The 'It Depends' Rule for Eating Cheese When Ill
There is no one-size-fits-all answer to whether you can or should eat cheese when you are sick. The suitability of cheese largely depends on the type of illness you have and how your body typically reacts to dairy. While some conditions make dairy a bad choice, other milder ailments may not require you to avoid it at all.
Cheese and Respiratory Illnesses (Colds, Congestion)
The connection between dairy consumption and increased mucus or phlegm is a long-standing myth, but science does not support it. Multiple studies have debunked the idea that dairy increases mucus production in the lungs and airways for most people. However, some people report that milk and cheese can make existing mucus feel thicker or more irritating to the throat. This perception can lead to a belief that dairy is worsening symptoms, even if the actual amount of mucus hasn't changed.
What to consider for respiratory issues:
- Personal Sensitivity: If you have a personal history of feeling more congested after consuming dairy, it may be best to temporarily avoid it. Listening to your body is a key component of a healthy diet, especially when ill.
- Hydration: Cheese and other dairy products can be part of your fluid intake, but staying hydrated with water, broth, and herbal teas is more effective for thinning mucus.
- Inflammation: Current research indicates that dairy is not generally inflammatory for most people and may even have anti-inflammatory effects, particularly fermented varieties. Therefore, consuming cheese won't necessarily increase inflammation associated with your cold.
Cheese and Stomach Illnesses (Stomach Flu, Nausea)
When dealing with a stomach bug or gastroenteritis, medical professionals strongly advise avoiding dairy, including cheese. The reasons for this are clear:
- Lactose Intolerance: During a stomach illness, your gut lining can become inflamed and temporary lactose intolerance is common, making it difficult to digest dairy products.
- Digestive Difficulty: The high fat content in many cheeses can be hard on an already sensitive digestive system, potentially worsening nausea, vomiting, or diarrhea.
- Risk of Food Poisoning: To prevent complications, especially if a stomach issue is caused by bacteria, it is wise to avoid certain foods. While cheese isn't always the culprit, it's safer to avoid dairy during a severe gastrointestinal illness.
Potential Benefits of Cheese When You're Sick
Despite the cautions, cheese is a nutrient-dense food that can offer benefits, especially during recovery from a non-digestive illness:
- Protein: Cheese is a good source of protein, which is essential for tissue repair and immune function. Your body needs fuel to recover, and protein is a vital part of that process.
- Calcium and Vitamins: Cheese provides essential minerals like calcium for bone health and vitamins like B12, which supports nerve health and red blood cell production.
- Probiotics: Aged or fermented cheeses contain beneficial bacteria, or probiotics, that can support gut health. Since a large portion of your immune system resides in your gut, supporting its health can be beneficial.
Comparing Different Cheeses and Illness Types
| Cheese Type | Suitable for Cold/Congestion? | Suitable for Stomach Bug? | Considerations |
|---|---|---|---|
| Aged Cheeses (Cheddar, Swiss) | Generally fine; low in lactose. May have probiotics. | Avoid: High fat content can be hard to digest during GI issues. | Good source of protein and calcium. |
| Soft Cheeses (Brie, Feta) | Generally fine; pay attention to personal sensitivity to dairy. | Avoid: Higher moisture content can be harder to digest. | Check fat content. Can be high in sodium. |
| Low-Fat Cheeses (Cottage, Ricotta) | Possibly beneficial; lower fat may be easier to digest for some. | Best to Avoid: Low-fat options are still dairy and can contain lactose, which can be problematic during a stomach bug. | Excellent source of protein. |
| Fermented Dairy (Yogurt, Kefir) | Often recommended. Probiotics support the immune system. | Caution: Plain, nonfat yogurt may be tolerated in small amounts; avoid sugary types. | Provides probiotics for gut health. |
How to Make the Right Choice for Your Body
When deciding whether to consume cheese while sick, consider these steps:
- Identify Your Illness: Determine if your symptoms primarily affect your respiratory or digestive system. This is the most important factor in making your decision.
- Assess Your Sensitivity: Pay attention to how your body reacts to dairy. If you typically feel worse after dairy when sick, trust your body and avoid it.
- Choose Wisely: If you feel well enough to eat cheese, choose a moderate amount. Aged cheeses, which are lower in lactose, are often a safer bet than soft, high-fat versions, particularly for those with some lactose sensitivity. Opt for options that have probiotics to support your gut.
- Prioritize Bland Foods: For stomach issues, stick to the BRAT diet (bananas, rice, applesauce, toast) and clear fluids initially before reintroducing dairy slowly.
- Stay Hydrated: Regardless of your symptoms, drinking plenty of fluids is crucial for recovery.
Conclusion
While science has largely dismissed the myth that cheese and dairy cause increased mucus, the decision to eat cheese when sick is not always straightforward. For a respiratory illness like a cold, moderate amounts may be fine, and in the case of fermented dairy, potentially beneficial due to probiotics. However, for stomach illnesses, cheese and other dairy products are typically a bad idea due to digestive difficulties. By listening to your body and considering the type of illness you have, you can make an informed choice about whether or not to include cheese in your diet while you recover.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for any medical conditions or before making dietary changes.
