Is Cheese Good if You Feel Sick? The Ultimate Guide

January 9, 2026 •

4 min read

While many people reflexively avoid dairy products like cheese when they feel ill, expert advice is more nuanced than a simple yes or no. Whether cheese is good if you feel sick is highly dependent on your specific symptoms, your body's tolerance, and the type of cheese in question.

Quick Summary

Eating cheese when sick depends heavily on your illness and personal tolerance. High-fat cheeses are hard to digest with an upset stomach, while aged varieties have less lactose. Some people report worsened congestion with dairy consumption, though evidence is mixed.

Key Points

Check Your Symptoms: Cheese is generally a poor choice if you have digestive issues like nausea or an upset stomach due to its high fat content.
Distinguish Between Cheeses: Hard, aged cheeses have lower lactose levels than soft cheeses, but may contain higher histamines.
Consider the Mucus Myth: Dairy does not increase mucus production for most, but can make it feel thicker for some people with colds.
Prioritize Easy-to-Digest Alternatives: Stick to bland foods like broth, bananas, or toast, and hydrating fluids to aid recovery.
Listen to Your Body: Your best guide is your own physical reaction. If cheese makes you feel worse, avoid it regardless of general advice.

Your Body on Illness: Why Certain Foods React Differently

When your body is fighting off an infection, your digestive system is often more sensitive than usual. This is why comforting, bland foods like soup and toast are universally recommended, while greasy or heavy foods are often a poor choice. Cheese's fat content can make it difficult for your body to process efficiently when it's under stress. Furthermore, a viral illness can sometimes cause a temporary form of lactose intolerance, which makes consuming any dairy product, including cheese, a source of potential discomfort.

The Digestibility Factor: Fat and Lactose

Most people's primary concern when considering cheese while sick involves digestion. For those with an upset stomach, nausea, or diarrhea, high-fat foods are almost universally advised against. Full-fat cheeses fall squarely into this category, as they can place an unnecessary burden on an already sensitive digestive tract. Lactose, the sugar in milk, is another key factor. When lactase—the enzyme needed to break down lactose—is in short supply, symptoms like bloating and gas result. Interestingly, the aging process of cheese naturally reduces its lactose content. Very hard, aged cheeses like Parmesan have very little lactose, making them potentially more tolerable than a softer cheese like cottage cheese or a creamy brie. However, some soft cheeses, like cottage cheese, are available in low-fat or fat-free versions that may still be better choices than high-fat options.

The Congestion Conundrum: Fact or Fiction?

The link between dairy and increased mucus production has been a long-standing myth, but the scientific evidence is mixed. While milk does not actually increase mucus production in most healthy adults, some people report that it makes their existing mucus feel thicker and more difficult to clear. This perception can lead to a feeling of worse congestion, especially for those with a cold or sinus infection. In contrast, aged cheeses can be high in histamine, a natural compound that can trigger inflammation and worsen sinus symptoms in some sensitive individuals. Ultimately, this is a highly personal reaction, and the best approach is to test your own tolerance with a small amount of cheese if you are concerned about congestion.

A Quick Comparison of Cheeses When Feeling Sick


Cheese Type	Digestive Symptoms (Nausea, Diarrhea)	Respiratory Symptoms (Congestion)	Overall Recommendation
Aged Hard Cheese (Parmesan)	Generally well-tolerated due to low lactose content.	May worsen symptoms in histamine-sensitive individuals.	Possibly okay in moderation if no histamine sensitivity.
Full-Fat Soft Cheese (Brie, Cream Cheese)	Avoid. High fat is hard to digest and can aggravate symptoms.	May worsen feelings of thick mucus in some individuals.	Not recommended.
Low-Fat Cottage Cheese	Often tolerable due to lower fat content, can be bland.	Less likely to be an issue, but still contains lactose.	Good, mild option for stomach recovery.
American Cheese (Processed Slices)	High in saturated fats and additives; can be difficult to digest.	Contains histamines that could cause inflammation.	Avoid.

Prioritizing Foods for Recovery

Instead of focusing on cheese, which is a gamble when sick, consider foods with known benefits for common ailments. Bland, low-fat foods are key for an upset stomach. Chicken soup is a classic for a reason: the warmth can help with congestion, and it provides hydration and nutrients. Other excellent choices include:

Hydrating Broths: Chicken or vegetable broth helps thin mucus and keep you hydrated.
Bland Carbohydrates: The BRAT diet (bananas, rice, applesauce, toast) is a go-to for settling an upset stomach.
Probiotic-Rich Yogurt: Unlike cheese, plain yogurt with live cultures can help replenish beneficial gut bacteria, especially after a stomach bug.
Ginger: Known for its anti-nausea properties, ginger tea or ginger ale can be soothing.
Honey: A natural cough suppressant, a spoonful can soothe a sore throat.

Making Your Decision

The central takeaway is that cheese is often a suboptimal food choice when you feel sick, especially with digestive issues or respiratory congestion. While some aged varieties may be less likely to cause problems, there are many other, safer foods that offer better nutritional support and are gentler on a weakened system. Always listen to your body and its signals. If a food makes you feel worse, avoid it. If your symptoms are severe or persistent, it is always best to consult a healthcare professional. For more in-depth information on managing symptoms with diet, you can refer to trusted sources like the Mayo Clinic.

Conclusion: Listen to Your Body, Proceed with Caution

Ultimately, whether or not to eat cheese when you feel sick is a personal decision based on your specific symptoms and tolerance. For many, the high fat and potential for digestive issues or mucus thickening make it a poor choice. Safer, blander alternatives exist that can provide comfort and nutrition without the added risk of exacerbating your symptoms. Pay attention to how your body reacts to different types of cheese and always prioritize foods that support your recovery rather than hinder it. When in doubt, stick to simpler foods and save the cheese for when you're feeling back to your best.

Frequently Asked Questions

Cheese, especially full-fat varieties, can be difficult to digest when your body is already under stress. The high fat content and presence of lactose can tax a sensitive digestive system, leading to discomfort, bloating, or nausea.

For some individuals, yes. While the belief that dairy increases mucus is largely a myth, consuming dairy can make existing mucus feel thicker. Additionally, aged cheeses contain high levels of histamine, which can cause inflammation in some people, potentially worsening sinus symptoms.

Aged hard cheeses like Parmesan have very low lactose and may be more tolerable for some. Low-fat cottage cheese is also an option, as it is lower in fat and blander than other varieties.

A viral infection can sometimes cause a temporary drop in the enzyme lactase, leading to temporary lactose intolerance. In this case, it is best to avoid all cheese and dairy products until you have fully recovered to prevent worsening digestive symptoms.

Yes, plain probiotic-rich yogurt is often a better choice. Unlike most cheeses, it contains beneficial bacteria that can aid gut health, especially after a stomach bug or during antibiotic use. Choose a plain, low-fat option to minimize irritation.

If you are experiencing a sore throat, heavy or fatty foods like cheese can sometimes be irritating or difficult to swallow. The perceived thickening effect of dairy on mucus could also contribute to discomfort for some. Soothing warm liquids like tea or broth are generally more helpful.

Start with a very small amount of a low-lactose cheese, like aged Parmesan, once your primary symptoms have subsided. See how your body reacts before consuming larger amounts or richer varieties. This gradual approach is key to a smooth recovery.