What kind of cheese can I eat with GERD?

November 19, 2025 •

4 min read

According to a 2018 study, some individuals with GERD can tolerate low-fat dairy products better than high-fat ones. This often leads to the question, what kind of cheese can I eat with GERD without triggering uncomfortable acid reflux symptoms?

Quick Summary

Low-fat and lower-acid cheeses like mozzarella, low-fat cottage cheese, and feta are typically safer for GERD sufferers than high-fat varieties, which can trigger heartburn. Moderation and paying attention to individual tolerance are key to incorporating cheese into a GERD-friendly diet.

Key Points

Choose Low-Fat Cheeses: Opt for low-fat versions of mozzarella, cottage cheese, and ricotta to reduce the risk of triggering acid reflux symptoms.
Avoid High-Fat Varieties: Full-fat cheeses like cheddar, stilton, and processed cheese are more likely to relax the esophageal sphincter, exacerbating GERD.
Moderate Portions are Key: Even with safer cheeses, consuming small amounts is important. Large portions can slow digestion and increase the risk of reflux.
Watch for Acidity: While some cheeses are low in fat, fresh goat cheese and some blue cheeses can be acidic, potentially causing irritation.
Observe Your Individual Tolerance: A food diary can help you identify which specific cheeses and amounts you can tolerate without experiencing GERD symptoms.
Timing Matters: Avoid eating cheese, especially in large quantities, right before lying down to prevent nighttime acid reflux.
Substitute with Caution: Some people may find goat cheese easier to digest than cow's milk cheese, but individual results may vary.

Understanding the Link Between Cheese and GERD

For many people with Gastroesophageal Reflux Disease (GERD), certain foods can trigger or worsen symptoms like heartburn and regurgitation. High-fat foods, including some cheeses, are often culprits because they can relax the lower esophageal sphincter (LES), the muscle that keeps stomach contents from flowing back up into the esophagus. Additionally, high-fat foods delay stomach emptying, which can also increase the likelihood of acid reflux. However, not all cheeses are created equal. The key is to focus on lower-fat and less acidic varieties while practicing moderation.

Safer Cheeses for GERD Sufferers

Not all hope is lost for cheese lovers with GERD. Several options can be enjoyed with caution. The key is selecting cheeses that are naturally lower in fat or are available in reduced-fat versions. Always start with small amounts to see how your body reacts.

Mozzarella: This soft, fresh cheese is often lower in fat than its harder counterparts and is a popular choice for those with GERD. Opt for the fresh, low-fat variety rather than heavily processed versions.
Low-Fat Cottage Cheese: This is a great source of protein and is specifically recommended for a GERD diet, especially the low-fat or fat-free versions.
Feta Cheese: As a semi-soft, low-fat option, feta can be a good choice. It's often included in the 'maintenance' phase of a GERD diet after more acute symptoms have subsided.
Goat Cheese (Chèvre): While often acidic in its fresh form, aged goat cheese can be a viable option for some. Some people find goat's milk dairy easier to digest due to different protein and fat structures, but individual sensitivity varies.
Parmesan: This hard, aged cheese is generally lower in fat and can be used sparingly to add flavor without triggering symptoms, particularly during later stages of a GERD diet.
Ricotta Cheese: Similar to cottage cheese, low-fat ricotta can be a good choice due to its lower fat content.

Cheeses to Approach with Caution or Avoid

Conversely, several types of cheese are known to be particularly troublesome for GERD. These are typically high in fat, which can lead to the LES relaxing and stomach emptying slowing down.

High-Fat Cheeses: This includes many full-fat varieties like cheddar, stilton, and brie. The high-fat content is a primary trigger for many reflux sufferers.
Cream Cheese (Full Fat): While low-fat versions are sometimes tolerated, the full-fat variety should be avoided due to its high-fat concentration.
Blue Cheeses: These are often high in both fat and acidity, making them a common trigger.
Processed Cheese Products: Many processed cheese sauces and snacks are loaded with fat, sodium, and additives that can exacerbate GERD symptoms.

