Is grilled cheese good for an upset stomach? Unpacking the comfort food myth

October 3, 2025 •

4 min read

While a classic comfort food, the notion that grilled cheese is good for an upset stomach is largely a myth. A traditional grilled cheese, with its high fat and dairy content, is often quite difficult for a sensitive digestive system to process, and it may even worsen your symptoms. Understanding why this beloved sandwich can be a poor choice and what alternatives are better for soothing your gut is key to a faster recovery.

Quick Summary

The high fat from butter and cheese and potential lactose in a standard grilled cheese can aggravate an upset stomach, contrary to its reputation as a comforting meal. While bland foods like toast are typically recommended, modifications can make a grilled cheese gentler for a recovering digestive system.

Key Points

Fat and Dairy Are Problematic: A traditional, greasy grilled cheese is hard for an upset stomach to digest due to high fat and dairy content, which can cause bloating and indigestion.
The BRAT Diet is a Safer Bet: Stick to bland foods like bananas, rice, applesauce, and plain toast (BRAT) when your stomach is unsettled.
Modified Versions Exist: You can make a gentler grilled cheese by using a dairy-free or low-lactose cheese and cooking it with a minimal amount of olive oil instead of butter.
Lactose Can Be a Temporary Issue: Even if you are not typically lactose intolerant, dairy can be problematic for a temporarily sensitive gut.
Listen to Your Body: Pay attention to how your body reacts to food after an upset stomach, and reintroduce foods slowly.
Probiotics Can Help: Some cheeses contain probiotics beneficial for gut health, but this is different from a comfort food choice during an active stomach upset.

Why the Classic Grilled Cheese Can Worsen an Upset Stomach

For many, a grilled cheese is a go-to when feeling under the weather, a warm and nostalgic meal that promises comfort. However, the standard preparation is packed with ingredients that are known to irritate a sensitive stomach. The primary culprits are the high fat content and the dairy.

The Problem with High Fat Content

Fats are the macronutrient that takes the longest for your body to digest. When your digestive system is already compromised, forcing it to process a heavy, greasy meal like a buttery grilled cheese can lead to several problems:

Slows Down Digestion: Fat slows down the rate at which your stomach empties, which can cause bloating and indigestion.
Triggers Acid Reflux: For those prone to acid reflux, high-fat foods can relax the lower esophageal sphincter, allowing stomach acid to move up into the esophagus and cause heartburn.
Worsens Diarrhea: The high-fat content can also lead to excess liquid production in the colon, which can loosen stools and exacerbate diarrhea.

The Issue with Dairy and Lactose

Dairy products like milk, cheese, and ice cream are on most lists of foods to avoid with an upset stomach. This is due to lactose, the natural sugar found in dairy. When your gut is inflamed, you may experience a temporary form of lactose intolerance, even if you don’t typically have issues. This can cause further gas, bloating, and diarrhea. Some aged cheeses, like cheddar and Parmesan, have lower lactose levels, but the high fat content remains a concern.

Better Food Choices for a Upset Stomach

Instead of a grilled cheese, experts recommend focusing on bland, low-fat, and low-fiber foods that are easy for your body to process. The well-known BRAT diet is an excellent starting point.

The BRAT Diet

The BRAT diet stands for:

Bananas: Soft, easily digestible, and rich in potassium, which helps replenish electrolytes lost through vomiting or diarrhea.
Rice: Plain, white rice is a binding food that can help firm up stools.
Applesauce: Another binding food that is easy on the digestive tract.
Toast: Plain, white toast is a simple carbohydrate that is easy to digest.

Other Stomach-Friendly Foods

Beyond the BRAT diet, other suitable options for a sensitive gut include:

Clear broths and soups (without added fat)
Saltine crackers
Boiled potatoes
Plain chicken or turkey (unseasoned and skinless)
Yogurt or kefir (rich in probiotics, which can help rebalance gut flora, but introduce slowly)

How to Modify a Grilled Cheese to be Kinder to Your Gut

If you simply can’t resist the comforting appeal of a grilled cheese, there are ways to create a more stomach-friendly version. The key is to reduce the fat and lactose content significantly.

