For many, reaching for a comforting snack like cheese when feeling under the weather is a natural impulse. However, depending on your symptoms and the nature of your illness, this might not be the best idea. The key is to understand how your body processes different types of cheese and to listen to its signals. When your immune system is busy fighting off an infection, your digestive system may also be sensitive, making certain foods harder to tolerate.
The Myth of Mucus: Cheese and Colds
A common myth dictates that you should avoid cheese and other dairy products when you have a cold because they increase mucus production and congestion. Numerous studies, however, have disproven this notion. Research published in the American Review of Respiratory Diseases, for example, found no difference in nasal mucus production between volunteers with colds who drank milk and those who did not.
How to Handle Cheese with Cold Symptoms
While dairy doesn't create more mucus, some people may experience a feeling of thicker mucus or a coating in their throat after consuming it. This is not a universal experience, so you should pay attention to your body's response. If you don't notice any worsening of symptoms, enjoying a small amount of cheese is likely fine. In fact, cheese provides nutrients like protein, calcium, and vitamins B12 and A, which can be beneficial for recovery.
- Stick to small portions: Don't overdo it. A large, rich meal can be hard on a weakened system.
- Choose milder flavors: Strong or pungent cheeses might be overwhelming for a sensitive palate.
- Combine with soothing foods: Pair with simple crackers or use in a bland soup to add nutrition without irritation.
The Gastrointestinal Risk: Cheese and Stomach Bugs
For illnesses like the stomach flu or viral gastroenteritis, the situation with cheese is much different. A stomach bug causes inflammation of the gut lining, which can lead to temporary lactose intolerance. Because cheese contains both lactose and high levels of fat, it can be particularly difficult for a sensitive digestive system to handle. Consuming it could lead to increased bloating, gas, cramping, nausea, and diarrhea.
Low-Lactose and High-Fat Cheeses: A Comparison
The lactose and fat content of cheese varies significantly by type. When dealing with a sensitive stomach, it's helpful to know which varieties might be less problematic, though avoiding dairy is often the safest bet.
| Cheese Type | Lactose Content | Fat Content | Digestive Impact (when sick) |
|---|---|---|---|
| Aged Hard Cheeses (e.g., Cheddar, Parmesan) | Very Low | High | May be tolerated in tiny amounts; fat can be problematic. |
| Semi-Hard Cheeses (e.g., Swiss, Gouda) | Low | Moderate to High | Often better tolerated due to lower lactose, but fat is still a concern. |
| Soft Cheeses (e.g., Brie, Feta, Mozzarella) | Moderate to High | High | Best to avoid; higher lactose and fat content increase digestive strain. |
| Processed Cheese (e.g., American) | High | High | Typically contains higher levels of additives and fat, making it difficult to digest. |
The Nutritional Angle: When Cheese Can Help
Once you begin to feel better and can tolerate bland, solid foods, cheese can offer valuable nutrition to aid your recovery. It's a good source of protein for muscle repair and contains essential minerals like calcium and phosphorus for bone health. For those who have lost their appetite, a small piece of mild cheese can be a good way to get some much-needed calories and nutrients.
Best Practices for Reintroducing Cheese
When reintroducing cheese after a stomach bug, follow these steps to minimize the risk of a relapse of symptoms:
- Start small: Begin with a very small portion, perhaps a single cube of an aged, hard cheese like Parmesan.
- Listen to your body: If you experience any discomfort, stop and wait a few more days before trying again.
- Opt for low-lactose options: Aged hard cheeses are your best bet initially, as the aging process breaks down most of the lactose.
- Avoid high-fat varieties: Steer clear of fatty or greasy foods, as these can irritate your gut.
Alternatives to Consider When Unwell
If you are advised to avoid dairy or simply feel it's best to, there are many other soothing and nutritious options available:
- Warm Broths and Soups: Provides hydration and nutrients in an easy-to-digest format.
- BRAT Diet: Bananas, rice, applesauce, and toast are classic choices for an upset stomach.
- Yogurt or Kefir: These fermented dairy products contain probiotics that can aid gut health, but it is important to choose plain, unsweetened varieties and introduce them slowly, as they can still contain lactose.
- Herbal Teas: Ginger and chamomile teas can be soothing and anti-inflammatory.
Conclusion
When deciding should you eat cheese if you're sick, the answer hinges entirely on the type of illness you have. While the long-held fear of increased mucus from dairy during a cold has been debunked by science, individual sensitivity and the temporary thickening sensation some experience mean it's still a matter of personal comfort. However, when dealing with a stomach bug, the high fat and lactose content of most cheeses makes them a poor choice, as they can exacerbate gastrointestinal symptoms like bloating and diarrhea. The best approach is to listen to your body and stick to bland, easy-to-digest foods until your stomach has settled. Once you're on the road to recovery, reintroducing small amounts of low-lactose, aged cheeses can help replenish lost nutrients and provide a welcome energy boost.
For more detailed information on specific medical conditions, it's always best to consult with a healthcare professional, especially if you have underlying conditions like lactose intolerance.
