Frederic Melton
When suffering from an upset stomach, it is best to avoid dairy products such as milk, cheese, and ice cream as they are high in fat and can be difficult for the body to digest. This is especially true for those who are lactose intolerant. Instead, it is recommended to consume bland, low-fibre, and easy-to-digest foods such as white rice, toast, and bananas. These foods can help neutralise stomach acid, firm up loose stools, and relieve indigestion.
| Characteristics | Values |
|---|---|
| Effect on upset stomach | Bad |
| Reason | Hard to digest, high in fat, contains lactose |
| Alternatives | Lactose-free milk, low-fat cheese, yogurt |
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What You'll Learn
Why cheese is hard to digest
When you have an upset stomach, it is best to avoid cheese and other dairy products. This is because they are hard for the body to digest, especially when the body lacks the enzyme lactase, which is needed to break down lactose, a sugar found in milk and other dairy products. Even if you are not lactose intolerant, a stomach virus can cause a temporary deficiency in lactase.
Cheese is hard to digest because it is high in fat. Fats can be harder for the body to break down, and consuming them in large amounts can cause bloating and gas. They can also trigger acid reflux, as they spend more time in the stomach. This is because they take longer to digest, which can otherwise keep you feeling full for longer.
Cheese also contains lactose, which the body breaks down into more easily absorbable sugars (glucose and galactose) with the lactase enzyme. However, some people produce less lactase, especially as they age, which makes digesting lactose more difficult. This can lead to digestive issues such as gas, bloating, abdominal pain, and diarrhea.
Fermented or cultured dairy products, such as yogurt and some cheeses, have less lactose and may be easier to digest. This is because they are partially broken down by bacteria during the fermentation process. Hard cheeses, like cheddar or Swiss cheese, are typically the most tolerable for the lactose intolerant.
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Alternatives to cheese
When experiencing an upset stomach, it is best to avoid cheese and other dairy products due to their high fat and lactose content, which can be difficult to digest. Instead, opt for bland, easy-to-digest foods that will help you recover faster. Here are some alternatives to cheese:
Plain White Rice
White rice is a refined carbohydrate that is low in fiber and easy to digest. It can help firm up your stool and stop diarrhea, a common symptom of an upset stomach.
Simple White-Bread Toast
Simple white-bread toast is a bland, low-fiber food that can help neutralize excess stomach acid and stop diarrhea. It is easier to digest than fiber-rich whole grains, which can irritate an upset stomach, especially if you are experiencing diarrhea or nausea.
Bananas
Bananas are easy to digest and can help ease stomach pain. They have a natural antacid effect and can relieve indigestion. Bananas are also high in potassium, which can help prevent irritation of the stomach lining.
Eggs and Gelatin
Eggs and gelatin can help settle your stomach. They are bland and easy to digest, making them a good option when your stomach is upset.
Nonfat Yogurt
While dairy products are generally not recommended when dealing with an upset stomach, plain nonfat yogurt may be okay in small amounts. Start with a little and see how your stomach reacts.
Sports Drinks, Clear Broth, and Coconut Water
If you are struggling to keep solid food down, these liquids can provide essential minerals like potassium, calcium, and sodium. They are easy to digest and can help you stay hydrated, which is crucial when dealing with an upset stomach.
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What to eat when you have an upset stomach
When you have an upset stomach, it is best to avoid dairy products like milk, cheese, and ice cream as they are high in fat and can be hard to digest. Instead, opt for bland, low-fibre, and easy-to-digest foods such as:
- Simple white-bread toast
- White rice
- Bananas
- Applesauce
- Baked potatoes
- Boneless, skinless chicken breast
If you are unable to keep solid foods down, try consuming clear liquids in frequent, small amounts. Some options include:
- Water
- Sports drinks
- Clear broth
- Coconut water
It is also important to stay hydrated and get enough rest. Once your symptoms improve, you can slowly reintroduce other foods into your diet. However, if your symptoms persist or worsen, consult a healthcare professional.
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Foods to avoid with an upset stomach
An upset stomach can be treated at home with a proper diet. However, if symptoms are extreme or prolonged, medical care is needed. When experiencing an upset stomach, it is best to avoid solid foods and stick to bland, easy-to-digest foods and drinks.
Foods and Drinks to Avoid
- Dairy products such as milk, cheese, and ice cream are hard for the body to digest due to their high-fat content.
- Fried and greasy foods, which are difficult to digest and can worsen an upset stomach.
- Whole grains, which are high in fibre and can irritate an upset stomach, especially if you have diarrhea or nausea.
- Fatty and acidic foods, which can irritate the stomach.
- Spicy foods, which can irritate existing ulcers.
- Alcohol, which can irritate the stomach and cause dehydration.
- Ultra-processed foods, which are high in additives, fat, lactose, and sugar, and can aggravate gastrointestinal symptoms.
- Soda and other fizzy drinks, which can upset the stomach.
- High-sugar foods, which may trigger symptoms of dumping syndrome or rapid gastric emptying.
If you are experiencing an upset stomach, it is important to stay hydrated by drinking plenty of fluids, such as water, sports drinks, or coconut water. Once you are able to keep fluids down, you can start to introduce bland, low-fibre foods such as white rice, toast, and bananas.
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When to seek medical help
While upset stomachs are common and usually harmless, there are certain instances where you should seek medical help.
Firstly, if you are experiencing severe or persistent abdominal pain, it is recommended that you consult a doctor. This is especially important if the pain is localized to a certain spot, sharp, persistent, or worsening, as it may indicate a more significant problem. Additionally, if you are unable to get comfortable or are experiencing raging stomach pain, medical attention is advised.
Secondly, if you are unable to keep any fluids down and are at risk of dehydration, you may need medical intervention to help you stay hydrated.
It is also important to seek medical advice if you are experiencing other symptoms alongside your upset stomach, such as unintentional weight loss, fatigue, bleeding, or cramping. These symptoms could indicate a more serious underlying condition, such as inflammatory bowel disease (IBD) or pancreatitis.
Furthermore, if your upset stomach is accompanied by a fever, nausea, vomiting, a quickened heartbeat, or a swollen or tender abdomen, it could be a sign of a condition like pancreatitis or cholecystitis. In such cases, it is crucial to contact your doctor.
Lastly, if your upset stomach persists after avoiding trigger foods and making dietary changes, it is recommended that you seek medical advice to identify and treat the underlying cause.
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Frequently asked questions
Cheese can be bad for an upset stomach, especially if you are lactose intolerant or have a milk or mold allergy.
If your intestines do not produce enough lactase, the enzyme that breaks down lactose, you may experience stomach pain, gas, bloating, and diarrhea within 30 minutes to two hours of eating cheese.
A milk allergy will cause stomach pain, inflammation, and swelling throughout the digestive tract. A mold allergy will cause stomach pain within a few minutes of eating cheese.
It is recommended to eat simple white-bread toast instead of fiber-rich whole grains when you have an upset stomach. Starchy, low-fiber foods like white rice can also help firm up your stool and stop diarrhea. If you can't keep solid food down, try sports drinks, clear broth, or coconut water to get your minerals.
Yes, some cheeses are lower in lactose than others. Hard cheeses like cheddar, parmesan, and Swiss are lower in lactose, as are brie, feta, and mozzarella.
