What Cheese Is Good for an Upset Stomach?

October 8, 2025 •

5 min read

According to research, a significant portion of the global population experiences lactose malabsorption, making dairy consumption a concern during digestive distress. When your stomach is upset, most dairy, including many types of cheese, is often advised against due to its fat and lactose content. However, certain low-lactose or aged cheeses can be easier to digest for many individuals.

Quick Summary

Selecting the right cheese for an upset stomach depends on lactose levels and fat content. Aged, hard cheeses are naturally low in lactose and often well-tolerated. Some soft cheeses and goat's milk cheeses can also be suitable. Avoid high-fat, high-lactose, and processed cheeses to minimize discomfort.

Key Points

Choose Aged Cheeses: Hard, aged varieties like Parmesan and Swiss are virtually lactose-free and easier to digest.
Consider Goat's Milk: Cheese made from goat's milk, such as chèvre and feta, is often better tolerated than cow's milk options.
Look for Probiotics: Cheeses like aged Gouda and some cottage cheeses contain probiotics that can aid gut health.
Avoid High-Fat and Processed Options: Cream cheese, processed slices, and fatty soft cheeses can worsen digestive issues.
Start with Small Portions: Reintroduce cheese gradually to test your individual tolerance without overwhelming your system.
Listen to Your Body: If you experience discomfort, it is best to avoid cheese altogether until your stomach has healed.
Consider Lactose-Free Alternatives: For severe sensitivity, lactose-free or plant-based cheeses provide a safe alternative.

Understanding the Impact of Cheese on an Upset Stomach

When you have an upset stomach, the last thing you want is to consume food that will make your symptoms worse. Many people find that dairy products, including milk, cream, and full-fat cheeses, are problematic during times of digestive sensitivity. This is primarily due to two factors: lactose and fat.

First, lactose, the natural sugar found in milk, is broken down by the enzyme lactase in the digestive system. Many people have reduced lactase production, leading to lactose intolerance and symptoms like bloating, gas, and stomach cramps. The fermentation and aging process of cheese significantly reduces its lactose content, making some varieties more digestible than others. Second, high-fat foods, including many cheeses, can slow down digestion and irritate the stomach lining, exacerbating symptoms like heartburn and nausea.

Hard, Aged Cheeses

Hard, aged cheeses are generally the safest bet for an upset stomach because their lactose content is extremely low. The aging process breaks down the lactose into lactic acid, making it nearly lactose-free in many cases.

Parmesan: Aged Parmigiano Reggiano is virtually lactose-free due to its extensive aging period. It's also rich in protein and calcium, offering nutritional benefits. Using it grated over pasta or as a garnish is a great way to add flavor without overdoing it.
Aged Cheddar: Cheddar that has been aged for 18 months or more is low in lactose and often easier to tolerate than younger versions. Its sharp flavor means a small portion goes a long way.
Swiss: Another naturally low-lactose option, Swiss cheese contains unique bacteria that are beneficial for gut health.

Softer Cheeses and Alternatives

While hard cheeses are a good choice, some softer options and alternatives can also be suitable, depending on the severity of your symptoms and your personal tolerance.

Mozzarella: Fresh, part-skim mozzarella is a lower-lactose option than many other soft cheeses. It's a popular choice for pizzas and salads.
Goat Cheese (Chèvre): Cheese made from goat's milk is often easier to digest for some individuals than cheese from cow's milk, as it has a different protein structure and typically lower lactose levels.
Feta: Made from sheep or goat's milk, feta cheese is lower in lactose and fat than many cow's milk varieties and contains probiotics that support gut health.

Cheeses to Avoid with an Upset Stomach

For anyone with digestive sensitivity, it is best to avoid certain cheeses, especially when your stomach is already upset. These tend to be higher in lactose and fat, which can aggravate symptoms.

Soft, Fresh Cheeses: Cottage cheese and ricotta can have a higher lactose content than aged varieties.
Processed Cheeses: Cheese spreads, American cheese slices, and similar processed products often contain additives and higher lactose levels.
High-Fat Cheeses: Cream cheese and mascarpone are high in fat, which can delay digestion and worsen discomfort.

Low-Lactose Cheeses vs. High-Lactose Cheeses

To make an informed decision, it's helpful to understand the lactose content of different cheese types. Here is a simple comparison table.


