Cheese Varieties To Consume For Constipation Relief

Cheese is a beloved food for many, but it has also been blamed for causing constipation. However, contrary to popular belief, there is no evidence that cheese consumption leads to constipation. In fact, a 2021 study found no link between the two, and suggested that moderate dairy intake could even reduce the likelihood of constipation. Nevertheless, it's important to note that cheese is high in fat and low in fibre, which can contribute to digestive issues for some people. To avoid constipation, it's recommended to limit cheese intake, pair it with fibre-rich foods, and stay well-hydrated.

Low-fat cheeses such as part-skim mozzarella or goat cheese are less likely to cause constipation

Constipation is a common condition that can be caused by a multitude of factors, such as diet, lifestyle habits, and certain medications. While cheese is often blamed for causing constipation, there is no evidence to support this claim. In fact, a 2021 study found no association between cheese consumption and constipation and noted that moderate amounts of dairy products could even reduce the likelihood of constipation.

That being said, cheese is a high-fat, low-fiber food, and diets that are high in fat and low in fiber are often implicated in causing constipation. This is because fats are digested more slowly and can act as a "plug" in the intestines, and a lack of fiber means there is less to help move food through the digestive system. Therefore, while cheese may not directly cause constipation, it can contribute to it if consumed in large quantities or as part of an overall diet that is high in fat and low in fiber.

If you are prone to constipation, there are some types of cheese that may be better choices than others. Low-fat cheeses, such as part-skim mozzarella or goat cheese, are lower in fat compared to other types of cheese and may be less likely to contribute to constipation. These cheeses can be enjoyed as part of a balanced diet that also includes plenty of high-fiber foods, such as fruits, vegetables, and whole grains.

In addition to choosing lower-fat cheeses, there are several other strategies that can help prevent constipation. These include:

• Limiting your intake of cheese and other high-fat foods
• Incorporating regular exercise
• Increasing your fiber intake from sources such as wheat and oat bran
• Staying well-hydrated
• Consuming probiotic-rich foods, such as yogurt, which may help improve digestive regularity

Consume cheese in moderation to prevent constipation

Cheese is a beloved food for many, but it has also been associated with constipation. However, contrary to popular belief, cheese does not inherently cause constipation, and consuming it in moderation can be part of a healthy diet. Here are some tips to enjoy cheese without experiencing constipation.

Choose lower-fat cheeses

Cheese is typically high in fat and low in fibre, which can contribute to constipation. Opting for lower-fat cheeses can help reduce this risk. Examples include part-skim mozzarella, goat cheese, and reduced-fat or fat-free cheese variants. These options can provide the same delicious taste with a lower risk of digestive issues.

Pair cheese with fibre-rich foods

Consuming cheese with fibre-rich foods can help prevent constipation. Fibre aids in digestion and promotes regular bowel movements. Try pairing cheese with whole-wheat bread, whole-grain crackers, fruits, vegetables, or a salad. This way, you can enjoy your cheese while also promoting a healthy digestive system.

Limit cheese servings

Moderation is key when it comes to cheese consumption. Aim for no more than two servings of cheese per meal. Refer to package labelling to determine the appropriate serving size for a particular type of cheese. By limiting your intake, you can reduce the risk of constipation and still enjoy the flavour and nutritional benefits of cheese.

Stay active and hydrated

In addition to dietary changes, incorporating regular exercise can aid in preventing constipation. Physical activity promotes gastrointestinal tract activity and helps treat and prevent constipation. Aim for at least 150 minutes of moderate-intensity exercise, such as walking or swimming, each week to maintain optimal GI tract health. Staying well-hydrated is also crucial, as water helps keep things moving in your digestive system.

Consider cheese substitutes

If constipation persists, consider trying cheese substitutes made from soy or nuts. These alternatives often contain dietary fibre and are lower in fat. Experiment with different options to find substitutes that suit your taste and dietary needs.

In summary, consuming cheese in moderation and making healthy lifestyle choices can help prevent constipation. Enjoy your cheese alongside fibre-rich foods, stay active and hydrated, and opt for lower-fat options when possible. By following these tips, you can include cheese as part of a balanced and nutritious diet while maintaining regular digestive health.

Pair cheese with high-fibre foods like fruits, whole-wheat bread, whole-grain crackers or salad

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 diarrhea, due to its high fat and low fibre content. To prevent these issues, it is recommended to pair cheese with high-fibre foods. Here are some ideas for pairing cheese with high-fibre fruits, whole-wheat bread, whole-grain crackers, or salad:

High-Fibre Fruits

Fruits are an excellent source of fibre, and pairing them with cheese can help improve digestion and prevent constipation. Some high-fibre fruits include:

• Avocados
• Raspberries
• Guava
• Passion fruit
• Blackberries
• Berries (especially raspberries and blackberries)

Whole-Wheat Bread

Whole-wheat bread is a great source of fibre, and it pairs well with cheese. Look for bread that contains whole, unrefined grains, as these have higher fibre content. Some high-fibre bread options include:

• Dave's Killer Bread 21 Whole Grains and Seeds
• Ezekiel 4:9 Sprouted Grain Bread
• Silver Hills Sprouted Bread The Big 16
• Arnold's 12 Grains & Seeds bread
• Silver Hills Omegamazing Bread

