact of cheese on IBS may vary from person to person, and some sources suggest that low-lactose cheeses, like cheddar, can be suitable for those with IBS.
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Cheddar is a low-lactose cheese
For those with IBS, it is important to know that cheese can be a good source of protein and calcium, but that certain cheeses are easier to digest than others. Cheddar is a good option, as it is low in lactose, but it is also a fatty cheese, and fats can slow down digestion, so it is important to be mindful of portion sizes.
Some studies have shown that including 1-2 portions of dairy in your diet can reduce the odds of constipation compared to those who ate less than 1 portion a day. However, some people will be very sensitive to lactose or the high-fat content, and may find that their IBS-C symptoms worsen when they include cheese in their diet. It is best to start with a small amount and see how your body reacts.
If you want to find out more about your personal triggers, you could try a Gut Reset with a nutritional therapist, or try the low FODMAP diet intervention.
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Fats in cheddar can slow down digestion
Cheddar cheese is a good source of protein and calcium, which is often low in people with IBS due to restrictive diets. However, the fats in cheddar can slow down digestion, which can lead to IBS symptoms. This is because eating a high-fat meal causes gas to move more slowly through the gut, potentially causing more cramping and pain.
While the link between cheese and slower bowels is not concrete, some people with IBS may be very sensitive to lactose or high-fat content. They may find that their symptoms worsen when they include cheese in their diet. It is recommended that those with IBS start with a small amount of cheese and gradually increase the portion size to test their tolerance levels.
The impact of cheddar cheese on IBS may be related to the lactose content, as approximately 33% of IBS sufferers are also lactose intolerant to some degree. Lactose is the sugar found in milk, and while most people can digest it by producing the enzyme lactase, those with lactose intolerance lack this enzyme, leading to digestion issues.
Aged cheeses like cheddar typically have lower lactose levels due to the manufacturing process, where most of the lactose is drained off with the whey. The remaining lactose in the curd is then converted into lactic acid as the cheese matures. Therefore, cheddar cheese may be more suitable for individuals with IBS compared to fresh, unripened cheeses, which tend to have higher lactose levels.
Overall, while cheddar cheese may be a good source of nutrients for individuals with IBS, the high-fat content can slow down digestion and potentially trigger IBS symptoms. It is essential to monitor individual tolerance levels and adjust cheese intake accordingly.
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Cheddar is a hard cheese, which is easier to digest
Lactose intolerance is a common issue for people with IBS, affecting an estimated 33% of sufferers. Lactose is the sugar found in milk, and while some people can digest it by producing the enzyme lactase, others lack this enzyme, leading to digestive problems. However, the good news for cheese lovers is that the cheese-making process reduces lactose content. During manufacturing, most of the lactose is drained off with the whey, and the remaining lactose in the curd is converted into lactic acid as the cheese ages.
Hard cheeses like cheddar are generally lower in lactose than softer, fresher cheeses. This is because the longer aging process gives more time for the lactose to be broken down. Softer cheeses, such as cottage cheese, feta, and cream cheese, have shorter aging periods, resulting in higher lactose levels.
For those with IBS, it is important to monitor individual tolerance levels and adjust intake accordingly. While some people with IBS can handle small amounts of dairy, others may need to avoid it completely. The Monash Low FODMAP app is a helpful resource for checking recommended cheese serving sizes based on lactose content. Additionally, it is always advisable to consult a healthcare professional or a registered nutritional therapist for personalized advice.
In conclusion, cheddar cheese, as a hard cheese, is generally easier to digest and can be a good option for individuals with IBS due to its low lactose content. However, it is important to remember that everyone's intolerances and triggers are unique, so it is essential to listen to your body and adjust your diet as needed.
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Lactose intolerance and IBS
Lactose intolerance affects nearly two-thirds of people worldwide and over one-third of people in the United States. On the other hand, the prevalence of IBS is estimated to be between 10 and 15 percent of people in the US. IBS is more common in women than in men, and genetics may also play a role.
The symptoms of lactose intolerance include flatulence, bloating, nausea, vomiting, and diarrhoea. These symptoms typically occur only when a person with lactose intolerance consumes dairy products. The severity of symptoms is usually relative to the amount of lactose consumed. Lactose intolerance can be self-diagnosed by avoiding dairy products and then reintroducing them after a week or two to see if symptoms return. A doctor can also order a lactose breath test to confirm a diagnosis.
IBS symptoms can include flatulence, bloating, alternating diarrhoea and constipation, and stomach pains or cramping. These symptoms can be triggered by various factors, including certain types of food, stress, and anxiety. While dairy can be a trigger food for some people with IBS, it does not necessarily mean they are lactose intolerant. Treatment for IBS often involves making changes to one's diet and lifestyle, and in some cases, medication may be prescribed.
When it comes to cheese, which is the original query, it is worth noting that cheese is fairly low in lactose compared to other dairy foods such as milk, yoghurt, or ice cream. Harder cheeses like cheddar or parmesan are even lower in lactose due to the aging process. However, fats in cheese can slow down digestion, so eating a lot of cheese could lead to IBS symptoms, regardless of lactose levels. Therefore, it is recommended to start with small amounts and gradually increase if tolerated.
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Frequently asked questions
Cheddar cheese is a good source of protein and calcium, but it is also high in saturated fat, which can slow down digestion and cause IBS symptoms. Cheddar is a low FODMAP food, which means it is low in lactose, and can be consumed in moderation by those with IBS.
It is recommended that you eat no more than 40 grams of low-lactose cheese per serving if you have IBS.
Symptoms of IBS include bloating, gas, and diarrhea.
Other low-lactose cheeses that are suitable for people with IBS include feta, goat cheese, blue cheese, and mozzarella.
