Patrick Oconnell
Lactose intolerance is a common digestive issue, affecting up to 70% of adults worldwide. It occurs when the body doesn't produce enough lactase, an enzyme needed to digest lactose, the primary sugar in milk. This can lead to various unpleasant symptoms, including stomach cramps, bloating, and diarrhea. While many people with lactose intolerance can tolerate some dairy products, cheese, especially aged cheddar, is often cited as a trigger for these uncomfortable symptoms. So, why does cheddar cheese upset my stomach? Let's delve into the potential reasons and explore ways to manage this condition.
Why does cheddar cheese upset my stomach?
| Characteristics | Values |
|---|---|
| Lactose intolerance | Inability to digest lactose, the primary sugar in milk |
| Lactase deficiency | Low levels of the enzyme lactase, produced in the small intestine, which breaks down lactose |
| Stomach issues | Diarrhea, stomach pain, bloating, and abdominal discomfort |
| Age of cheese | Younger, softer cheeses have higher levels of lactose than harder, aged cheeses |
| Fat content | Cow's milk has large fat globules that remain in the cheese and may cause discomfort |
| Individual tolerance | Varying tolerance levels, with some people able to consume small amounts without issues |
| Alternative dairy products | Lower lactose dairy, such as ice cream, yogurt, and milk, may be better tolerated |
| Non-dairy sources | Calcium and vitamin D can be obtained from non-dairy foods like fortified cereals, orange juice, and leafy greens |
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What You'll Learn
Lactose intolerance
Cheddar cheese is known to upset the stomach, especially for those who are lactose intolerant. Lactose intolerance is the inability to digest lactose, the primary sugar in milk, due to a lack of the enzyme lactase, which is produced in the small intestine. This results in stomach issues and discomfort after consuming food or drinks containing dairy.
Interestingly, not all cheeses affect lactose-intolerant individuals in the same way. Aged, hard cheeses like Swiss, Parmesan, and cheddar have lower lactose levels and are generally better tolerated. This is because aging breaks down lactose, making these cheeses safer for those with lactose intolerance. On the other hand, younger, softer, and moister cheeses, like Brie, or processed cheeses, have higher lactose levels and are more likely to cause issues.
Goat and sheep milk cheeses are also easier to digest due to their smaller fat particles, despite having similar lactose levels to cow's milk. Lactose-intolerant individuals can experiment with different dairy products to find their tolerance levels. Additionally, taking lactase enzyme supplements before consuming dairy can help manage the condition, but the timing of these supplements is crucial.
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Fat globules in cheese
Cheddar cheese is known to cause stomach discomfort, and while lactose is often blamed, it may not be the only culprit. Even fresh cheeses contain only a fraction of the lactose present in milk, and aged cheeses like cheddar have even lower levels of lactose. Interestingly, cow's milk does have large, difficult-to-digest fat globules that remain in the cheese, and these fat globules could be the real reason why cheddar cheese upsets some people's stomachs.
Fat globules are present in milk and are stabilized by a membrane architecture called the milk fat globule membrane (MFGM). The physical structure and composition of these fat globules play a crucial role in digestion and metabolism. In the case of cheddar cheese, the fat globules are coated with proteins such as αs1-CN (casein), αs2-CN, β-CN, κ-CN, α-lactalbumin, or β-lactoglobulin. These coatings affect the structure of the fat globules, the formation of free oil, and the overall rheology of the cheese.
The rheology of a material refers to its deformation and flow properties. In the context of cheddar cheese, rheology influences how the cheese fractures and breaks apart. The stress and strain at fracture impact the amount of free oil in the cheese. Free oil refers to the oil that is released from the fat globules when the cheese is fractured or broken. As the stress at fracture increases, the amount of free oil decreases. Additionally, the pH level affects the strain at fracture, with higher pH levels resulting in increased strain.
The shape and size of the fat globules can also vary. In some cases, the fat globules are elongated and clustered, while in other instances, they are more circular and distinct. The coating on the fat globules influences their shape and structure. For example, in cheddar cheese, the fat globules coated with αs2-CN were found to be more circular and distinct compared to those coated with native membrane material.
While the exact mechanisms are not fully understood, the manipulation of the lipid structure and the integrity of the MFGM matrix in dairy products can lead to different health consequences. For instance, the homogenization-induced increase in casein content on the fat globules' surface results in gastric coagulation and an inhibitory effect on GL. Furthermore, the high calcium content in cheese can influence fat absorption by forming calcium-fatty acid complexes.
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Ageing of the cheese
Cheddar cheese is a hard cheese that typically undergoes an ageing process. The ageing of cheese is a complex and fascinating aspect of cheesemaking that can influence its flavour, texture, and even its impact on digestion.
