Randy Chandler
Cheese is a beloved food enjoyed worldwide, with a diverse array of flavours, textures, and varieties. However, amidst the cheese platters and grilled sandwiches, a common question arises: is cheese bad for acid reflux? The answer is that it depends on the type of cheese and the individual's sensitivity. While cheese is not a direct cause of acid reflux, it may worsen symptoms due to its high-fat content, which delays stomach emptying and increases the risk of acid flowing back up into the oesophagus. Fresh cheeses with lower PRAL values and probiotic benefits are generally better tolerated, while hard cheeses with higher PRAL values have a higher potential to form acid. For those with acid reflux, opting for fresh, milder cheeses in moderate portions can be a practical approach to managing symptoms. Additionally, grass-fed cheese may offer a healthier balance of omega fatty acids, and some studies suggest that dairy products could protect against cavities.
| Characteristics | Values |
|---|---|
| Type of cheese | Fresh cheese has a lower PRAL value, indicating it is less likely to contribute to acid load in the body. Harder cheeses like Cantal and blue-veined cheese have higher PRAL values, suggesting they are more acid-forming. |
| Lactose sensitivity | Aged cheeses have lower lactose content, making them more tolerable for individuals with lactose sensitivity. |
| Fat content | Cheese is high in fat, which can delay stomach emptying and increase the risk of acid reflux. |
| Probiotics | Fresh cheese, particularly those with probiotic bacteria, can enhance the survival of beneficial lactic acid bacteria (LAB) in the gastrointestinal tract, potentially improving gut health and helping to manage acid reflux symptoms. |
| Omega-3 fatty acids | Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. |
| Dental health | According to a 2015 Danish study, a diet high in dairy may protect teeth from cavities. |
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What You'll Learn
High-fat content in cheese can cause acid reflux
Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the oesophagus, causing irritation. While diet plays a significant role in managing acid reflux, not everyone with acid reflux will have the same reaction to cheese. The impact of cheese on acid reflux depends on the type of cheese consumed and the individual's body response.
Cheese is often rich in fat, and high-fat foods can delay stomach emptying and increase the risk of acid reflux. Fatty foods can relax the lower oesophageal sphincter (LES), a muscular valve separating the oesophagus from the stomach. This relaxation can contribute to reflux. Therefore, individuals with acid reflux may want to opt for low-fat or non-fat cheese options, as these may be less aggravating to the stomach.
Fresh cheeses, such as mozzarella, cottage cheese, and goat cheese, tend to have milder flavours and lower acidity, making them generally well-tolerated by those with acid reflux. They also have lower Potential Renal Acid Load (PRAL) values, indicating a lower potential to contribute to acid load in the body. Additionally, fresh cheeses with probiotic bacteria can enhance the survival of beneficial lactic acid bacteria (LAB) in the gastrointestinal tract, potentially improving gut health and helping manage acid reflux symptoms.
On the other hand, hard cheeses like Cantal and blue-veined cheeses have higher PRAL values, suggesting a higher potential for acid formation. However, despite their high PRAL values, hard cheeses are rich in lactate, which may mitigate their impact on acid reflux. While the high-fat content in cheese can contribute to acid reflux, the type of cheese and individual tolerance also play a role. It is recommended to opt for fresh, low-fat cheeses and monitor portion sizes to manage acid reflux symptoms effectively.
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Hard cheeses have a higher potential to form acid
The impact of cheese on acid reflux depends on the type consumed. Hard cheeses like Cantal and blue-veined cheese such as Fourme d’Ambert have higher Potential Renal Acid Load (PRAL) values, suggesting they are more acid-forming. PRAL values are calculated based on the content of protein, phosphorus, chloride, sodium, potassium, magnesium, and calcium.
Despite their high PRAL values, hard cheeses are rich in lactate, which may reduce their acidifying effects. This means that while hard cheeses have a higher potential to form acid, their actual impact on acid reflux might be lessened by their lactate content.
