Eating cheese when you are feeling unwell can be tempting, as dairy often acts as a comfort food. However, the decision to consume cheese during an illness is highly conditional. Its suitability depends entirely on the type of sickness you have—particularly whether it affects your respiratory system or your digestive tract—as well as the specific variety of cheese you choose.
Cheese and Respiratory Illness: Separating Fact from Fiction
A widespread belief suggests that consuming dairy products, including cheese, increases mucus production or worsens congestion when you have a cold or the flu. Scientific evidence, however, does not support a direct physiological link between dairy intake and increased respiratory mucus secretion.
Studies have found no statistically significant association between consuming milk products and higher levels of nasal discharge or congestion symptoms in people with common cold viruses. The perception that dairy creates more phlegm is likely due to the texture of the food itself. Milk and cheese can mix with saliva, creating a coating sensation in the throat that is interpreted as thickened mucus, even when objective measurements show no change.
For most respiratory illnesses, cheese is generally safe to eat and does not cause a worsening of symptoms related to congestion or cough. If you are experiencing a mild cold or flu without stomach upset, a small amount of cheese is unlikely to pose a problem. Restricting dairy when your body needs nutrients may be counterproductive, as dairy provides protein and calcium important for recovery.
Digestive Load: Cheese When Dealing with Stomach Issues
The situation changes significantly if your illness involves the gastrointestinal (GI) tract, such as with a stomach virus, food poisoning, or general nausea. Cheese presents a dual challenge to a compromised digestive system due to its high fat content and lactose presence. The high concentration of fat in most cheeses significantly slows down gastric emptying.
When the stomach empties slowly, it can exacerbate feelings of nausea, bloating, and fullness. This delayed digestion makes cheese challenging to process when the stomach is already irritated or inflamed. For anyone experiencing vomiting or severe nausea, consuming high-fat foods like cheese should be avoided entirely or done with extreme caution.
Furthermore, severe gut infections like gastroenteritis can temporarily damage the lining of the small intestine. This damage can reduce the body’s production of the enzyme lactase, which is necessary to break down lactose. This temporary condition, known as secondary lactose intolerance, means that consuming even small amounts of lactose can lead to uncomfortable symptoms like diarrhea, gas, and abdominal cramping. Adding lactose-containing food can intensify the digestive distress until the gut lining heals.
Actionable Advice: Selecting Optimal Cheese Types
If you decide your body can handle cheese while you are sick, selecting the right type minimizes the risk of digestive upset. The primary goal is to choose cheeses naturally low in both fat and lactose. Aged, hard cheeses are the most recommended options because their production process naturally reduces lactose content.
During the aging process, bacteria consume the lactose, converting it into lactic acid. Cheeses aged for six months or longer, such as Parmesan, aged cheddar, and Swiss, are virtually lactose-free (containing less than 0.1 grams per serving). Opting for these hard varieties significantly reduces the risk of triggering temporary lactose intolerance symptoms.
Conversely, avoid fresh, high-moisture cheeses, which retain more whey and, consequently, more lactose. Varieties like ricotta, cottage cheese, and cream cheese contain significantly higher amounts of lactose than aged counterparts. Also, always choose lower-fat versions of any cheese when possible to promote faster gastric emptying and ease the burden on your digestive system.