Is Cheese Bad to Eat When Sick? Separating Fact from Common Myth

October 22, 2025 •

4 min read

A widespread belief, though lacking scientific consensus, is that dairy products like cheese worsen cold symptoms by increasing mucus production. However, the true answer to the question, 'Is cheese bad to eat when sick?' is far more nuanced and depends on your individual symptoms, the type of illness, and your specific dietary needs.

Quick Summary

The effect of consuming cheese while ill depends heavily on your symptoms and personal tolerance, not a universal rule. Scientific evidence shows dairy doesn't increase mucus production, though its texture may create a sensation of thicker phlegm. For stomach-related illness, heavy, fatty cheeses can be difficult to digest. The best approach involves moderation and choosing easily digestible varieties.

Key Points

The Mucus Myth is False: Scientific evidence does not support the claim that cheese and other dairy products increase mucus production when you're sick.
Congestion is Personal: For some, the texture of cheese can make existing mucus feel thicker, which can worsen the sensation of congestion, but this is a subjective experience.
Avoid with Stomach Bugs: Due to its high fat content, cheese can be difficult to digest and is best avoided when experiencing stomach issues, nausea, or diarrhea.
Choose Aged Cheeses Wisely: If your symptoms are mild, hard, aged cheeses like Parmesan and Swiss are low in lactose and often easier on a sensitive stomach.
Prioritize Hydration and Bland Foods: For all types of illness, proper hydration is key, and bland, easily digestible foods should be prioritized to help your body recover.
Listen to Your Body: The most important advice is to pay attention to your body's signals. If a particular food makes you feel worse, whether it's cheese or something else, avoid it until you are well.

The Case for Cheese When You're Sick

When your body is fighting off an infection, good nutrition is paramount for supporting your immune system. Cheese, a nutrient-dense food, can offer several benefits, provided your body tolerates it well. It is an excellent source of high-quality protein, which is vital for building and repairing tissues, and calcium, essential for bone health and proper cellular function.

For some people, certain cheeses also contain beneficial probiotics. Varieties like feta and gouda, which are fermented using specific bacterial cultures, may act as carriers for these gut-friendly microbes. A healthy gut microbiome is directly linked to a robust immune system, potentially aiding your body's ability to recover from illness.

Debunking the Mucus Myth

Perhaps the most common reason people avoid cheese when sick is the belief that it increases mucus production, especially during a cold or flu. This claim has been largely debunked by medical research. Multiple studies have found no significant link between dairy consumption and increased mucus secretion in the respiratory tract.

So, why does the myth persist? For some individuals, the creamy texture of dairy products, including cheese, can coat the mouth and throat, making existing mucus feel thicker and more noticeable. This sensation can be perceived as worsening congestion, even though the body isn't actually producing more phlegm. Ultimately, this reaction is a matter of personal comfort and perception, not a physiological fact of increased mucus production.

When to Exercise Caution: Illness-Specific Guidance

While the mucus myth is largely a non-issue for most, different types of sickness require varying dietary considerations. Your symptoms should be the primary guide for whether or not to eat cheese.

Colds and Congestion

If you have a stuffy nose or chesty cough, the creamy feeling from eating cheese might feel unpleasant. This is a personal preference, not a medical necessity to avoid dairy. If it makes your throat feel coated and more irritated, it's best to temporarily avoid it. If it doesn't bother you, a small amount is unlikely to be harmful.

Stomach Bugs and Nausea

For gastrointestinal issues, the rules are different. Cheese is high in fat and can be difficult for a sensitive or upset stomach to digest. When dealing with nausea, vomiting, or diarrhea, your body needs bland, easy-to-digest foods to recover. Dairy can also contain lactose, which can cause bloating and discomfort for those with a sensitivity, especially during a stomach illness when the gut is already irritated. In these cases, it is best to stick to a BRAT-style diet (bananas, rice, applesauce, toast) and reintroduce more complex foods slowly.

Choosing the Right Cheese for a Sensitive Stomach

If you find your stomach can handle some dairy while sick, opting for specific types can minimize potential discomfort. Cheeses with lower lactose content are often the safest bet. During the aging and fermentation process, much of the lactose is broken down, making these varieties easier to digest for those with lactose intolerance.