Fresh cheeses, particularly those produced with probiotic bacteria, can improve the survival of beneficial lactic acid bacteria (LAB) in the gastrointestinal tract. These probiotics can potentially improve gut health and help manage acid reflux symptoms by maintaining a healthy balance of gut flora. Fresh cheese also protects LAB against bile salts and pancreatic enzymes, enhancing their delivery to the gut. As a result, fresh cheeses with lower PRAL values might be less likely to worsen acid reflux symptoms.
For those with acid reflux, opting for fresh cheese and monitoring their body's response can be a practical approach to managing symptoms. Milder cheeses, such as mozzarella, cottage cheese, goat cheese, Swiss, and feta, tend to be more well-tolerated by individuals with acid reflux. Additionally, watching portion sizes and using cheese sparingly as a garnish can help include cheese in the diet while managing acid reflux.
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Fresh cheeses may help manage acid reflux symptoms
The impact of cheese on acid reflux depends on the type consumed. Fresh cheeses, with their lower Potential Renal Acid Load (PRAL) values and probiotic benefits, may be less likely to exacerbate acid reflux symptoms. PRAL measures the acid-forming potential of a food by considering its protein, phosphorus, chloride, sodium, potassium, magnesium, and calcium content. Fresh cheese has a lower PRAL value, around -0.8 mEq/100g, indicating it is less likely to contribute to acid load in the body.
Fresh cheeses, particularly those produced with probiotic bacteria, can enhance the survival of beneficial lactic acid bacteria (LAB) in the gastrointestinal tract. These probiotics can improve gut health and help manage acid reflux symptoms by maintaining a healthy balance of gut flora. Fresh cheese has been shown to significantly improve the survival of LAB in acidic conditions similar to the stomach environment. It also protects LAB against bile salts and pancreatic enzymes, enhancing their delivery to the gut.
For individuals with acid reflux, opting for fresh cheeses and monitoring their body's response can be a practical approach to managing symptoms. Examples of fresh cheeses that are generally well-tolerated by individuals with acid reflux include mozzarella, cottage cheese, goat cheese, ricotta, and feta. These cheeses can be incorporated into meals in various ways, such as in vegetable wraps, light cheese salads, or paired with whole-grain crackers.
It is important to note that while fresh cheeses may be less likely to exacerbate acid reflux symptoms, they can still contain high levels of fat. Fatty foods can relax the lower esophageal sphincter and slow down the emptying of the stomach, contributing to reflux. Therefore, it is recommended to watch portion sizes and consume cheese in moderation, regardless of its freshness. Additionally, grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
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High-acidity cheeses like feta and mozzarella
The impact of cheese on acid reflux depends on the type consumed. While some cheeses are more acidic, others are more alkaline. High-acidity cheeses like feta and mozzarella typically have a pH ranging from 4.9 to 5.5, with a tangy and slightly acidic taste. The pH of mozzarella is slightly acidic, giving it a subtle tanginess that balances its mild and milky flavour. Mozzarella has a stretchy and elastic texture, and it melts beautifully, making it ideal for forming stringy cheese pulls.
Feta, on the other hand, has a lower pH level, resulting in a crumbly and dry texture. Its low pH gives it a signature savoury and tangy flavour profile. Due to its acidity, feta retains its shape when heated, making it suitable for grilling or baking rather than melting.
The pH of cheese is influenced by factors such as the type of cheese, its age, and the production process. Milk used in cheesemaking also impacts the initial pH of the cheese. The breed of the animal, stage of lactation, and feed can all affect the natural pH of milk. As cheese ages, the pH can change due to the metabolism of mould, as seen in blue cheese.
For individuals with acid reflux, it is important to consider the high-fat content of cheese, as fatty foods can delay stomach emptying and contribute to reflux. Fresh cheeses, with their lower PRAL values and probiotic benefits, are less likely to exacerbate acid reflux symptoms. Hard cheeses, despite their high PRAL values, are rich in lactate, which may reduce their acidifying effects.
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Lactose intolerance and acid reflux
Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the oesophagus, causing irritation and a burning sensation in the chest. While diet and certain foods can play a role in managing acid reflux symptoms, the impact of cheese specifically depends on the type of cheese consumed.
