Frederic Melton
Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder that affects around 5 million Canadians and is characterised by symptoms such as abdominal pain, bloating, diarrhoea, and constipation. Dietary choices play a significant role in managing IBS, and certain foods are known to trigger or exacerbate symptoms, including those high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Cheese, a beloved dairy product, is often a source of concern for individuals with IBS due to its potential to trigger digestive issues. While cheese may be problematic for some, others may find it beneficial in managing their condition. This article will explore the relationship between cheese and IBS, discussing the potential benefits and drawbacks of cheese consumption for individuals with this disorder.
Is cheese bad for IBS diarrhea?
| Characteristics | Values |
|---|---|
| High in lactose | Yes, especially soft cheeses such as cottage cheese, cream cheese, and ricotta. Harder cheeses like cheddar and parmesan are lower in lactose. |
| High in fat | Yes, the high-fat content can trigger diarrhea, especially for those with bile acid issues. |
| High in histamine | Yes, aged cheeses like blue cheese, cheddar, and parmesan are higher in histamine, which can trigger gut symptoms in sensitive individuals. |
| FODMAP content | Varies, some cheeses are lower in FODMAPs than others. |
| Personal tolerance | Individual tolerance varies; some people with IBS may experience benefits from consuming cheese, while others may find it triggers their symptoms. |
| Portion size | Moderation is key; overindulging in cheese may increase the risk of digestive discomfort. |
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What You'll Learn
Lactose intolerance and IBS
Irritable Bowel Syndrome (IBS) and lactose intolerance are two different conditions, but they share some symptoms and can be difficult to distinguish from one another.
IBS is a common digestive issue that affects the stomach and intestines (gastrointestinal tract). Symptoms include flatulence, bloating, alternating diarrhoea and constipation, and stomach pains/cramping. There is no cure for IBS, but symptoms can be managed through lifestyle changes, such as diet and exercise.
Lactose intolerance occurs when the body does not produce enough of the enzyme lactase, which is required to break down lactose, a type of sugar found in milk and other dairy products. Symptoms of lactose intolerance include flatulence, bloating, nausea, vomiting, and diarrhoea. These symptoms typically occur 30 minutes to two hours after consuming dairy. There is no cure for lactose intolerance, but symptoms can be managed by avoiding dairy products or taking lactase enzymes when consuming dairy.
It is possible to have both IBS and lactose intolerance, and dairy products are known triggers for both conditions. However, not all people with IBS are lactose intolerant, and vice versa. Soft cheeses, such as cottage cheese, cream cheese, and ricotta, are particularly high in lactose and may be problematic for people with IBS or lactose intolerance. Hard cheeses, such as cheddar or parmesan, may be better tolerated. Yogurt is also an exception, as the live cultures break down the lactose, making it less likely to cause symptoms.
If you are experiencing symptoms of IBS or lactose intolerance, it is important to speak to a healthcare professional for guidance on testing, diagnosis, and treatment options. Keeping a food journal can also help identify trigger foods and manage symptoms.
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High-fat content in cheese
The high-fat content in cheese can trigger IBS symptoms. Fats can slow down digestion, which causes gas to travel more slowly through the gut, leading to increased cramping and pain. This can be particularly problematic for people with bile acid issues, as bile acid reabsorption problems can trigger diarrhoea.
Cheese is a high-fat food, and fat can slow down the digestive process. This means that eating cheese can cause gas to be present in the intestines for longer, leading to cramping and pain. This is a particular issue for those with bile acid issues, as the body needs bile to absorb and use fats. If the bile acid is not reabsorbed, it can cause diarrhoea.
However, it is important to note that not all individuals with IBS will react to cheese in the same way. Some people may find that the protein and fat content in cheese helps them feel full and satisfied, reducing the urge to overeat or consume problematic foods. Cheese is also a good source of nutrients, providing protein and calcium in a relatively small serving.
For those who are sensitive to the high-fat content of cheese, it is recommended to start with small amounts and monitor how your body responds. Aged cheeses, such as blue cheese, cheddar, or parmesan, tend to be higher in fat content, so it may be worth exploring low-fat or non-fat dairy options to reduce symptoms.
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Low-lactose cheese options
While cheese is generally considered to be low in lactose compared to other dairy products, the amount of lactose in cheese varies depending on the type and brand. The good news is that if you are lactose intolerant, you may not need to cut cheese out of your diet completely. However, it is important to note that tolerance for different types of cheese varies from person to person, even among those with lactose intolerance.
