How to Prevent Constipation After Eating Cheese

December 21, 2025 •

4 min read

An estimated 36% of Americans experience some form of lactose malabsorption, which can contribute to digestive issues. Understanding how to prevent constipation after eating cheese is crucial for those who enjoy dairy but want to avoid uncomfortable side effects.

Quick Summary

Address cheese-related constipation by balancing high-fat, low-fiber dairy with fiber-rich foods, increasing water intake, and considering portion sizes and specific cheese types.

Key Points

Balance with Fiber: Pair cheese with high-fiber foods like fruits, vegetables, and whole grains to counteract its low fiber content and aid digestion.
Increase Fluid Intake: Drinking plenty of water is crucial, as it helps soften stool and prevents constipation, especially when consuming high-fat foods like cheese.
Choose Low-Lactose Cheeses: If you are lactose-sensitive, opt for aged, hard cheeses like Parmesan or Cheddar, which have lower lactose levels.
Practice Moderation: Limiting your portion size of cheese can prevent it from slowing down your digestive system and contributing to a blockage.
Stay Active: Regular physical activity helps stimulate intestinal muscle contractions, promoting more frequent and regular bowel movements.
Consider Probiotics: Including probiotic-rich foods like yogurt or kefir in your diet can help regulate digestion and improve overall gut health.
Consult a Doctor: If constipation becomes a frequent problem, seek medical advice to rule out underlying issues like lactose intolerance or other conditions.

Why Does Cheese Cause Constipation?

Constipation from cheese is not a universal experience, but for some people, it's a frustrating reality. The primary reasons cheese can contribute to constipation are its high fat content and lack of dietary fiber. Unlike other foods that act as a digestive engine, cheese can slow down the digestive process. Here’s a closer look at the mechanisms at play:

High Fat Content: Fats are digested more slowly than carbohydrates and proteins. A meal high in cheese can effectively create a 'traffic jam' in your intestines, slowing down the movement of waste.
Lack of Fiber: Fiber adds bulk to stool and helps it move smoothly through the digestive tract. Cheese contains virtually no fiber, so when consumed in large quantities or as the main component of a meal, it can exacerbate a lack of fiber from other foods.
Lactose Intolerance and Sensitivities: Some individuals are sensitive to lactose, the sugar found in dairy. For many, this leads to diarrhea, but for others, it can cause bloating, gas, and abdominal pain that may be associated with constipation.
Calcium Overload: Some research suggests that the high calcium content in dairy may have binding properties that contribute to constipation in certain individuals.

Practical Steps to Prevent Constipation After Eating Cheese

Enjoying your favorite cheese doesn't have to come with a cost. By following a few simple strategies, you can mitigate the risk of constipation. The key is balance and moderation.

Pair Cheese with High-Fiber Foods

One of the most effective strategies is to consume cheese alongside foods rich in dietary fiber. This helps to offset cheese's low fiber count and keep your digestive system moving smoothly.

Fruits and Vegetables: Serve cheese with apple slices, pears, or alongside a large, leafy green salad. Berries, carrots, and broccoli are also excellent choices.
Whole Grains: Opt for whole-grain crackers, whole-wheat bread, or oats when eating cheese. This adds necessary roughage to your meal.
Legumes and Nuts: Incorporate lentils, black beans, chickpeas, or almonds into your meal. A dish with chickpeas and feta cheese, for example, is both delicious and gut-friendly.

Stay Hydrated

Adequate fluid intake is essential for preventing constipation, regardless of diet. Water helps to soften stool, making it easier to pass. When consuming cheese, which can be 'binding,' increasing your water intake is particularly important.

Drink two to four extra glasses of water with your cheesy meal.
Include other hydrating fluids like herbal tea or broth-based soups.
Avoid dehydrating beverages like excessive alcohol and caffeine.

Manage Your Portion Sizes

Moderation is key, especially with high-fat foods. Instead of indulging in a large portion, enjoy a smaller amount of cheese and focus on balancing your plate with other nutritious options. Aim for a serving of 1 to 2 ounces, or about the size of a pair of dice, to minimize digestive impact.

Choose Lower-Lactose Alternatives

If lactose sensitivity is the culprit, choosing cheese types with lower lactose content can make a difference. The aging process often breaks down lactose, so harder cheeses tend to have less.

Lower-Lactose Cheeses: Consider Swiss, cheddar, or Parmesan. Certain cheeses made from goat's or sheep's milk also have lower lactose levels than those from cow's milk.
Probiotic-Rich Dairy: Fermented dairy products like yogurt and kefir contain probiotics, which are beneficial bacteria that can improve gut health and potentially alleviate constipation.

The Importance of Physical Activity

Beyond diet, regular exercise can significantly improve digestive motility and help prevent constipation. Physical activity stimulates the muscles in your intestines, which encourages more frequent bowel movements.

Compare Cheeses for Digestive Health


Feature	Hard Cheeses (e.g., Aged Cheddar, Parmesan)	Soft Cheeses (e.g., Cottage Cheese, Cream Cheese)
Lactose Content	Generally very low due to the aging process	Higher lactose content, can trigger symptoms in sensitive individuals
Fat Content	Can be high, which slows digestion	Varies, but many are high in fat with minimal fiber
Fiber Content	Virtually none	Virtually none
Digestive Impact	Less likely to cause issues for lactose-sensitive people; focus on portion size	Can be problematic due to higher lactose; best paired with fiber

Conclusion

While cheese is a delicious addition to many meals, its low fiber and high fat content can sometimes lead to constipation. The good news is that with thoughtful pairing, proper hydration, and moderation, you can still enjoy it without discomfort. By prioritizing fiber-rich foods, staying well-hydrated, and choosing low-lactose options if needed, you can maintain healthy digestive function. If symptoms persist, speaking with a healthcare provider is always recommended. Enjoy your cheese responsibly and your gut will thank you.

Expert Resources

For more information on digestive health, consult resources from established medical institutions. The Cleveland Clinic offers extensive guidance on managing and preventing constipation. The Mayo Clinic is another authoritative source for information on digestive disorders and dietary factors.

Important Note

This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance regarding your digestive health and dietary needs.

Frequently Asked Questions

Cheese can cause constipation in some people primarily because it is high in fat and contains no dietary fiber, which can slow down the digestive process. Additionally, lactose intolerance or a milk protein allergy can contribute to digestive issues.

To prevent constipation, pair cheese with high-fiber foods such as fruits (apples, berries), vegetables (leafy greens, carrots), whole grains (crackers, bread), and legumes (chickpeas, beans).

Cheeses that are aged and hard, like Parmesan, Swiss, and aged cheddar, are generally lower in lactose and less likely to cause constipation for lactose-sensitive individuals. Some cheeses made from goat's or sheep's milk also have lower lactose levels.

Yes, drinking plenty of water is one of the most important things you can do. Staying well-hydrated helps soften stools, making them easier to pass and preventing constipation.

Yes, regular physical activity can help. Exercise stimulates the muscles in your intestinal tract, promoting better motility and more regular bowel movements.

If constipation persists, consider reducing your cheese portion size further or exploring lactose-free dairy alternatives. Over-the-counter fiber supplements, probiotics, or stool softeners can also provide relief. Consulting a doctor or dietitian is recommended if the problem is chronic.

Yes, fermented dairy products like yogurt and kefir that contain probiotics can be beneficial for digestive health. These beneficial bacteria can help regulate bowel movements and counteract some of the digestive slowness caused by cheese.