Randy Chandler
Cheese is a beloved dairy product, but it has received a bad reputation for causing gastrointestinal issues. While cheese is a nutrition powerhouse, offering calcium, protein, and other essential vitamins and minerals that promote bone health, it can be problematic for some people. Cheese can cause constipation or diarrhea, and those who frequently experience gastrointestinal upset after consuming cheese may be lactose intolerant or have a dairy allergy. However, cheese consumption has been linked to a reduced risk of colorectal cancer, specifically proximal colon cancer. This may be due to the presence of probiotics in some types of cheese, which can contribute to gut health by fostering the growth of good bacteria. Overall, while cheese may be problematic for some individuals, it can also provide potential health benefits when consumed in moderation.
| Characteristics | Values |
|---|---|
| GI problems | Yes, cheese may cause constipation or diarrhea for some people. |
| High in calories | Yes, cheese tends to be high in calories, saturated fat, and sodium. |
| Probiotics | Yes, some types of cheese contain probiotics, which can contribute to gut and overall health. |
| Colon cancer | Cheese consumption has been associated with a lower risk of developing colon cancer. |
| Lactose intolerance | Yes, cheese contains lactose, which can cause digestive issues for people with lactose intolerance. |
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What You'll Learn
Cheese and constipation
Cheese is a dairy product that offers calcium, protein, and other essential vitamins and minerals that promote bone health. However, it is also high in calories, saturated fat, and sodium. For some people, cheese can cause gastrointestinal issues, such as constipation or diarrhea.
Constipation occurs when stools become difficult to pass due to the slow movement of food waste through the large intestine. This can be caused by consuming too much fat, which is hard for the body to break down and can lead to bloating and gas. The body then produces more liquid, making stools loose and watery. Cheese, as a fatty food, can potentially cause this reaction.
Additionally, some people may experience constipation due to lactose intolerance or a dairy allergy. Lactose is a FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are poorly absorbed in the small intestine and can rapidly pull water into the colon, causing digestive issues such as constipation. Yogurts and hard cheeses have lower lactose content than other dairy products and may be better tolerated by those with lactose intolerance.
However, not everyone experiences constipation from cheese consumption. Individual gut reactions vary, and some people may find that cheese does not cause any digestive issues.
While cheese may be problematic for some, it is a source of probiotics, which are good bacteria that contribute to gut and overall health. Probiotics are typically found in aged cheeses that have not been heated afterward, including soft and hard varieties such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese. Consuming foods with probiotics can help restore the balance of good and harmful bacteria in the gut, potentially improving overall health.
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Cheese and diarrhoea
Cheese is a dairy product that offers calcium, protein, and other essential vitamins and minerals that promote bone health. However, it can be problematic for some people, causing gastrointestinal issues. While some people may experience constipation due to cheese consumption, others may suffer from diarrhoea.
Diarrhoea is characterised by loose, watery stools, and it can be caused by various factors, including lactose intolerance, allergies, or certain types of food. In the context of cheese, there are a few potential reasons why it may trigger diarrhoea in some individuals.
Firstly, cheese contains lactose, a type of sugar that can be difficult for some people to digest. Lactose intolerance occurs when the body struggles to produce enough of the enzyme lactase, which breaks down lactose in the small intestine. If lactose is not fully digested in the small intestine, it continues to the large intestine (colon), where bacteria feed on the undigested sugars, producing gas and fluid. This increase in fluid in the colon can lead to diarrhoea.
Secondly, cheese is a high-fat food, and consuming large amounts of fat can be challenging for the body to break down. This can result in bloating and gas, and it can also stimulate the colon to produce more liquid, contributing to watery stools and diarrhoea.
Additionally, some individuals may have a specific allergy or sensitivity to certain proteins in cheese. An allergic reaction or sensitivity to these proteins can trigger a range of gastrointestinal symptoms, including diarrhoea.
It is worth noting that not all cheese is the same, and different varieties may have varying effects on the digestive system. For example, softer cheeses tend to be higher in lactose, while aged cheeses, such as Swiss, cheddar, and Gouda, contain probiotics, which can promote a healthy balance of gut bacteria and potentially improve digestion.
If you frequently experience diarrhoea or other gastrointestinal issues after consuming cheese, it is advisable to seek medical advice. Tests for lactose intolerance or dairy allergy can help identify the specific triggers for your digestive upset. Additionally, a FODMAP elimination diet, supervised by a dietitian, can be helpful in pinpointing which specific foods or components are causing the symptoms.
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Cheese and probiotics
Cheese is a dairy product that offers calcium, protein, and other essential vitamins and minerals that promote bone health. However, it has been associated with gastrointestinal issues, such as constipation and diarrhoea. These issues may arise due to lactose intolerance or a dairy allergy, which can be identified through medical tests.