Fresh cheeses, such as those produced with probiotic bacteria, tend to have lower Potential Renal Acid Load (PRAL) values, indicating a lower likelihood of contributing to acid load in the body. These fresh cheeses can also enhance the survival of beneficial lactic acid bacteria (LAB) in the gastrointestinal tract, potentially improving gut health and helping to manage acid reflux symptoms.
On the other hand, hard cheeses like Cantal and blue-veined cheeses have higher PRAL values, suggesting they are more acid-forming. However, despite their high PRAL values, hard cheeses are rich in lactate, which may reduce their acidifying effects.
For individuals with acid reflux, opting for fresh cheeses and monitoring their body's response can be a practical approach to managing symptoms. Additionally, fatty foods, such as excessive amounts of cheese, can delay stomach emptying, contributing to reflux. Therefore, moderation is recommended.
Now, let's delve into the connection between lactose intolerance and acid reflux. Lactose intolerance is a digestive condition where the body struggles to digest lactose, a sugar found in milk and other dairy products. This occurs due to insufficient lactase, an enzyme needed to break down lactose, in the small intestine. As a result, undigested lactose reaches the large intestine, causing fermentation, bloating, gas, abdominal cramps, and diarrhoea.
Several mechanisms link lactose intolerance to worsened acid reflux symptoms:
- Increased Stomach Acid Production: Lactose intolerance can trigger the release of additional stomach acid, irritating the oesophageal lining and leading to heartburn and acid reflux symptoms.
- Delayed Stomach Emptying: Lactose fermentation creates gas and bloating, putting pressure on the lower oesophageal sphincter (LES). This weakens the LES, allowing stomach acid to rise and trigger acid reflux.
- Inflammation: The fermentation process caused by lactose intolerance can irritate and inflame the digestive tract, including the oesophagus, further contributing to acid reflux symptoms.
To manage both acid reflux and lactose intolerance, the following strategies can be considered:
- Dietary Changes: Reducing or eliminating dairy products can significantly improve symptoms. Lactose-free alternatives for milk, cheese, yoghurt, and other dairy products are available, including almond, soy, oat, or rice milk.
- Lactose Enzyme Supplements: Taking lactase enzymes before consuming dairy can aid in lactose digestion and prevent digestive discomfort.
- Lifestyle Modifications: Eating smaller meals more frequently can reduce pressure on the LES. Additionally, elevating the head of your bed can help keep stomach acid in place during sleep. Managing stress through relaxation techniques like yoga and meditation may also help, as stress can exacerbate both conditions.
It is important to note that if dietary and lifestyle changes do not adequately control acid reflux symptoms, consulting a healthcare professional is crucial. They can diagnose the cause, assess the severity, and recommend further treatments, such as medications to reduce stomach acid production or promote stomach emptying.
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Frequently asked questions
It depends on the type of cheese. Fresh cheeses with lower PRAL values and probiotic benefits might be less likely to exacerbate acid reflux symptoms. Harder cheeses with higher PRAL values could contribute to acid load, although their lactate content might reduce their acidifying effect.
Lower-acidity cheeses include ricotta and blue cheese, with pH levels ranging from 5.8 to 6.2.
Cottage cheese, feta, and mozzarella typically have a higher acidity level, with a pH ranging from 4.9 to 5.5.
Here are a few tips:
- Combine mild cheese, such as mozzarella or Swiss, with vegetables and wrap them in a whole-grain tortilla.
- Make a light cheese salad with mixed greens, cherry tomatoes, cucumber slices, and a sprinkle of feta or goat cheese.
- Pair a small portion of your favourite mild cheese with whole-grain crackers.
- Use cheese sparingly as a garnish. For example, grate a small amount of Parmesan or sprinkle some crumbled blue cheese over a salad or pasta dish.
Cheese is a good source of protein and calcium. According to some studies, cheese and dairy products may help protect teeth from cavities. Additionally, grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. While eating cheese in moderation is recommended, it can be a delicious and nutritious part of a balanced diet.
