Patrick Oconnell
Bloating is a common condition that can be caused by a variety of factors, including diet, swallowing air, impaired muscle function in the digestive tract, or underlying medical conditions. While bloating is typically temporary and harmless, regular bloating can be uncomfortable and may indicate a more serious issue. One of the dietary causes of bloating is dairy products, which are rich in lactose, a natural sugar that many adults have reduced ability to digest due to decreased lactase production. This leads to lactose intolerance, which is characterised by bloating, cramping, and sometimes diarrhoea. Cheese, in particular, is a dairy product that can induce bloating due to its high lactose, fat, and sodium content.
Is Cheese Bad for Bloating?
| Characteristics | Values |
|---|---|
| Reason for bloating | Fermentation of undigested carbohydrates like lactose in the large intestine |
| Common reason for post-cheese bloating | Lactose intolerance |
| Aged cheeses with very low lactose levels | Parmesan, Cheddar |
| Fresh cheeses with higher levels of lactose | Ricotta, Cream Cheese |
| Low-lactose cheeses | Brie, Feta, Mozzarella |
| High-sodium cheeses | Feta, Halloumi, Processed cheese |
| Dairy proteins that can cause bloating | Casein, Whey |
| Bloating caused by | Gas build-up, Fluid retention, Slowed digestion |
| Tips to avoid bloating | Control portion sizes, Avoid fats, Eat slowly, Take a walk after eating, Massage abdomen |
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What You'll Learn
Lactose intolerance
Bloating is often caused by certain foods, especially those that the gut has trouble absorbing. For people with lactose intolerance, dairy products can cause bloating and digestive issues. Lactose intolerance occurs in people who lack the enzyme (lactase) needed to break down and absorb lactose, a sugar found in milk and other dairy products. This condition is usually harmless, but can cause uncomfortable symptoms such as bloating, gas, nausea, and stomach pain.
The signs and symptoms of lactose intolerance typically occur within 30 minutes to two hours after consuming lactose-containing foods. These symptoms include bloating, gas, nausea, vomiting, stomach pain, and stomach gurgling. The severity of symptoms depends on the amount of dairy consumed and individual tolerance levels. Lactose intolerance affects a significant portion of the population, with some estimates suggesting up to 68%.
To manage lactose intolerance, individuals can consider the following:
- Avoiding dairy products or choosing lactose-free alternatives.
- Opting for low-lactose cheeses: Hard or aged cheeses like Parmesan, Brie, Mozzarella, Swiss, and goat cheese are generally better tolerated than soft cheeses like cottage cheese, cream cheese, and ricotta.
- Reducing portion sizes: Instead of completely eliminating cheese, try reducing the amount consumed, as the amount of lactose ingested can impact symptom severity.
- Consulting a doctor or dietitian: They can advise on dietary modifications to ensure adequate calcium intake and overall health.
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Sodium content
Cheese is often praised for its high calcium content, but it is also usually loaded with sodium, which can have adverse health effects. Sodium is added to cheese to control moisture, enhance flavour, and preserve the cheese by preventing the growth of harmful bacteria. While sodium is essential in cheesemaking, excessive consumption of salty cheese can lead to several health issues, including bloating.
High sodium intake can cause water retention as the body works to maintain a balance of electrolytes. This retention can lead to swelling in the abdominal area, resulting in bloating. Additionally, a diet high in sodium can negatively affect calcium retention. Consuming too much sodium causes the body to excrete more calcium through urine, leading to a loss of bone density and an increased risk of osteoporosis.
Some cheeses are naturally lower in sodium. For example, Swiss cheese contains only 53 milligrams of sodium per ounce, while processed cheeses like American cheese tend to be higher in sodium. Harder cheeses typically have higher sodium content as they require more salt in the aging process. However, some cheesemakers are experimenting with techniques to reduce the need for added salt, resulting in lower-sodium options.
If you are concerned about your sodium intake, it is important to be mindful of the types of cheese you consume, check nutrition labels, and control your portion sizes. Lactase enzyme supplements and probiotics can also help reduce bloating for those with lactose intolerance. While cheese can be enjoyed as part of a balanced diet, excessive consumption of high-sodium varieties may lead to bloating and other health issues.