Probiotics are good bacteria that can contribute to gut and overall health. They can be found in some types of cheese, typically those that have been aged but not heated afterward, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, cottage cheese, and blue cheeses like Stilton. Consuming probiotics through cheese can help restore the natural balance of gut bacteria, which may be linked to conditions such as allergies, mood disorders, and arthritis.
Cheese with probiotic properties may offer benefits for gut health and cholesterol levels. Cheesemakers use live bacteria to convert lactose, the sugar in milk, into lactic acid, and then add rennet, an enzyme that curdles the milk into cheese. However, it is important to note that cheese tends to be high in calories, saturated fat, and sodium, so it should be consumed in moderation as part of a balanced diet.
While cheese can be a source of probiotics, it is not the only option for those seeking their gut health benefits. Probiotics can also be found in dietary supplements, fermented foods, yogurt, kefir, kombucha, sauerkraut, miso, tempeh, and kimchi. Additionally, eating a variety of plants can increase microbiome diversity and provide prebiotic fibre that supports the growth of good bacteria in the gut.
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Cheese and colorectal cancer
Cheese is a dairy product that offers calcium, protein, and other essential vitamins and minerals that promote bone health. However, cheese can be problematic for some people, causing gastrointestinal issues such as constipation or diarrhea.
Cheese consumption has been a subject of interest in studies examining its association with colorectal cancer. Colorectal cancer is the second most prevalent cancer worldwide, and it is important to understand the role of dietary factors in reducing the risk of this disease.
One study found that a diet rich in low-fat dairy products may reduce abnormal, pre-cancerous cell growth in the colon compared to conventional diets. Specifically, calcium in dairy products has been found to help reduce irritation in the colon, possibly lowering the risk of colorectal cancer. Additionally, vitamin D, which is also present in dairy, may play a role in preventing colorectal cancer.
Further studies have examined the relationship between cheese consumption and colorectal cancer. One systematic review and meta-analysis of prospective studies found no protective association between solid cheese consumption and colorectal cancer. However, cheese consumption was inversely associated with the risk of proximal colon cancer. This suggests that while cheese may not provide a protective effect against colorectal cancer, it could potentially lower the risk of cancer in specific regions of the colon.
It is worth noting that the impact of cheese on the colon and colorectal cancer risk may vary among individuals. Some people may experience gastrointestinal issues after consuming cheese, and in such cases, it is advisable to seek medical advice and consider testing for lactose intolerance or dairy allergy.
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Cheese and lactose intolerance
Cheese can be problematic for some people, causing gastrointestinal issues. However, it is important to note that every person's gut reacts differently to cheese. While some people may experience constipation, others may suffer from diarrhoea. If you frequently experience gastrointestinal issues after consuming cheese, it is advisable to consult a medical professional and consider testing for lactose intolerance or a dairy allergy.
Lactose intolerance occurs when the small intestine does not produce sufficient amounts of the enzyme lactase to effectively break down and digest lactose, a sugar found in milk and other dairy products. Lactose intolerance can lead to symptoms such as bloating, gas, abdominal pain, and diarrhoea. It is worth noting that lactose intolerance is usually harmless, but its symptoms can be uncomfortable.
Most individuals with lactose intolerance can manage their condition without completely eliminating dairy from their diet. Hard and matured cheeses, such as cheddar, Edam, Swiss, mozzarella, brie, and feta, contain little to no lactose and are generally well-tolerated by those with lactose intolerance. Other low-lactose cheese options include cottage cheese, ricotta, and feta cheese made from goat or sheep's milk. Additionally, butter, cream, and yoghurt typically contain low levels of lactose and are usually well-tolerated.
To determine your tolerance level, it is recommended to start with small servings of dairy and gradually increase the amount until you notice any unpleasant symptoms. Lactase enzyme supplements may also help manage lactose intolerance, aiding in the digestion of lactose-containing foods. However, if supplements do not provide relief, it is important to consult a doctor for further guidance.
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Frequently asked questions
Cheese can be problematic for some people, causing gastrointestinal issues such as constipation or diarrhea. However, it is not inherently bad for the colon and can even be beneficial when consumed in moderation. Cheese is a good source of calcium, protein, and probiotics, which can contribute to gut health.
Excessive cheese consumption can lead to constipation or diarrhea due to its high-fat content, which can be harder for the body to break down. This can result in bloating, gas, and loose stools.
Yes, cheese contains probiotics, which are good bacteria that can contribute to gut health. Additionally, cheese is a source of calcium, which may help reduce irritation in the colon and lower the risk of colon cancer.
It is important not to overdo it when it comes to cheese consumption. While the exact amount may vary depending on individual tolerance, it is generally recommended to consume cheese in moderation as part of a balanced diet.
Yes, there are other food sources that can provide similar benefits to the colon. For example, yogurt, fermented foods, and low-lactose dairy products can also contain probiotics and calcium while being easier on the digestive system for those with lactose intolerance.
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