Cheese is a common food, and when digestive issues like diarrhea arise, people often question its safety. The relationship between cheese and diarrhea is complex, depending on its components and an individual’s digestive system. Understanding how certain elements in cheese interact with the body can help clarify whether it might contribute to or worsen symptoms.
Lactose and Digestive Impact
Lactose is a sugar found naturally in milk and many dairy products. For digestion, the small intestine produces an enzyme called lactase, which breaks down lactose into simpler sugars that the body can absorb. When there is an insufficient amount of lactase, undigested lactose travels to the large intestine.
In the large intestine, bacteria ferment this undigested lactose, producing gases such as hydrogen, carbon dioxide, and methane, which can lead to symptoms like bloating, stomach cramps, and flatulence. The unabsorbed lactose also draws water into the bowel through osmosis, increasing the fluid content and volume of stool, directly contributing to diarrhea. These symptoms typically appear between 30 minutes and 2 hours after consuming dairy.
The severity of these digestive issues varies widely among individuals, depending on how much lactase their body produces and the amount of lactose consumed. While some individuals may experience significant discomfort from even small amounts, many people with lactose intolerance can tolerate small amounts without notable symptoms.
Fat Content and Digestion
Beyond lactose, the fat content in cheese can also influence digestive comfort, particularly during episodes of diarrhea. Foods high in fat can be more challenging for the digestive system to process. When experiencing diarrhea, the digestive tract is already irritated, and introducing foods that require more complex digestion can exacerbate symptoms.
Fat in the small intestine can slow down gastric emptying, the rate at which food leaves the stomach. This delay might seem beneficial, but the unabsorbed fat can reach the colon, where it can be broken down and potentially release fluids, worsening diarrhea. Therefore, while fats are a necessary part of a balanced diet, their intake might need to be adjusted when dealing with digestive upset.
Navigating Cheese Choices
The lactose and fat content in cheese can vary significantly depending on the type, how it is made, and its aging process. Hard, aged cheeses generally contain very low to negligible amounts of lactose. During cheesemaking, most lactose is removed with the whey, and any remaining lactose is broken down by bacteria during the aging process.
Cheeses such as cheddar, Parmesan, Swiss, Gouda, and Brie often have less than 0.1 grams of lactose per serving, making them better tolerated by many individuals with lactose intolerance. In contrast, fresh cheeses like ricotta, cottage cheese, and cream cheese tend to have higher lactose levels.
Regarding fat content, cheeses like mascarpone, cream cheese, and many types of cheddar are among those with higher fat percentages. For those seeking lower fat options, fat-free cottage cheese, part-skim ricotta, and low-fat mozzarella are available. The choice of cheese during diarrhea should therefore consider both its lactose and fat composition.
Broader Dietary Considerations
When experiencing diarrhea, it is generally helpful to focus on bland, low-fiber foods that are gentle on the digestive system. Recommended foods include:
- Bananas
- White rice
- Applesauce
- Plain toast (often referred to as the BRAT diet)
- Cooked cereals (e.g., oatmeal)
- Soda crackers
- Clear broths
- Boiled potatoes
- Lean proteins (e.g., skinless chicken or fish)
Avoid certain foods and beverages to prevent worsening diarrhea symptoms. These include:
- Fried, greasy, or excessively fatty foods
- Spicy dishes
- High-fiber foods
- Raw vegetables
- Fruits with seeds or skins
- Artificial sweeteners or sugar alcohols
- Caffeine
- Alcohol
- Carbonated beverages
Maintaining adequate hydration by drinking plenty of fluids like water, broths, and electrolyte-enhanced drinks is also essential to replace lost fluids.