Randy Chandler
Cheese is a popular food that provides protein, calcium, and other nutrients. However, some people experience digestive issues after consuming cheese, such as bloating, cramping, and diarrhea. These problems may be due to lactose intolerance, a milk allergy, or the high-fat content of cheese. On the other hand, some types of cheese may improve gut health by providing good bacteria. Additionally, cheese may offer protection against cavities and contribute to heart health. Overall, while cheese can be problematic for some, it may also provide health benefits when consumed in moderation.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a good source of calcium, protein, vitamins A and B12, zinc, riboflavin, selenium, and omega-3 fatty acids. |
| Positive impact on gut health | Some cheeses, such as cheddar, Parmesan, and Gouda, contain probiotics (good bacteria) that can improve gut health. |
| Cardiovascular benefits | Cheese may have a positive effect on cardiovascular health, with high-fat cheeses containing small amounts of conjugated linoleic acid (CLA), which may help prevent heart disease. |
| Dental benefits | Eating cheese may help reduce cavities by stimulating saliva flow and reducing cariogenic bacteria in the mouth. |
| Digestive issues | Cheese can cause digestive issues such as bloating, cramping, gas, abdominal pain, constipation, and diarrhea, especially for those with lactose intolerance or dairy allergies. |
| High-calorie content | Cheese is high in calories, saturated fat, and sodium, which may negatively impact cardiovascular health and blood pressure. |
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What You'll Learn
Lactose intolerance and dairy allergies
Lactose intolerance is a digestive problem caused by the body's inability to produce enough lactase, an enzyme needed to digest lactose, a sugar found in milk and other dairy products. Lactose intolerance can cause symptoms such as nausea, stomach pain, bloating, gas, and diarrhea. It is important to note that lactose intolerance is not life-threatening, but it can cause significant discomfort. People with lactose intolerance can manage their symptoms by limiting their dairy intake, choosing lactose-free or lactose-reduced options, or adding small amounts of dairy to their meals.
On the other hand, a dairy allergy is an immune system response. The body reacts to the proteins in milk and other dairy products as if they are dangerous, which can trigger an allergic reaction. Dairy allergy symptoms can vary and may affect not only the digestive system but also other parts of the body, including the skin and lungs. In some cases, a dairy allergy can lead to a severe allergic reaction called anaphylaxis, which can be life-threatening. People with a dairy allergy must strictly avoid all dairy products to prevent allergic reactions.
It is worth noting that the symptoms of lactose intolerance and dairy allergies may overlap, and it can be challenging to distinguish between the two based on symptoms alone. Therefore, it is important to consult a doctor or a registered dietitian for proper diagnosis and guidance on managing these conditions.
While cheese is a dairy product that contains lactose, not all people with lactose intolerance or dairy allergies need to completely avoid it. Aged and firm cheeses like Parmesan, Swiss, and cheddar are generally lower in lactose and may be tolerated in small amounts by those with lactose intolerance. However, softer cheeses like ricotta, cottage cheese, and American cheese contain more lactose and are more likely to trigger digestive issues.
Additionally, some people may choose to avoid cheese due to its high-fat content, especially those with cardiovascular disease or high cholesterol. However, cheese also has several nutritional benefits, including being a good source of calcium, protein, vitamins A and B12, and healthy fats like conjugated linoleic acid (CLA), which may offer cardiovascular and metabolic health benefits.
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Nutritional benefits of cheese
Cheese is a nutrient-rich food that can be a good source of nutrition for people who can tolerate it. Here are some of its nutritional benefits:
Bone Health
The calcium and phosphorus content in cheese makes it a good choice for maintaining healthy bones and teeth. Dairy products, particularly cheese fortified with vitamin D, can help prevent osteoporosis by increasing calcium and protein intake. A study by dental professionals showed that eating cheese might help prevent dental cavities.
Muscle Growth and Repair
Cheese is a good source of protein, which is essential for muscle repair and growth.
Immune Support
Cheese contains nutrients like vitamin B12 and selenium, which help support a healthy immune system. Selenium is an essential mineral that can be obtained from cheese. It boosts immunity and regulates thyroid function by aiding in the production of thyroid hormones.
Weight Management
Cheese can aid in weight management due to its high protein content, which increases feelings of fullness.
Cardiovascular Health
High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. A diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
Digestive Issues
While cheese can cause digestive issues for some people, such as those with lactose intolerance or dairy allergies, others may be able to tolerate natural, harder cheeses like Cheddar, Swiss, and Monterey Jack, which are lower in lactose. Additionally, the FODMAP elimination diet can help identify which cheeses or foods trigger GI symptoms.
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High-fat content and calories
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For instance, a 30g serving of cheddar cheese provides about 230 calories, which is more than 10% of the daily requirement. Harder cheeses, such as cheddar, tend to have higher calories than softer varieties. For example, mozzarella has 85 calories per ounce, while brie has 95, and cheddar has 114. Ricotta and cottage cheese are lower in calories and fat than other cheeses.