Reduce the Fat

Use Oil Instead of Butter: Swap the butter for a small amount of a healthier fat like olive oil or a spray of cooking oil to toast the bread. This reduces the saturated fat content and makes the sandwich less greasy.
Toast, Don’t Fry: A non-stick pan can help you achieve a golden-brown crust with minimal oil, unlike a traditional skillet that may require more fat.

Modify the Dairy

Choose a Low-Lactose Cheese: Aged cheeses like aged cheddar, Swiss, or Parmesan are naturally lower in lactose and may be better tolerated in small quantities.
Opt for Dairy-Free Cheese: Plant-based cheese alternatives made from soy or nuts can offer the cheesy experience without any lactose.
Consider Lactase Supplements: For those with lactose intolerance, an over-the-counter lactase enzyme supplement taken with the meal can aid in digestion.

Standard vs. Stomach-Friendly Grilled Cheese: A Comparison


Feature	Standard Grilled Cheese	Stomach-Friendly Version
Fat Source	Butter, often in generous amounts	Small amount of olive oil or cooking spray
Cheese Type	Standard processed or full-fat cheese slices	Aged low-lactose cheese (e.g., aged cheddar) or dairy-free alternative
Dairy Level	High in lactose, especially with processed cheese	Low in lactose or lactose-free, depending on cheese choice
Bread Type	Any bread, sometimes thick or enriched	Plain, white bread or low-fiber toast
Digestive Impact	High risk of bloating, gas, indigestion, or diarrhea	Lower risk of digestive upset, easier to process

A Final Word on Recovery

Remember that while a modified grilled cheese is an option, true recovery for an upset stomach often requires giving your digestive system a break. Stick to a bland diet, like BRAT, for the first day or two. When you feel ready to reintroduce more complex foods, consider a simple, low-fat modification of your favorite comfort food. Listen to your body, and if symptoms persist, consult a healthcare provider.

For more information on digestive wellness and which foods to avoid, Healthline offers a comprehensive guide on the best and worst foods for an upset stomach.

Conclusion

While the idea of a classic grilled cheese providing comfort during a stomach upset is appealing, its high fat and dairy content make it a poor choice for a sensitive digestive system. For a faster recovery, sticking to bland, easily digestible foods like those in the BRAT diet is the safest bet. If you crave a grilled cheese, opt for a modified, gut-friendly version with low-lactose cheese or a dairy-free alternative and a minimal amount of a healthier oil. Always prioritize your gut's health and comfort during illness to get back on your feet sooner.

Frequently Asked Questions

A regular grilled cheese is typically high in fat from butter and cheese and may contain lactose. Both fat and dairy are difficult for a sensitive digestive system to process and can exacerbate symptoms like bloating, gas, and diarrhea.

For an upset stomach, bland foods are generally recommended. This includes the BRAT diet (bananas, rice, applesauce, toast), along with clear broths, boiled potatoes, crackers, and unseasoned, skinless chicken or turkey.

Standard grilled cheese is not recommended for people with lactose intolerance, as it can cause significant digestive issues. However, some aged cheeses are naturally lower in lactose, and there are many dairy-free cheese alternatives available.

To make a grilled cheese less greasy, use a minimal amount of olive oil instead of butter. You can also use a non-stick pan and avoid over-buttering the bread.

For a sensitive stomach, low-lactose cheeses like aged cheddar, Swiss, or Parmesan are better tolerated in small amounts. Dairy-free cheese alternatives are another excellent option to avoid lactose entirely.

For those with IBS, high fat and lactose are known triggers. While small portions of low-lactose cheese might be tolerated, it's best to proceed with caution or opt for a dairy-free, low-fat alternative.

After a stomach bug, you should slowly transition back to a normal diet. Experts suggest starting with bland foods like the BRAT diet for 24-48 hours before gradually reintroducing other items.

Some aged and fermented cheeses can contain probiotics, which are beneficial for gut health. However, this is distinct from eating a high-fat, dairy-heavy food like grilled cheese during an active stomach upset.