- Hard and aged cheeses: These cheeses are generally lower in lactose than soft and fresh cheeses. Examples include Parmigiano Reggiano, which is typically aged for a minimum of 12 months, and Manchego, a popular sheep's milk cheese.
- Cheddar: Whether sharp or mild, all cheddar cheese varieties have relatively low levels of lactose.
- Swiss cheese: Swiss cheese contains only trace amounts of lactose.
- Mozzarella: While fresh mozzarella contains a significant amount of lactose, hard mozzarella, which is often found in blocks or shredded form, has lower lactose content due to fermentation.
- Goat cheese: Goat cheese has a different chemical structure than cow's milk, containing less lactate protein. Aged goat cheeses, such as Midnight Moon and Old Kentucky Tomme, can be good options for those looking for low-lactose choices.
It is important to remember that individual tolerance may vary, and it is always a good idea to consult a healthcare professional or a registered dietitian for personalized advice.
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Other IBS trigger foods
Dairy products, especially those high in lactose, are a common trigger for IBS symptoms. These include milk, soft cheeses, and ice cream. However, some dairy products, such as yogurt, lactose-free milk, and certain varieties of sharp cheddar, may be better tolerated.
- Fried foods: These are often cooked in high amounts of unhealthy oils, making them difficult for people with IBS to digest.
- High-fat foods: These can worsen symptoms like gas, bloating, and diarrhea.
- Caffeinated drinks: Coffee, tea, cola drinks, and energy drinks can trigger IBS symptoms due to their stimulating effect on the intestines.
- Highly processed foods: These often contain additives or preservatives that may trigger IBS flare-ups.
- Cruciferous vegetables: Broccoli, cauliflower, and other cruciferous vegetables contain raffinose, a type of sugar that can contribute to bloating and gas if not properly digested.
- Beans, lentils, and chickpeas: These are high in galactans, a carbohydrate that some people with IBS may have trouble digesting.
- Fruits high in fructose: Apples, pears, and dried fruits can trigger similar side effects as undigested lactose.
- Artificial sweeteners: Commonly found in sugar-free gums, sorbitol and xylitol can cause diarrhea.
- Gluten: While not a trigger for everyone with IBS, some people may find that following a gluten-free diet improves their symptoms.
It is important to note that trigger foods can vary from person to person, and a registered dietitian or doctor can provide personalized guidance on managing IBS symptoms through dietary choices.
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Personal tolerance varies
However, some people with IBS may find that cheese worsens their symptoms. Cheese is high in lactose, which can be difficult for people with lactose intolerance to digest. Lactose intolerance is common in people with IBS, and the inability to properly digest lactose can lead to symptoms such as bloating, gas, and diarrhea. Additionally, the high-fat content of cheese can slow down digestion, causing gas to travel more slowly through the gut and potentially leading to increased cramping and pain. For people with bile acid issues, the fat content of cheese can trigger diarrhea specifically. Aged cheeses, such as blue cheese, cheddar, or parmesan, are also higher in histamine, which can trigger gut symptoms in sensitive individuals.
It is worth noting that even low-lactose cheese can cause IBS flare-ups if eaten in excess, as the overall fat content may still be high. Therefore, moderation is key when it comes to cheese consumption for individuals with IBS. It is recommended to start with small amounts of cheese and pay attention to how your body responds, as personal tolerance varies. Some people may find they can tolerate certain types of cheese better than others, such as hard cheeses that are lower in lactose, like cheddar or parmesan.
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Frequently asked questions
Cheese may trigger IBS symptoms, but not all individuals with IBS react the same way to this dairy product. Cheese is a good source of protein and calcium. However, it is fairly low in lactose compared to other dairy products, and some people are sensitive to even low levels of lactose or the high fat content. Aged cheeses such as blue cheese, cheddar or parmesan are higher in histamine, which can trigger gut symptoms in some sensitive individuals.
Soft cheeses such as cottage cheese, cream cheese, and ricotta are particularly high in lactose and may be troublesome for people with IBS. Harder, aged cheeses such as asiago, cheddar, mozzarella, or parmesan are lower in lactose and may be better tolerated.
Some people with IBS may need to cut out dairy completely and get calcium from other calcium-rich foods. Doctors may recommend choosing calcium-rich foods over calcium supplements, as supplements may increase the risk of cardiovascular conditions.
Caffeine can increase diarrhea, so coffee, tea, cola drinks, chocolate, and some over-the-counter pain relievers should be consumed with caution. Beans, lentils, and chickpeas are high in galactans, which some people may have trouble digesting. Fried and highly processed foods are also hard on the digestive system and may worsen IBS symptoms.