Cheese is also high in fat, including saturated fat, which some experts advise limiting in one's diet. The fat content varies depending on the type of cheese, with goat's cheese, brie, and edam having about 26g of fat per 100g, and mozzarella and ricotta being lower in fat. Harder cheeses, such as cheddar, have lower levels of lactose and can be tolerated in small amounts by those with lactose intolerance.
Fats can be harder for the body to break down, and consuming them in high amounts can lead to bloating and gas. They also spend more time in the stomach, making them more likely to trigger acid reflux. However, not all fats are the same, and some may even be beneficial. For instance, a diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
In addition, while cheese is high in calories and fat, it also offers several nutritional benefits. Cheese is a good source of calcium, with hard cheeses providing more calcium than soft cheeses. It is also a source of protein, vitamins, and minerals, including vitamin B12, phosphorus, zinc, and riboflavin. Some studies indicate that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. Furthermore, certain cheeses may contain probiotics, which can improve gut health, lower inflammation, and protect against disease.
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Gut health and probiotics
Cheese is a good source of calcium, protein, vitamins A and B12, zinc, and riboflavin. It also contains selenium, an antioxidant that aids our immune systems. However, it is also high in calories, saturated fat, and sodium, which can negatively impact cardiovascular health.
Cheese can be problematic for some people, causing gastrointestinal issues. These issues can include constipation, bloating, cramping, and diarrhoea. This is often due to lactose intolerance or a milk allergy, where the body cannot fully digest lactose, the natural sugar found in dairy products. However, the type of cheese and the amount consumed can also affect digestion. Softer, fresh cheeses like ricotta, cottage, and American cheeses contain more lactose and are more likely to cause digestive issues, even in small quantities. Harder, aged cheeses like Parmesan, Swiss, and cheddar are lower in lactose and may be tolerated in small amounts by those with lactose intolerance.
Some studies suggest that cheese may have benefits for gut health. Aged cheeses that have not been heated, including soft and hard varieties, contain probiotics, or good bacteria, that can contribute to gut health. These include Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese. Consuming probiotics can help foster the growth of good bacteria in the gut, restoring the natural balance between helpful and harmful bacteria.
While cheese can be a source of probiotics, it is important to remember that it should be consumed in moderation as part of a balanced diet. For those with severe heart issues or high cholesterol, it may be best to limit or omit cheese due to its high saturated fat content. Additionally, those with lactose intolerance or milk allergies may experience digestive issues when consuming cheese and may need to explore alternatives or supplements.
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Diarrhea, constipation, and bloating
Cheese is a good source of calcium, protein, vitamins A and B12, zinc, and riboflavin. However, it is also high in calories, saturated fat, and salt, and low in fiber. While cheese has several health benefits, it can also cause digestive issues for some people.
Diarrhea
Cheese can cause diarrhea in some people, especially those with lactose intolerance or dairy allergies. Softer, fresh cheeses such as ricotta, cottage, and American cheeses contain more lactose and are more likely to cause diarrhea, even in small amounts. A dairy allergy can cause an immune reaction to the proteins in milk, such as casein, leading to digestive issues. However, not everyone experiences diarrhea from cheese, and some people can tolerate aged, firm cheeses with lower lactose content, such as Parmesan, Swiss, and cheddar.
Constipation
The lack of fiber in cheese can slow digestion and potentially lead to constipation. However, a 2021 study found no link between cheese consumption and constipation, and moderate dairy intake may even help prevent it. Other factors, such as a diet low in fiber-rich foods, can also contribute to constipation.
Bloating
Cheese can cause bloating in some individuals, particularly those with lactose intolerance or dairy allergies. Lactose intolerance can lead to difficulty digesting lactose, resulting in bloating, cramping, and gas. However, not everyone experiences these issues, and some aged cheeses with good bacteria may even promote gut health.
Overall, the impact of cheese on digestion varies from person to person. While some may experience diarrhea, constipation, or bloating, others may not have any issues at all. If you experience digestive problems after consuming cheese, consulting a dietitian or nutritionist can help identify triggers and manage symptoms.
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Frequently asked questions
Cheese can be problematic for some people, triggering gastrointestinal issues like bloating, cramping, and gas. This is often due to lactose intolerance or a milk allergy. However, not everyone experiences these issues, and some types of cheese, such as aged firm cheeses, are lower in lactose and may be better tolerated.
Cheese is high in calories, saturated fat, and sodium, which can contribute to digestive problems like constipation and bloating. It is also low in fiber, which can slow digestion and potentially lead to constipation. Additionally, softer cheeses like ricotta and cottage cheese have higher lactose content and are more likely to cause diarrhea.
Cheese is a good source of calcium, protein, vitamins A and B12, and healthy fats like omega-3 fatty acids. It also contains probiotics, which can contribute to gut health by fostering the growth of good bacteria in the gut. Additionally, cheese may help protect your teeth from cavities and reduce the risk of heart disease.
