Should You Avoid Cheese When Sick? Separating Fact From Dairy-Based Fiction

A long-standing myth suggests that consuming dairy, including cheese, increases mucus production when you're sick, but scientific evidence consistently shows this is not the case. For many, the answer to 'Should you avoid cheese when sick?' depends more on personal tolerance and the specific symptoms you are experiencing than on any universal rule.

Quick Summary

The belief that cheese worsens mucus when sick is a myth, though it can create a temporary sensation of thicker phlegm in some individuals. Whether to eat cheese during illness largely depends on your specific symptoms, like an upset stomach or sore throat, and how your body tolerates dairy.

Key Points

• The Mucus Myth is Debunked: Scientific research has found no evidence that eating cheese or other dairy products increases mucus production during illness.

• Thickened Sensation: The feeling of thicker, more plentiful mucus after consuming cheese is a sensory perception caused by its texture mixing with saliva, not an actual increase in mucus volume.

• Mind Your Digestive System: If you have an upset stomach, high-fat cheese can be difficult to digest and may worsen your discomfort, making it best to avoid.

• Consider Your Symptoms: For those with a severe sore throat or significant congestion, the perceived thickening effect of cheese might cause more irritation, even if it's not clinically worsening the illness.

• Listen to Your Body: Individual tolerance is the most important factor. If you feel fine eating cheese when sick, there's no reason to stop based on this myth; if it causes discomfort, avoid it.

• Nutrient-Rich Option: For those who tolerate it, cheese provides important nutrients like protein, calcium, and B vitamins that can support your body's recovery.

• Moderation is Key: Enjoying small portions of cheese is generally fine, but overindulging in high-fat or rich cheeses may be counterproductive, especially when your body is already under stress.

The Truth About the 'Dairy and Mucus' Myth

For decades, people have been told to avoid cheese and other dairy products when sick, believing they increase mucus production and worsen congestion. However, multiple studies have debunked this claim. Research has found no conclusive link between dairy consumption and increased mucus secretion in the respiratory tract. This misconception is likely due to a sensory effect: milk is an emulsion of fat and water that mixes with saliva, making mucus feel thicker and more prominent in the mouth and throat, without actually increasing its volume.

Potential Benefits of Cheese When You're Ill

While it won't cure your illness, cheese and other dairy can provide valuable nutrients that support your immune system and overall health during recovery.

• Protein: As a high-quality protein source, cheese aids in muscle repair and function, which is crucial when your body is fighting off an infection.
• Vitamins and Minerals: It's rich in calcium and phosphorus for bone health, and contains important vitamins like B12 and A, and minerals like zinc, which are all vital for immune function.
• Probiotics: Fermented cheeses like certain cheddars, Gouda, or blue cheese may contain beneficial probiotics, which can help promote gut health and have anti-inflammatory effects.

When Might You Consider Avoiding Cheese?

Despite the debunked mucus myth, there are legitimate reasons why some people should limit or avoid cheese when feeling unwell. These reasons are highly individualized and depend on your specific symptoms.

• Upset Stomach or Diarrhea: For those with an upset stomach, high-fat foods like cheese can be difficult to digest and may worsen symptoms. Opting for easier-to-digest, blander foods is often recommended in these cases. The lactose in cheese can also cause digestive issues for those who are intolerant, which can be exacerbated during illness.
• Severe Congestion or Sore Throat: If you have severe congestion, the temporary sensation of thickened mucus caused by cheese's texture could feel more irritating and uncomfortable. Similarly, some may find the acidity in certain cheeses irritates a sore throat. Softer, non-acidic foods are often more soothing.
• Individual Sensitivity: As with any food, some people may simply have a personal intolerance or sensitivity to dairy that causes them discomfort when sick, separate from the congestion myth. The most reliable indicator is how your body responds.

Making the Right Choice for Your Symptoms

To decide if cheese is right for you when you're sick, consider your primary symptoms and how your body typically reacts to dairy. You can also explore different types of cheese that may be easier to tolerate.

Symptom	Consider This	Avoid This	Reason
Stomach Upset	Plain, nonfat yogurt; low-fat cottage cheese	High-fat, greasy cheeses like cheddar or pizza cheese	Fat can be harder to digest, worsening nausea or diarrhea.
Sore Throat	Soft cheeses (e.g., ricotta, cottage cheese) added to non-acidic foods	Acidic or very sharp cheeses; crunchy or hard cheese snacks	Acidity and rough texture can further irritate the throat lining.
Nasal Congestion	Moderate amounts if you don't feel increased discomfort	Large quantities, especially fatty cheeses	While not increasing mucus volume, the texture can feel thicker and more irritating for some.
General Illness	Cheeses with probiotics (e.g., Gouda, cheddar) in moderation	Overindulging in rich, high-fat cheeses	Provides nutrients and gut support, but high saturated fat can be inflammatory in excess.

Conclusion

For most people, the decision to eat cheese when sick comes down to personal tolerance and symptoms, not a debunked medical myth. Science shows that dairy does not increase mucus production, but its high-fat content can be hard to digest with an upset stomach. If you have severe congestion or a very sore throat, the feeling of thicker mucus, even if temporary, might be uncomfortable. Ultimately, listening to your body's signals is the most reliable approach. If you tolerate dairy well, enjoying moderate amounts of cheese can offer beneficial nutrients. If not, sticking to blander, easily digestible foods is a sensible choice. Regardless of your stance on cheese, focusing on proper hydration, rest, and a diet rich in immune-boosting foods is key to a swift recovery. For more information on dairy's role in a healthy diet, you can refer to authoritative sources like the U.S. Dairy website.

Frequently Asked Questions

Does eating cheese increase phlegm when you have a cold?

No, this is a myth. Multiple studies have shown no conclusive link between dairy consumption, including cheese, and an increase in mucus or phlegm production. The sensation of thicker mucus is likely due to the texture of the cheese mixing with saliva.

Is cheese hard to digest when you're sick?

High-fat, rich cheeses can be harder to digest, especially if you have an upset stomach. For digestive comfort during illness, it's often better to stick to lower-fat, blander options or avoid high-fat foods altogether.

Can cheese irritate a sore throat?

While soft cheese is easy to swallow, the acidity in some types might irritate a sensitive sore throat. If your throat is very sensitive, you might prefer softer, non-acidic foods. However, this is a personal preference based on comfort.

Which types of cheese are best to eat when sick?

If you tolerate dairy, milder, low-fat options like cottage cheese or part-skim mozzarella are generally easier on the digestive system. Some fermented cheeses with probiotics could also be beneficial.

What if I have lactose intolerance?

If you have lactose intolerance, you should avoid cheese and other dairy products, especially when sick, as it can cause or worsen digestive issues like bloating and diarrhea. Lactose-free alternatives are a good choice.

Does cheese have any health benefits when you are ill?

Yes, cheese contains several nutrients that are important for health, including protein, calcium, and vitamins A and B12, which can help support your immune system during recovery.

What is more important than avoiding cheese when sick?

Prioritizing rest, staying well-hydrated with water and clear fluids, and focusing on an overall healthy diet are more crucial for a speedy recovery than specifically avoiding cheese.