Common Digestive Issues from Overconsumption
For many people, the most immediate consequences of eating too much cheese are digestive. Cheese is a high-fat food, and fats are known to slow down the digestive process. This slower transit time can lead to a range of uncomfortable symptoms.
Lactose Intolerance and Cheese
One of the most common culprits behind cheese-related digestive distress is lactose intolerance. This condition stems from a deficiency in lactase, the enzyme needed to break down lactose, the sugar found in milk. When undigested lactose reaches the large intestine, bacteria ferment it, producing gases and fatty acids that cause symptoms like gas, bloating, and diarrhea. While aged, hard cheeses like Parmesan and mature cheddar contain very little lactose, softer, fresher cheeses like ricotta, cottage cheese, and cream cheese have significantly higher amounts. This difference explains why some people can tolerate a sprinkle of hard cheese but feel sick after eating a large bowl of mac and cheese.
Constipation and High-Fat Dairy
On the opposite end of the spectrum, excessive cheese can cause constipation for several reasons. As noted, the high fat content slows digestion. Furthermore, cheese contains no dietary fiber, a crucial component for promoting regular bowel movements. A diet that swaps fiber-rich foods like fruits and vegetables for high-fat, low-fiber cheese can quickly lead to blockages. Maintaining good hydration is also key, as fats can draw water away from the colon, contributing to harder stools.
Health Risks Beyond the Digestive Tract
Beyond short-term digestive issues, regular overconsumption of cheese can contribute to more serious long-term health problems. Many cheeses are calorie-dense, high in saturated fat, and rich in sodium, and all these factors can accumulate over time.
Cardiovascular Concerns
Cheese's high saturated fat and sodium levels are a major concern for heart health. Saturated fat can raise LDL ('bad') cholesterol levels, increasing the risk of heart disease and stroke. The high sodium content can lead to elevated blood pressure, which is another significant risk factor for cardiovascular disease. Consuming large amounts of cheese daily, especially processed varieties, can contribute to these long-term health issues.
Weight Gain
Cheese is calorically dense, and it is easy to consume a large number of calories without feeling full due to its low fiber content. Over time, this calorie surplus can lead to weight gain and obesity, increasing the risk for type 2 diabetes and other metabolic syndromes.
The Threat of Foodborne Illness
In some cases, getting sick from cheese isn't about overindulgence but about food safety. While rare, contamination with harmful bacteria can cause serious illness.
Contamination Risks in Soft and Unpasteurized Cheeses
Foodborne illnesses associated with cheese are generally linked to soft cheeses or those made from unpasteurized, raw milk. Bacteria like Listeria, E. coli, and Salmonella can contaminate cheese during production if proper hygiene standards are not met. Those most at risk include pregnant women, the elderly, and individuals with weakened immune systems. Therefore, it is crucial to check labels for the word "pasteurized," especially for soft and unripened cheeses. Cooking these cheeses, such as baking brie, can kill harmful bacteria.
Comparison of Cheese Types and Risks
Not all cheeses pose the same risks. Understanding the differences is key to making safer choices.
| Feature | Hard Aged Cheese (e.g., Parmesan, Cheddar) | Soft Fresh Cheese (e.g., Ricotta, Feta) | Unpasteurized Cheese (any type) |
|---|---|---|---|
| Lactose Content | Very low to negligible | Moderate to high | Varies, but can be high |
| Digestibility | Easier for most people | More likely to cause bloating/gas if intolerant | Varies based on type |
| Saturated Fat | High | Variable (can be lower fat) | Varies based on milk source |
| Sodium | Often high | Variable | Varies |
| Food Poisoning Risk | Very low | Higher, especially if unpasteurized | Significant risk |
Best Practices for Enjoying Cheese Safely
The key to preventing yourself from getting sick from cheese is moderation and mindful eating. Here are some strategies to enjoy your favorite dairy product without the negative side effects:
- Portion Control: Stick to recommended serving sizes, typically around 1.5 ounces per day, which is about the size of a few dice. This helps manage calorie, fat, and sodium intake.
- Pair with Fiber: Balance your cheese consumption by pairing it with high-fiber foods. For example, add a small amount of cheese to a large salad or serve it with whole-grain crackers instead of a high-fat meal.
- Consider Cheese Type: If you are sensitive to lactose, opt for hard, aged cheeses, which have naturally lower lactose levels. Low-fat cheeses can also help reduce overall calorie and saturated fat intake.
- Stay Hydrated: Drinking plenty of water is essential for digestive health, especially when consuming high-fat foods, as it can help prevent constipation.
- Buy Pasteurized: Always check labels to ensure soft cheeses are made from pasteurized milk to minimize the risk of foodborne illness.
Conclusion
While a delicious and nutritious source of calcium and protein in moderation, eating too much cheese can indeed make you sick. The effects range from uncomfortable digestive symptoms like bloating, gas, and constipation—often linked to lactose intolerance or high fat content—to more serious long-term health risks such as weight gain and cardiovascular issues. For those who are susceptible, especially to foodborne pathogens, opting for pasteurized and hard cheeses is the safest approach. Ultimately, the risk is not in the cheese itself, but in the amount and type consumed. By being mindful of portions and pairing cheese with a balanced diet, most people can enjoy it without getting sick.
For more detailed information on specific symptoms and dietary management, consulting a professional can be beneficial. Johns Hopkins Medicine provides a good overview of foods that can affect digestive health.