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Dairy protein sensitivity
The main proteins in cow's milk are casein and whey, and symptoms of an allergy can include blood-streaked stool, wheezing, coughing, and vomiting. In infants, additional symptoms may include vomiting, diarrhea, rashes, and excessive crying. For those with dairy protein sensitivity, it is imperative to avoid milk proteins to prevent immediate and potentially severe illness and possible long-term effects, such as failure to thrive in infants. This involves removing all cow's milk protein-containing products from the diet, which can be challenging due to the presence of milk proteins in various processed foods.
Diagnosing dairy protein sensitivity can be complex and may involve a presumptive diagnosis of colic in infants or gastrointestinal issues in older individuals. A trial of medication that suppresses stomach acid production or a temporary switch to a hypoallergenic formula may be recommended to observe any improvements in symptoms. In some cases, a milk protein allergy may develop after gastrointestinal surgery, malnutrition, or gastrointestinal infection.
Managing dairy protein sensitivity involves strict avoidance of milk proteins. Commercial cow's milk protein-free formulas are available, and checking ingredient lists for milk proteins such as casein and whey is essential. Lactose-free products may still contain milk proteins, so careful label reading is necessary. A registered dietitian can provide personalized guidance on managing dairy protein sensitivity and ensuring adequate nutrient intake.
While not directly related to dairy protein sensitivity, it is worth noting that cheese, especially aged or hard cheeses like Parmesan, Brie, Mozzarella, Swiss, and goat cheese, are generally better tolerated by individuals with lactose intolerance due to lower lactose content. However, high-lactose cheeses like cottage cheese, cream cheese, ricotta, and feta cheese are more likely to cause digestive issues in lactose-intolerant individuals.
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Fermentation in the gut
High-fibre foods, such as beans, lentils, and certain vegetables, are well-known for causing bloating due to the fermentation process. Additionally, foods containing FODMAPs (fermentable oligo-di-monosaccharides and polyols) can be difficult for some people to digest and are, therefore, more likely to cause bloating. Typical trigger foods include garlic, onions, beans, chickpeas, wheat, lentils, and milk.
Dairy products, including cheese, can also cause bloating for those who are lactose intolerant. Lactose is a natural sugar found in dairy products, and it falls into the FODMAP category. High-lactose cheeses, such as cottage cheese and ricotta, are more likely to cause digestive issues. However, low-lactose cheeses like Brie, feta, and mozzarella are generally better tolerated.
It is worth noting that lifestyle factors such as stress, ageing, and lack of sleep can also disrupt the balance of the gut microbiome and potentially contribute to gut fermentation and bloating. Additionally, certain medications, such as antibiotics and acid blockers, can affect the gut environment and lead to an overgrowth of bacteria, resulting in excess fermentation.
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Swallowing air
There are many ways to unknowingly swallow excess air. For instance, you may swallow air while eating or drinking. Chewing gum can also cause aerophagia. Furthermore, smoking and loose dentures can also cause a person to swallow more air. If you use a CPAP machine to help you breathe while you sleep, you may also be swallowing more air than normal.
Aerophagia may also be a side effect or complication of a condition or medical treatment. For example, doctors often see aerophagia as a sign of other problems, such as an illness that affects your digestive system, or a psychological disorder like anxiety or depression.
If you are experiencing symptoms of aerophagia, it is important to determine the underlying cause to prevent physical discomfort and emotional distress. Seeing a healthcare provider can help diagnose and treat aerophagia.
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Frequently asked questions
Yes, cheese can be bad for bloating. This is due to lactose intolerance, which is caused by reduced lactase production. Lactose is a sugar found in milk and cheese. When lactose isn't fully digested, it travels to the colon, where bacteria ferment it, producing gas and causing bloating.
Yes, high-lactose cheeses like cottage cheese, ricotta, cream cheese, and feta are more likely to cause bloating.
Yes, aged cheeses like Parmesan, cheddar, mozzarella, Swiss, and goat's cheese have lower lactose levels and are less likely to cause bloating.
Bloating can be caused by various factors such as swallowing air, overeating, carbonated beverages, beans, sweeteners, and cruciferous vegetables.
To prevent bloating, it is recommended to control portion sizes, reduce fat intake, and eat slowly. Aged cheeses with lower lactose content are also less likely to cause bloating.