Making Smart Choices for a GERD-Friendly Diet

In addition to selecting the right type of cheese, how you consume it also matters. Moderation is key. Instead of a large, cheesy meal, consider using a small amount of a GERD-friendly cheese as a garnish. Furthermore, timing is important. Eating cheese late at night, especially in large quantities, increases the risk of nighttime reflux. To prevent this, avoid lying down for at least 2 to 3 hours after eating. A food diary can also be an invaluable tool to track which specific cheeses and portion sizes work best for you.

Comparison Table: GERD-Friendly vs. High-Risk Cheeses


Feature	GERD-Friendly Cheeses	High-Risk Cheeses
Fat Content	Generally low-fat or available in reduced-fat versions.	Typically high-fat, including many aged and creamy varieties.
Common Examples	Mozzarella (low-fat), Cottage Cheese (low-fat), Feta, Ricotta (low-fat), Parmesan.	Full-fat Cheddar, Brie, Cream Cheese (full-fat), Stilton, Processed Cheese.
Effect on LES	Less likely to cause relaxation of the lower esophageal sphincter.	Can cause the LES to relax, allowing acid to escape.
Digestibility	Often easier and quicker to digest due to lower fat.	Can slow down stomach emptying and digestion.
Best Usage	Small portions, garnishes, incorporated into low-acid dishes.	Best avoided or consumed in very small, infrequent amounts, if tolerated.

Living with GERD and Enjoying Food

Finding a balanced approach is crucial for managing GERD without sacrificing all your favorite foods. While some cheeses are best avoided, others can be enjoyed as part of a careful, mindful diet. Experiment with different low-fat and lower-acid options, and always pay attention to your body's specific triggers. Using cheese as a minor ingredient rather than the main event can make a big difference. For example, a sprinkle of parmesan on pasta with a non-tomato-based sauce or a small serving of low-fat cottage cheese with fruit can satisfy cravings without causing discomfort. It's a journey of discovery to find what works for you personally.

Conclusion

Incorporating cheese into a diet while managing GERD is possible with careful consideration. The main factors to consider are fat content and individual tolerance. Opting for low-fat versions of cheeses like mozzarella, ricotta, cottage cheese, and feta is generally the safest bet. Avoiding high-fat, processed, and overly acidic cheeses is the best strategy to prevent triggering acid reflux symptoms. Remember to start with small portions and observe your body's reaction. By making informed choices and adjustments, you can continue to enjoy cheese as part of a balanced, GERD-friendly eating plan. For further reading, consult reliable medical sources on GERD management and nutrition, such as those from the National Institute of Health (NIH).

NIH link:

Frequently Asked Questions

No, mozzarella is often considered a safer cheese for GERD. This is especially true for fresh, low-fat varieties, as they are less likely to trigger acid reflux compared to high-fat cheeses.

Yes, low-fat or fat-free cottage cheese is often recommended for those with GERD. It is a lean protein source and typically well-tolerated, but monitoring your individual reaction is always wise.

High-fat cheese can trigger heartburn in GERD sufferers because it can relax the lower esophageal sphincter and slow down stomach emptying. This increases the likelihood of stomach acid escaping into the esophagus.

Generally, low-fat, mild cheeses like mozzarella and ricotta are among the least acidic. Harder cheeses like parmesan can also be low-acid, but should be used in moderation.

Goat cheese can be a viable option for some individuals. Some find it easier to digest than cow's milk cheese. However, fresh, unripened goat cheese tends to be more acidic, so older, harder varieties may be better tolerated.

You should generally avoid high-fat cheeses such as full-fat cheddar, brie, stilton, and processed cheese products, as these are more likely to worsen GERD symptoms.

Start with small portions of low-fat cheese and use it as an accent rather than the main ingredient. Avoid eating it late in the evening and pay close attention to your body's reaction.