Cheese Type	Lactose Content (Approximate)	Digestibility Factor	Common Examples
Hard, Aged	Extremely Low (0-2%)	Excellent	Parmesan, Aged Cheddar, Swiss, Gouda
Soft, Lower Lactose	Low (1-3%)	Good (depending on tolerance)	Mozzarella, Feta, Goat Cheese
Soft, Higher Lactose	Moderate (3-6%)	Cautionary	Cottage Cheese, Ricotta, Mascarpone
Processed	Moderate to High (varies)	Avoid	American Slices, Cheese Spreads

How to Reintroduce Cheese Gradually

If you have a sensitive stomach, reintroducing cheese should be done carefully. Start with a small portion of a low-lactose cheese, such as a few shavings of Parmesan, and see how your body reacts. Eating cheese with other fiber-rich foods, such as crackers, can help aid digestion and prevent discomfort. If you experience no issues, you can slowly increase the amount or try another low-lactose variety. However, if symptoms persist, it may be best to avoid cheese completely until your digestive system has fully recovered. For those with severe lactose intolerance or milk allergies, sticking to lactose-free or plant-based cheese alternatives is the safest option.

A Final Word on Gut Health

Ultimately, moderation is key when consuming cheese with an upset stomach. While hard, aged cheeses are generally the most tolerable, the high-fat content of many cheeses can still pose an issue for some. Paying close attention to your body's signals and listening to what works for you is the most important step. Choosing probiotic-rich cheeses like aged Gouda or specific types of cottage cheese can also benefit overall gut health in the long run. Consult a healthcare professional if you have persistent or severe digestive problems, as this article does not constitute medical advice.

Conclusion

While many people are told to avoid cheese when they have an upset stomach, the reality is more nuanced. Aged, hard cheeses like Parmesan, aged cheddar, and Swiss are typically low in lactose, making them easier on the digestive system for many individuals. Soft cheeses like mozzarella and feta can also be tolerated by some. However, high-fat and processed cheeses should be avoided as they can exacerbate symptoms. The key is to choose wisely, start with small portions, and pay attention to your body's individual tolerance, considering low-lactose or goat's milk options to enjoy cheese without discomfort.

What cheese is good for an upset stomach?

Low-Lactose Varieties: Aged, hard cheeses like Parmesan, Aged Cheddar, and Swiss contain minimal lactose due to the aging process.
Probiotic-Rich Options: Some cheeses, including certain types of Gouda and aged cheddar, contain beneficial probiotics that can support gut health.
Goat's Milk Cheeses: Many people find that goat cheese and feta, made from goat or sheep's milk, are easier to digest than cow's milk cheeses.
Consider Fat Content: High-fat cheeses can slow digestion and irritate the stomach lining, so moderation is important.
Personal Tolerance: The best choice ultimately depends on your individual sensitivity; start with a small amount to test your tolerance.
Alternatives: For severe sensitivities, lactose-free or plant-based cheese alternatives are the safest options.
Listen to Your Body: If any cheese causes discomfort, it is best to avoid it, especially while recovering from a stomach upset.

Frequently Asked Questions

Cheese can be difficult for an upset stomach because it contains fat, which slows down digestion, and lactose, a sugar that many people have trouble digesting, causing gas, bloating, and cramps.

Hard, aged cheeses like Parmesan, aged cheddar, and Swiss have the least amount of lactose. The aging process allows the lactose to be converted into lactic acid, leaving almost no lactose behind.

Cottage cheese can be problematic for an upset stomach as it is a soft, fresh cheese that typically has a higher lactose content than aged varieties. Some low-lactose or probiotic-fortified versions might be available, but it's often best to avoid it during acute discomfort.

Feta cheese is often a better choice for a sensitive stomach because it is made from sheep or goat's milk, which is generally lower in lactose than cow's milk. It also contains probiotics, which can benefit gut health.

Fresh, part-skim mozzarella is a low-lactose option that many people find tolerable. However, its fat content can still be a factor, so consuming it in moderation is key, especially if you have heartburn or GERD.

To test your tolerance, start with a very small portion of a low-lactose cheese, like a teaspoon of grated Parmesan, and monitor how your body reacts. If no symptoms appear, you can slowly increase the portion size over a few days.

Yes, for those who need to avoid dairy entirely, there are many lactose-free and plant-based cheese alternatives made from soy, nuts, or seeds. Always check the label to ensure it is suitable for your dietary needs.