Whole-Grain Crackers

Whole-grain crackers are a lighter option that can be paired with cheese. Look for crackers made with gluten-free wholegrain oats, which are high in fibre. For example:

Nairn's Original Wholegrain Crackers

Salad

Salads are a delicious and healthy option to pair with cheese. Include leafy greens, legumes, and whole grains in your salad to boost its fibre content. Some high-fibre salad ideas include:

• Green Goddess Salad with Chickpeas, cucumber, tomato, Swiss cheese, and chickpeas
• Quinoa-Black Bean Salad
• Lemony Lentil Salad with Feta
• Kale & Quinoa Salad with Lemon Dressing
• Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
• Kale & Avocado Salad with Blueberries & Edamame

Exercise regularly to promote gastrointestinal tract activity and prevent constipation

While cheese is a nutritious food packed with calcium, protein, and other essential vitamins and minerals, it can be problematic for some people, causing gastrointestinal issues. Cheese is a high-fat, low-fiber food, and compared to simple carbs and protein, fats are digested more slowly and can act like a "plug" in the intestines. This, along with cheese's lack of fiber, can slow digestion, potentially causing constipation.

However, this varies from person to person, and a 2021 study found no association between cheese consumption and constipation in men and women, noting that moderate amounts of dairy products (one or two servings a day) could reduce or prevent constipation. To avoid constipation, it's important to have a balanced diet that includes fiber-rich foods such as vegetables, fruits, legumes, and whole grains.

To promote gastrointestinal tract activity and prevent constipation, regular exercise is key. Here are some exercises that can help:

Walking

Walking, especially after meals, is a simple and effective way to stimulate digestion and prevent bloating. It helps to improve gut motility, reducing the time it takes for food to pass through the digestive tract. Aim for 20 to 30 minutes of brisk walking 3 to 5 times a week.

Yoga

Yoga poses such as downward dog, boat, child's pose, upward dog, and triangle have been proven to aid digestion. They increase core strength and help relax the abdominal muscles, leading to improved gut health. Yoga is also an excellent way to manage stress, which is often a contributor to digestive problems.

Strength Training

Building muscle through strength training can increase metabolism, which helps regulate digestion and manage weight. A healthy weight is crucial for digestive health, as excess weight can increase the risk of developing digestive issues.

Swimming

Swimming is a full-body workout that improves overall circulation, including blood flow to the digestive organs. It is gentle on the joints, making it a good option for those with joint issues.

Biking

Biking facilitates the swift movement of food through the digestive tract, enhancing digestion and reducing water loss in stools. It also helps reduce belly fat, leading to a more efficient digestive system.

Pelvic Floor Activation

Pelvic floor exercises are beneficial for those dealing with fecal incontinence, as they improve bowel and bladder control.

In addition to these exercises, it's important to stay hydrated, especially during exercise, and to listen to your body. Consult your healthcare provider before starting a new exercise regimen, especially if you have a chronic digestive condition.

Try cheese substitutes made from soy or nuts, which may contain dietary fibre and are generally lower in fat

Try Cheese Substitutes

Nut-based and soy-based cheese substitutes are a great alternative to dairy cheese. They are generally lower in fat and can contain dietary fibre, which may help to prevent constipation.

Nut-Based Cheeses

Nut-based cheeses are made from nuts such as cashews, almonds, pistachios, and macadamia nuts, as well as seeds like pumpkin and sunflower seeds. They can be made at home with a few simple ingredients and a short learning curve. The process involves soaking the nuts and/or seeds in water, blending them, adding flavour ingredients such as salt and herbs, and fermenting the mixture.

Nut-based cheeses can be used in the same way as dairy cheese—as a key ingredient in sauces, as a spread, in dips, sliced on sandwiches, or in baked dishes.

Some popular brands of nut-based cheese include Treeline, Dr-Cow, Kite Hill, and Miyoko’s Creamery.

Soy-Based Cheeses

Soy-based cheeses are a type of non-dairy cheese that does not use any animal products. They are made from plant-based sources, usually soybeans, and can be a good starting point for a healthy lifestyle. Soy-based cheese is a safe and healthy alternative to dairy cheese and is also a good option for those with allergies or lactose intolerance.

Soybeans are an excellent choice for producing casein, a primary protein in cow's milk, due to their wide availability and importance in the global food supply. Soy-based cheese addresses the nutritional and functional limitations of existing plant-based cheeses, as they are often based on vegetable oils rather than protein.

Health Benefits of Nut and Soy-Based Cheeses

Epidemiologic studies have linked nut consumption with reduced rates of heart disease and gallstones, as well as beneficial effects on hypertension, inflammation, diabetes, and certain types of cancer.

Soy-based cheese can also provide health benefits, especially when eaten as an alternative to red and processed meat. Soy is a nutrient-dense source of protein that can be safely consumed several times a week and is likely to provide health benefits. It is rich in nutrients including B vitamins, fibre, potassium, magnesium, and high-quality protein.

Environmental Benefits of Nut and Soy-Based Cheeses

The production of nut-based and soy-based cheeses does not involve the environmental degradation caused by the modern dairy industry. Dairy farms suffer from severe air pollution, with particulate matter coming from dust and manure, as well as high concentrations of methane. The cattle industry is also a significant contributor to greenhouse gas emissions.

Frequently asked questions