During the ageing process, the cheese is stored under specific temperature and humidity conditions for several months or even years. This ageing or ripening period allows beneficial bacteria and enzymes to break down the cheese's proteins and fats into smaller, more easily digestible particles. The longer a cheese is aged, the harder its texture becomes, and the more concentrated and complex its flavour.
In the context of digestive issues, the ageing of cheddar cheese plays a crucial role in reducing its lactose content. Lactose is the primary sugar found in milk, and many individuals experience lactose intolerance, which is the inability to fully digest lactose due to a deficiency in the enzyme lactase. This can lead to stomach discomfort, bloating, and other unpleasant symptoms.
Aged cheddars, like other hard cheeses such as Parmesan and Swiss cheese, have lower moisture content and undergo more extensive breakdown of lactose during the ageing process. This means that they contain minimal amounts of lactose by the time they are consumed. As a result, aged cheddars are less likely to cause digestive issues, even for those with lactose intolerance.
The ageing process also influences the levels of other compounds in the cheese, such as casein, which is a type of protein. While casein levels are generally higher in cheese than in other dairy products, the ageing process can affect its digestibility. Different ageing techniques and durations can result in variations in the structure and concentration of casein, potentially impacting its tolerance among those with casein sensitivities or allergies.
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Other dairy products
Cheddar cheese is known to upset the stomach, especially for those who are lactose intolerant. However, it is interesting to note that not all dairy products affect lactose-intolerant individuals in the same way.
Lactose intolerance is the inability to digest lactose, the primary sugar in milk, due to a lack of the enzyme lactase, which is produced in the small intestine. This results in stomach issues and discomfort after consuming dairy products. However, the severity of symptoms can vary depending on the type and amount of dairy consumed.
Hard cheeses like Swiss, parmesan, and cheddar have lower lactose content and are generally better tolerated by lactose-intolerant individuals. Aged sharp cheddar, in particular, has very low lactose levels and is often well-tolerated. On the other hand, younger, softer cheeses like brie, fresh cheeses like mozzarella and feta, and processed cheeses tend to have higher lactose levels and are more likely to cause digestive issues.
It is important to note that everyone's tolerance levels are unique, and it is always advisable to consult a healthcare professional before making significant dietary changes.
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Lactose intolerance in children
Cheddar cheese can upset your stomach because of the lactose present in it. Lactose is the primary sugar in milk, and many people have trouble digesting it. Lactose intolerance is caused by a lack of the enzyme lactase, which is needed to break down and digest lactose.
Lactose intolerance is fairly common, and it is estimated that 68% of the world's population has some degree of lactose intolerance. Kids and teens are less likely to be lactose intolerant, but it can develop at a young age, especially in certain ethnic groups. For example, symptoms of lactose intolerance appear in African-American children as young as 2 years old, while in white children, they typically appear after the age of 5.
If you suspect your child may be lactose intolerant, it is important to consult a healthcare provider for a proper diagnosis. They may perform a physical exam, take a health history, and order specific tests to confirm the diagnosis. The most common tests used are the lactose tolerance test, the hydrogen breath test, and the stool acidity test.
Managing lactose intolerance in children involves limiting lactose in the diet and ensuring adequate calcium intake. Dairy products with naturally lower levels of lactose, such as hard cheeses and yogurt, can be included in the diet. Lactose-free and lactose-reduced milk and milk products are also available and can be a good alternative for children who need calcium for growing and repairing bones. In some cases, a healthcare provider may recommend lactase pills or drops to help with the digestion of lactose.
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Frequently asked questions
Cheddar cheese can upset your stomach if you are lactose intolerant. Lactose intolerance is the inability to digest lactose, the primary sugar in milk, due to a lack of the enzyme lactase. Cheddar cheese has lower levels of lactose compared to other dairy products like milk, ice cream, and yogurt, but it may still cause discomfort in those with lactose intolerance.
Symptoms of lactose intolerance typically occur 30 minutes to two hours after consuming lactose and may include diarrhea, stomach pain, bloating, and abdominal discomfort. The severity of symptoms corresponds to the amount of lactose consumed.
Yes, there are a few alternatives for those with lactose intolerance who wish to consume cheddar cheese. Firstly, aged cheddars have lower lactose levels, so they may be better tolerated. Additionally, taking lactase enzyme supplements before consuming dairy can help manage lactose intolerance, but the timing of the supplement must be correct. Lastly, some individuals with lactose intolerance may be able to tolerate goat or sheep milk cheeses, which have smaller fat particles and are easier to digest.
