What Kind of Cheese Can I Eat if I Have Acid Reflux?

January 5, 2026 •

4 min read

Approximately 20% of the US population experiences GERD, or chronic acid reflux. While many people believe all cheese is off-limits, some varieties are much safer than others if you have acid reflux. The key is to choose low-fat and low-acid options to minimize heartburn.

Quick Summary

This article explains which cheese varieties are safe for people with acid reflux by focusing on fat content and acidity levels. It offers a guide to low-fat and low-acid options, which can be enjoyed in moderation, while cautioning against high-fat, high-acid choices that often trigger symptoms.

Key Points

Choose Low-Fat Varieties: Opt for low-fat or fat-free cheeses like cottage cheese and part-skim mozzarella to minimize the risk of triggering acid reflux symptoms.
Hard Cheeses Can Be Better: Harder cheeses, like Swiss, often have less fat than soft cheeses and may be better tolerated in moderation.
Avoid High-Fat and Aged Cheeses: High-fat options like mascarpone, brie, and aged cheddar are more likely to relax the LES and cause heartburn.
Practice Moderation and Mindful Timing: Portion control is key. Eat cheese in small quantities and avoid consuming it right before lying down to prevent reflux.
Consider Alkaline Foods: Pairing cheese with alkaline foods can help balance stomach acidity. Low-fat cottage cheese is naturally alkaline and can be soothing.
Watch for Melted Cheese: Many people find melted cheese to be a major trigger due to its concentrated fat content. Opt for unmelted cheese where possible.

The connection between cheese and acid reflux is primarily linked to its fat content and how it affects the lower esophageal sphincter (LES). High-fat foods can cause the LES to relax, allowing stomach acid to flow back into the esophagus and cause the burning sensation of heartburn. For individuals managing acid reflux, selecting the right type of cheese is crucial for enjoying dairy while minimizing symptoms.

Low-Fat Cheeses for Acid Reflux

Opting for cheeses that are naturally lower in fat can make a significant difference. Lower-fat dairy products are less likely to relax the LES and can be better tolerated. When choosing cheese, look for labels that explicitly state 'low-fat' or 'part-skim.'

Low-fat or fat-free cream cheese: A great alternative for bagels or recipes where a rich, creamy texture is needed without the high-fat load.
Part-skim mozzarella: Often found in string cheese form, part-skim mozzarella is a staple for a reason. Its low-fat nature makes it a safer choice for pizza or as a snack.
Cottage cheese (low-fat or fat-free): A high-protein, low-fat option that is also alkaline, which can help counteract stomach acid.
Feta cheese: With a lower fat content than many hard cheeses, feta can be a great addition to salads or dishes, but pay attention to your body's reaction as some find salty foods a trigger.
Goat cheese: This can also be a well-tolerated alternative for those sensitive to cow's milk products, but again, moderation is key.

Hard vs. Soft Cheese Considerations

Generally, hard cheeses contain less fat and moisture than their soft counterparts, making them potentially more acid reflux-friendly. For example, Swiss cheese is often recommended for its lower fat content. However, not all hard cheeses are created equal. Some, like aged cheddar or Parmesan, are higher in fat, so checking the nutritional information is vital. Soft, high-fat cheeses like brie or mascarpone are best avoided due to their fat content.

Comparing Cheeses for Acid Reflux

To make an informed choice, consider this comparison of common cheese types based on their potential impact on acid reflux.


Cheese Type	Fat Content	Acidity Level	Typical Effect on Reflux
Low-fat Cottage Cheese	Low	Alkaline	Often provides relief
Part-Skim Mozzarella	Low-to-Moderate	Moderate	Generally well-tolerated
Feta	Low-to-Moderate	Moderate	Can be a safe option, watch sodium
Swiss	Low-to-Moderate	Moderate	Often lower in fat than cheddar
Aged Cheddar	High	Moderate-to-High	May trigger symptoms due to fat and acid
Brie / Mascarpone	High	Low	High fat can relax the LES, increasing risk
Blue Cheese	High	High	Best to avoid due to high fat and acidity

The Role of Moderation and Preparation

Beyond selecting the right cheese, how you consume it is also important. Even a 'safe' cheese can cause issues if eaten in large quantities. The total amount of fat and acid in a meal can combine to trigger symptoms, so portion control is critical.

Small portions: A single slice or a small sprinkle of cheese is a much safer bet than a large serving.
Avoid melted cheese: While many people can tolerate unmelted, low-fat cheese, melted cheese is much higher in concentrated fats and can be a significant trigger for some.
Pair with alkaline foods: Balance your meal by pairing cheese with alkaline-heavy foods like salads, grilled vegetables, or whole grains to help neutralize stomach acid.
Timing is everything: Try to avoid eating cheese, or any food for that matter, right before lying down. Eating smaller meals throughout the day can also reduce the risk of symptoms.

Conclusion: Finding the Right Cheese for You

There is no one-size-fits-all answer for what kind of cheese you can eat if you have acid reflux. While high-fat, high-acid cheeses are generally discouraged, low-fat options like cottage cheese, part-skim mozzarella, and feta are often well-tolerated. The best approach is to experiment with small amounts and pay close attention to your body's response. By understanding the role of fat and acidity, practicing moderation, and observing your personal triggers, you can continue to enjoy cheese as part of a balanced diet without compromising your comfort. The journey to managing acid reflux is highly individual, and finding what works for you is the ultimate goal.

Making Your Cheese Choices a Success

Here are some final tips to remember as you navigate your options and enjoy cheese with acid reflux.

Start small: Introduce new, low-fat cheeses in minimal quantities to test for any adverse reactions.
Keep a food diary: This can help you identify specific cheeses or combinations that may be triggering your symptoms.
Opt for plant-based: If dairy proves to be a consistent trigger, consider trying a plant-based cheese alternative.
Consult a professional: If reflux symptoms persist, consult a doctor or registered dietitian to develop a personalized dietary plan.
Check labels for sodium: Some reduced-fat cheeses have high sodium content, which some find can exacerbate their reflux.

This guide provides a general framework, but always listen to your body and adjust accordingly.

Frequently Asked Questions

High-fat foods, including some types of cheese, can cause the lower esophageal sphincter (LES) to relax. When this muscle relaxes, stomach acid can splash back up into the esophagus, causing heartburn and other acid reflux symptoms.

Yes, low-fat or fat-free cottage cheese can be a good option. It is alkaline in nature, which can help neutralize stomach acid and provide relief from heartburn.

Part-skim mozzarella is generally a safer choice for people with acid reflux. Its low-to-moderate fat content is less likely to trigger symptoms compared to full-fat varieties.

You should generally avoid high-fat and highly aged cheeses such as mascarpone, brie, aged cheddar, and blue cheese. These are more likely to cause symptoms.

Feta cheese is often tolerated by individuals with acid reflux, as it has a lower fat content than many other cheeses. However, some people are sensitive to salty foods, so it's best to consume it in moderation.

For many, yes. Melted cheese often contains a higher concentration of fat than unmelted cheese, which can increase the likelihood of triggering acid reflux symptoms. Using low-fat, unmelted cheese is often a safer bet.

Yes, if you find that dairy consistently triggers your reflux, you can explore plant-based cheese substitutes made from ingredients like soy, almonds, or cashews. Be sure to check the labels for added ingredients and fat content.