A Nutrition Guide: How Does Cheese Affect Stool?

An estimated 36% of Americans experience lactose malabsorption, a condition that can heavily influence how does cheese affect stool?. The answer isn't simple, as its impact can vary widely depending on individual tolerance, the type of cheese, and overall dietary balance.

Quick Summary

Cheese affects stool consistency in different ways, from slowing digestion and causing constipation due to high fat and low fiber, to triggering diarrhea in individuals with lactose intolerance or sensitivities. Individual factors and diet composition are key determinants of its digestive impact.

Key Points

• Impact is Individual: The effect of cheese on stool varies significantly from person to person based on factors like genetics, dietary habits, and sensitivities.

• Lactose Intolerance Can Cause Diarrhea: For those lacking the lactase enzyme, the lactose in cheese can lead to fermentation in the gut, causing gas, bloating, and watery stool.

• Low Fiber and High Fat Contribute to Constipation: Cheese contains no dietary fiber, and its high fat content can slow digestion, especially when not balanced with fiber-rich foods.

• Cheese Type Matters: Hard, aged cheeses are low in lactose and better tolerated by most, while soft, fresh cheeses contain more lactose and are more likely to cause digestive issues.

• Moderation is Key: Eating cheese in smaller, balanced portions alongside fiber-rich foods and staying hydrated is the best way to prevent or manage digestive problems.

• Probiotics Can Help: Some fermented cheeses and dairy products like yogurt and kefir contain probiotics that can benefit gut health and improve bowel regularity.

The Complex Connection Between Cheese and Stool

Cheese is a dairy powerhouse, rich in nutrients like calcium and protein, but its effects on bowel movements are not one-size-fits-all. While some people can enjoy cheese without any digestive issues, others may experience changes ranging from constipation to diarrhea. This variability is influenced by a number of factors, including the type of cheese, the quantity consumed, and an individual's unique digestive makeup, such as lactose intolerance. It's a common misconception that cheese always causes constipation, but this belief overlooks the broader context of a person’s diet and physiology.

The Link to Constipation

For many, especially those who tend toward constipation, cheese can be a contributor to slower bowel movements. The reasons are multifaceted and often work in tandem:

• High Fat Content: Fat is digested more slowly than carbohydrates or protein, which can slow down the overall digestive process. When consumed in large amounts, the fats in cheese can create a sort of 'plug' in the intestines, causing a backup and potentially leading to harder, dryer stool. This is especially true for fattier cheeses and in meals that are already rich in fat, like a pasta Alfredo.
• Lack of Fiber: A significant factor is that cheese contains no dietary fiber. Fiber is crucial for adding bulk and softness to stool, helping it move smoothly through the digestive tract. A diet that emphasizes cheese and other low-fiber foods, while lacking fruits, vegetables, and whole grains, can easily lead to constipation.
• High Calcium Content: While not a universal effect, high calcium intake can be constipating for some individuals. This is particularly noted in calcium supplements, and the binding properties of the calcium in cheese may have a similar, albeit milder, effect on some people.

The Connection to Diarrhea

On the other hand, cheese can cause the opposite effect and lead to loose stools or diarrhea, particularly for those with specific sensitivities:

• Lactose Intolerance: This is a major cause of diarrhea related to dairy consumption. Lactose is the natural sugar found in milk, and people with an intolerance lack the enzyme (lactase) needed to break it down. When undigested lactose reaches the large intestine, it is fermented by bacteria, causing gas, bloating, cramping, and drawing water into the colon, resulting in loose stools. Softer cheeses, like ricotta or cottage cheese, contain higher levels of lactose and are more likely to cause issues for intolerant individuals.
• Dairy Allergies and Sensitivities: Unlike an intolerance, a dairy allergy involves an immune system response to the proteins in milk, not the sugar. This can trigger a range of digestive symptoms, including diarrhea, cramping, and loose stools. Some people are sensitive to specific proteins (like A1 casein) found more commonly in cow's milk cheeses.
• High-Fat Meals: For some people, especially those with conditions like Irritable Bowel Syndrome (IBS), a large, high-fat meal can trigger more urgent, looser bowel movements. A meal heavy in cheese, such as a large pizza or a rich sauce, can lead to this effect.

How Different Cheeses Impact Digestion

The digestive effects of cheese are heavily dependent on its type. Harder, aged cheeses generally have lower lactose content than soft, fresh cheeses. This difference is a key factor for individuals with lactose intolerance.

Best-Tolerated Cheeses for Lactose Intolerance

• Parmesan: Aged for a long time, Parmesan has very low lactose content.
• Cheddar: Aged cheddar is also very low in lactose.
• Swiss: The bacteria used in Swiss cheese help break down the lactose, making it easily digestible.
• Provolone: Aged provolone contains minimal lactose.
• Feta: While slightly higher in lactose than very hard cheeses, it's generally well-tolerated, especially when made from goat's or sheep's milk.

