Understanding Why Cheese Can Be Hard to Digest
Most difficulty digesting cheese stems from its lactose content, the natural sugar found in milk. The enzyme responsible for breaking down lactose, called lactase, naturally decreases in most individuals after childhood. When there isn't enough lactase, undigested lactose travels to the colon, where bacteria ferment it, causing gas, bloating, and diarrhea.
Besides lactose, other factors can also contribute to digestive issues with cheese:
- Fat Content: Higher fat content, especially in full-fat dairy, can slow down digestion. While some hard cheeses are high in fat and low in lactose, some individuals may still experience discomfort.
- Casein Protein: Some people have a sensitivity or allergy to the milk protein, casein, which is concentrated in cheese. This is different from lactose intolerance and requires a different dietary approach.
- Histamines: Aged and fermented foods, including many cheeses, can contain histamines, which may cause problems for people with histamine intolerance.
Techniques for Making Cheese More Digestible
Choose Aged or Hard Cheeses
This is one of the most effective strategies for those with lactose sensitivity. During the cheesemaking and aging process, the bacteria consume the lactose, converting it into lactic acid. The longer a cheese ages, the less lactose it contains. Cheeses aged for a year or more, like aged Parmesan, Gouda, and sharp cheddar, are virtually lactose-free.
Opt for Goat or Sheep Milk Cheeses
Cheese made from goat or sheep's milk can often be better tolerated than cow's milk cheese, not because they are lactose-free, but due to their different fat and protein composition.
- Goat's milk has smaller fat globules, which are easier for the body to break down.
- Sheep's milk is higher in fat and protein but also has smaller, more easily digestible fat molecules, which helps balance the lactose.
Incorporate Lactase Enzyme Supplements
For those who prefer not to limit their cheese choices, over-the-counter lactase enzyme supplements can be a lifesaver. Taking a tablet or capsule before consuming dairy can help the body break down the lactose, preventing symptoms before they start. These supplements are widely available and can be a simple way to manage lactose intolerance.
Prioritize Proper Food Pairings
Eating cheese as part of a meal, rather than on its own, can help slow down the digestive process. Combining cheese with fiber-rich foods like fruits, nuts, or whole-grain crackers adds bulk to the meal and can aid in digestion. Consider pairing small portions of flavorful cheese with a mixed green salad or roasted vegetables for a balanced and gut-friendly experience.
Enhance Your Gut Health
Since gut bacteria play a role in how the body handles undigested lactose, improving overall gut health can increase tolerance. Consuming fermented foods like yogurt with live cultures, kefir, kimchi, and sauerkraut can introduce beneficial bacteria (probiotics) to the gut microbiome. A healthier, more diverse gut can make one more resilient to digestive issues caused by dairy.
Comparison of Cheese Types for Digestibility
| Cheese Type | Examples | Lactose Content | Primary Reason for Digestibility | Best For |
|---|---|---|---|---|
| Aged Hard Cheeses | Parmesan, Aged Cheddar, Gouda | Very Low (≤ 0.1g) | Bacteria consume lactose during aging. | Individuals with lactose intolerance seeking the lowest lactose options. |
| Goat/Sheep Milk Cheeses | Feta, Roquefort, Goat Cheddar | Low (1-2g) | Different fat and protein structure is easier to digest. | Those with sensitivity to cow's milk protein or moderate lactose intolerance. |
| Soft/Fresh Cheeses | Ricotta, Cottage Cheese | Moderate to High | Shorter aging process means less lactose is broken down. | Individuals with no dairy sensitivity or those combining with supplements. |
| Raw Milk Cheese | Unpasteurized Cheeses | Varies, can be low | Retains beneficial enzymes and bacteria destroyed by pasteurization. | People looking for artisanal cheese who may tolerate raw better than pasteurized. |
| Blue Cheese | Gorgonzola, Roquefort | Low (approx. 1g) | Penicillium mold aids in breaking down lactose. | Mild to moderate lactose intolerance. |
Conclusion
For cheese lovers experiencing digestive troubles, simply giving up favorite dairy products is not the only option. By understanding what causes the discomfort, one can make informed choices to find a solution that works. Whether it's opting for naturally low-lactose aged cheeses, exploring alternatives from goat or sheep's milk, or strategically using lactase supplements and diet pairings, there are many ways to make cheese easier to digest. Focusing on improving gut health overall can also increase tolerance and enjoyment of dairy products. With these strategies, one can continue to savor the delicious world of cheese without the unwanted side effects.
A note on raw milk cheese
While some anecdotal evidence and small studies suggest that the enzymes in raw milk cheese may aid in digestion for some individuals, there are also risks associated with unpasteurized dairy, including a higher risk of bacterial infections. Always source raw milk cheese from reputable producers and weigh the potential benefits against the risks. For more on the topic of raw milk cheese, this guide offers further perspective: Raw Cheese: Health Benefits and Risks - Dr. Robert Kiltz.
How to Test Tolerance
If lactose intolerance is suspected as the source of digestive problems with cheese, consider conducting a simple test: eliminate all dairy products for a couple of weeks to see if symptoms improve. If they do, reintroduce small amounts of cheese, starting with aged varieties, and note the body's reaction. This can help determine personal tolerance level and identify which types of cheese work best.