Here are some cheese varieties generally considered easier on the digestive system:

Hard, aged cheeses: Parmesan, aged cheddar, and Swiss. These are typically very low in lactose.
Fresh cheeses with lower lactose: Feta and cottage cheese have relatively low lactose levels and are often well-tolerated in small amounts.
Probiotic-rich cheeses: Fermented options like feta and gouda can support gut health, but listen to your body, as the fat content can still be an issue if you have a stomach bug.
Goat cheese: This alternative to cow's milk cheese often contains less lactose and may be more tolerable for some individuals.

Comparison of Cheese Types for Sick Individuals


Cheese Type	Lactose Content	Digestive Ease	Best for Illness	Considerations
Aged Cheddar, Parmesan	Very Low	Very Good	Colds, mild congestion	High fat; moderate intake
Swiss	Very Low	Very Good	Colds, mild congestion	High fat; moderate intake
Feta	Low	Good	Colds, boosting gut health	High sodium; good in moderation
Gouda	Low	Good	Colds, boosting gut health	High fat; moderate intake
Fresh Mozzarella	Low	Good	Colds, mild congestion	Relatively low fat
Cottage Cheese	Low	Good	Colds	Mild on stomach; less fat
Brie, Camembert	Low	Variable	Colds	High fat can be harder to digest for some
Ricotta	Higher	Variable	Colds	Higher lactose; potential for bloating
Processed Cheese	Variable, often high	Variable	Avoid	High sodium and additives
Cream Cheese	Higher	Variable	Avoid	High lactose, high fat

The Verdict: Listen to Your Body

In most cases, the belief that cheese is inherently bad for you when sick is a myth. For a cold or flu, the decision comes down to personal tolerance and comfort. If a small amount of cheese helps you feel more like yourself, especially a bland, easy-to-digest option like a piece of aged cheddar, there's no reason to avoid it.

However, when your digestive system is compromised by a stomach bug or nausea, it's wise to avoid cheese altogether until you are on the road to recovery. The higher fat content and lactose can be an unnecessary burden on an already sensitive system. The best approach to nutrition when sick is to prioritize hydration and choose foods that feel nourishing and easy to digest, tailoring your diet to your specific symptoms and needs. This guide from Medical News Today provides additional advice on foods to eat and avoid during various illnesses.

Conclusion

Ultimately, whether cheese is right for you when you are sick depends on the specifics of your illness and how your body reacts. The widespread myth about mucus production is not a valid reason to avoid it. Instead, focus on your primary symptoms: if you have a cold, proceed based on your personal comfort level, choosing easier-to-digest options. If it's a stomach illness, avoid it entirely. Always prioritize hydration and listen to your body's signals for a faster and more comfortable recovery.

Frequently Asked Questions

No, this is a myth. Medical research shows no direct link between dairy consumption and increased mucus production. The creamy texture of cheese may only create the sensation of thicker phlegm in some people.

It is generally not recommended to eat cheese with a stomach flu or nausea. Cheese is high in fat and can be difficult for an irritated stomach to digest, potentially worsening your symptoms.

If you are only dealing with mild respiratory symptoms and feel you can tolerate dairy, aged, hard cheeses like Parmesan, aged cheddar, and Swiss are good options because they are very low in lactose and easier to digest.

No, you don't need to avoid all dairy unless it makes you feel uncomfortable or worse. The decision to consume dairy like cheese when you have a cold depends on personal tolerance, not a scientifically proven rule.

If your body tolerates it, cheese provides valuable nutrients like protein and calcium to help support your immune system during recovery. Some fermented cheeses also contain probiotics that can aid gut health.

Yes. Hard, aged cheeses are typically easier to digest because most of the lactose is broken down during the aging process. Soft, fresh, and processed cheeses can contain more lactose and may cause more digestive issues.

If your stomach is upset, it's best to stick to a bland diet. Good alternatives include broth, toast, plain rice, bananas, and applesauce. Staying well-hydrated with water or electrolyte drinks is also crucial.