More Difficult Cheeses for Lactose Intolerance

• Cottage Cheese: Often higher in lactose unless it's a lactose-free variety.
• Ricotta: A soft, fresh cheese with significant lactose.
• Cream Cheese: A fresh cheese with a higher lactose content.
• American Cheese: Processed cheese, typically higher in lactose.

Feature	Hard, Aged Cheeses (e.g., Parmesan, Cheddar)	Soft, Fresh Cheeses (e.g., Ricotta, Cottage Cheese)
Lactose Content	Very low to negligible	High
Fat Content	Often high	Varies, can be low-fat
Fiber Content	Zero	Zero
Digestion Speed	Slower due to fat, but low lactose is helpful	Faster than hard cheeses, but higher lactose can cause issues
Likely Effect (Intolerant)	Minimal or no symptoms	Potential for gas, bloating, and diarrhea
Probiotic Potential	May contain some beneficial bacteria	Some varieties are fortified with probiotics

The Broader Context of Your Diet

Cheese rarely operates in a vacuum. Its effect on your stool is often a result of how it interacts with other foods in your diet.

• Balancing with Fiber: Pairing cheese with fiber-rich foods is a smart strategy to counteract its potential constipating effects. Think of a salad with feta or whole-grain crackers with cheddar.
• Hydration: Staying well-hydrated is essential for preventing constipation, especially when consuming foods that can slow digestion.
• Probiotics: Some fermented dairy products, including certain types of cheese, contain beneficial probiotics that can support a healthy gut microbiome. Fermented dairy like yogurt or kefir is particularly well-known for its probiotic benefits and can help regulate bowel movements.
• High-Fat Meals: A diet consistently high in fat can sometimes lead to fatty stools (steatorrhea), which are often bulky, pale, and float. While cheese is just one component, being mindful of overall fat intake is important.

Managing Digestive Issues Related to Cheese

If you love cheese but experience digestive discomfort, you don't necessarily have to cut it out entirely. By making some adjustments, you can often enjoy it without issues.

1. Consume in Moderation: Keep portion sizes in check. Instead of having a large block of cheese, enjoy a small serving as an accent to a meal.
2. Choose Your Cheese Wisely: If you have lactose intolerance, stick to hard, aged cheeses like Parmesan, Swiss, and aged cheddar, as they are naturally lower in lactose. Alternatively, opt for lactose-free products.
3. Pair with Fiber: Always serve cheese with high-fiber foods. This could be whole-grain bread, fresh fruit, or a large salad with vegetables.
4. Try Lactase Supplements: For those with lactose intolerance, over-the-counter lactase supplements can be taken before consuming dairy to help your body digest the lactose.
5. Observe and Adjust: Keep a food diary to note how different types of cheese affect you. This can help identify specific triggers.
6. Seek Professional Advice: For severe or persistent digestive symptoms, it's best to consult a healthcare provider or a registered dietitian to rule out underlying conditions like a dairy allergy or IBS. For more information on identifying lactose intolerance, the Cleveland Clinic offers detailed resources: Cleveland Clinic on lactose intolerance.

Conclusion

The relationship between cheese and stool consistency is highly personal. While its high fat and low fiber content can contribute to constipation for some, the lactose in fresh or soft cheeses can lead to diarrhea for those with intolerance. Ultimately, the key to enjoying cheese without digestive distress lies in understanding your own body's tolerance, being mindful of portion sizes, and balancing cheese intake with plenty of fiber and water. By following these guidelines, you can savor this versatile food while maintaining healthy bowel function.

Frequently Asked Questions

Can cheese cause constipation?

Yes, for some individuals, cheese can contribute to constipation. This is typically due to its lack of fiber, high fat content (which slows digestion), and in some cases, the high calcium content.

Why does cheese give me diarrhea?

Diarrhea from cheese is often caused by lactose intolerance, a condition where your body lacks the enzyme to digest the lactose sugar in dairy. The undigested lactose ferments in the gut, leading to loose stools.

Which cheeses are easiest to digest for people with lactose intolerance?

Hard, aged cheeses like Parmesan, Swiss, and aged Cheddar are generally easiest to digest because the aging process naturally reduces their lactose content significantly.

Do softer cheeses contain more lactose?

Yes, softer and fresher cheeses, such as ricotta, cottage cheese, and cream cheese, typically have a higher lactose content than harder, aged cheeses.

How can I prevent constipation when I eat cheese?

To prevent constipation, eat cheese in moderation and pair it with fiber-rich foods like fruits, vegetables, and whole grains. It is also important to stay well-hydrated.

Are there cheeses that are good for gut health?

Yes, certain fermented cheeses contain probiotics, which are beneficial bacteria that can support a healthy gut microbiome. Examples include some aged Goudas and probiotic-fortified cottage cheeses.

Can excessive cheese cause fatty stool?

A diet consistently high in fat, of which cheese can be a part, can sometimes lead to fatty stools, or steatorrhea. This can happen if your body is not absorbing fats properly.