Cheddar. Blue. Goat. Americans love us some cheese. In fact, over the last 40 years, average daily consumption has doubled from 0.36 cups to 0.74 cups per person, according to a recent report published by the Department of Agriculture.This dairy product is a nutrition powerhouse, offering calcium, protein and other essential vitamins and minerals that promote bone health. You might reach for cheese on the daily for its versatility—it's one of those foods that is equally at home at breakfast, lunch, dinner and snacks—and for its craveable umami qualities, which leave you wanting more.Still, cheese can be problematic for some people, and as a result, it's garnered a bad rap for causing gastrointestinal issues across the board (just ask Google). But the fact is that every person's gut reacts differently to cheese. Some may experience constipation, while others have to make urgent trips to the bathroom due to diarrhea. And for many others, cheese isn't an issue at all.
Whether cheese contributes to constipation or diarrhea (or not at all), there are a few factors to consider. We spoke to dietitians specializing in gut health to get their take on cheese and GI symptoms.
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Cheese and Constipation
Compared to simple carbs and protein, fats are digested more slowly and can act like a "plug" in the intestines, according to Kelsey Costa, M.S., RDN, a Connecticut-based registered dietitian and nutrition research and communications consultant. To be clear, we're talking about fats in general—not just the fats found in cheese.
Cheese's lack of fiber—an indigestible nutrient that helps usher foods through the GI tract–also slows digestion, potentially stalling it in the colon, where water is absorbed. This could result in constipation in some people.
That said, a 2021 study published in Nutrition and Health found no association between cheese consumption and constipation in men and women, and noted that moderate amounts of dairy products (one or two servings a day) could actually reduce or prevent constipation.
And keep in mind that cheese isn't the only food to blame for constipation. Sometimes, what you eat—or don't eat—in your diet could also cause constipation. Let's hop back to the topic of fiber: It's necessary for optimal bowel movements and gut health, so when cheese or other high-fat foods make up more of your diet than fiber-rich ones like vegetables, fruits, legumes and whole grains, this dairy product could exacerbate constipation, according to New Hampshire-based dietitian Patsy Catsos, M.S., RDN, LD.
Cheese and Diarrhea
Similarly, cheese could cause diarrhea in some circ*mstances, especially if you have certain health conditions. For example, a dairy intolerance, sensitivity or allergy can trigger unpleasant digestive symptoms after eating cheese, like bloating, cramping, loose stools and diarrhea. These symptoms happen when the body reacts to the specific proteins or cannot fully digest lactose, the natural sugar found in dairy products. An estimated 36% of Americans experience lactose malabsorption, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Does the Type of Cheese and Portion Size Matter?
Yes, the type of cheese and how much you eat can affect your digestion. Softer, fresh cheeses, such as ricotta, cottage and American cheeses, contain more lactose than harder cheeses, and eating them, even in smaller quantities, is more likely to cause diarrhea. And Liz McMahon, M.P.H., RDN, LDN, a Philadelphia-based gut-health dietitian and owner of Liz McMahon Nutrition, notes that how much you eat could also make a difference, too. "Most people with lactose intolerance should be able to consume small amounts of hard and/or aged cheeses," she says. "But others are extremely sensitive and have a hard time tolerating any."
Plus, Catsos points out that cheese is often part of overall high-fat meals (think fettuccine Alfredo). Catsos notes that if a large quantity of cheese is eaten at once, it could trigger bouts of diarrhea for some people.
Tips to Avoid Constipation When Eating Cheese
If you struggle with constipation and love cheese, you don't need to quit eating it to have better bowel movements. Cheese can still be a successful part of a balanced and varied diet for most people. Here are some expert tips.
Start Small
As we mentioned, not all cheese may affect you the same way. Megan Hilbert, M.S., RDN, founder of Design Nutrition, suggests, "If you suspect cheese is the culprit of your symptoms, try small portions of hard cheeses like Parmesan or Cheddar first and see how you feel. After that, you can incorporate smaller amounts of softer cheeses like mozzarella or Brie, once you confirm hard cheeses don't contribute to symptoms."
Cut Back a Bit
Catsos also recommends not eating cheese at every meal. Instead, enjoy it occasionally, paired with fiber-rich foods like whole-wheat bread, whole-grain crackers or a salad. (Eating cheese with foods high in fiber can further help you avoid constipation.) "You may tolerate smaller amounts of cheese better by limiting your portions to an ounce or 2 ounces at a time (up to 2 slices of cheese or ½ cup shredded)," she says. Her advice aligns with the serving size outlined by USDA MyPlate, which suggests adults consume 3 cups of dairy products daily, which is equivalent to 1½ ounces hard cheese (Cheddar, mozzarella, Swiss, Parmesan), ⅓ cup shredded cheese, 1 ounce processed cheese (American), ½ cup ricotta cheese, 2 cups cottage cheese, 2 ounces queso fresco or 2 slices queso blanco. This amount can be divided throughout the day without eating it at every meal or snack.
"Going easy on the oil or butter at the same meal and avoiding fried foods also helps prevent constipation," adds Catsos. Staying well-hydrated is also key to avoiding constipation.
Tips to Avoid Diarrhea When Eating Cheese
Likewise, if you experience diarrhea after eating cheese, here are a few tips that could help you manage the symptoms.
Choose Cheese Lower in Lactose
If you are lactose-intolerant, the good news is that many cheeses can still fit into your diet without messing with your gut. Cheddar, Swiss, Parmesan, provolone, Brie, feta and low-moisture mozzarella are virtually lactose-free in 1- to 2-ounce servings.
Depending on your tolerance, you may be able to handle a couple of slices of American cheese, which is higher in lactose. Cottage cheese also has up-there lactose levels, but you can find specially treated lactose-free versions at most grocery stores.
Emily Spurlock, RD, LD, CLT, of the Institute of Digestive Wellbeing recommends that if you are sensitive to cheese made from cow's milk, try cheeses made from goat or sheep milk. Goat cheese has a lower lactose content than cheese made from cow's milk (around 4% versus 5%). Goat milk also has smaller fat molecules than cow's milk, which may ease digestibility, particularly in those with lactose intolerance, according to a 2017 research published in the Journal of Dairy Science.
Consider Alternatives
If low-lactose cheeses still bother your belly, you could try lactose-free dairy products or take a lactase supplement, which contains enzymes that help your body digest lactose.
Probiotics may also promote beneficial gut bacteria that regulate digestion, potentially reducing GI symptoms related to eating cheese or other dairy products, per the National Institutes of Health. Costa suggests including probiotic-rich foods, like yogurt, kefir, kombucha, sauerkraut, miso and tempeh, in your diet to help relieve these symptoms.
There are plenty of plant-based cheese alternatives, as well, like nutritional yeast and vegan cashew or almond cheese. While they're not the "real thing," Costa says that they're great options because they can add cheesy flavor and texture to dishes without the dairy.
Keep in mind that if you have a dairy allergy, it is best to avoid cheese and other dairy products altogether.
What to Do If You Have GI Symptoms from Eating Cheese
If you frequently experience GI upset after eating cheese, seek medical advice and consider tests for lactose intolerance or dairy allergy. These tests can identify whether your body struggles to process lactose or reacts to specific proteins, explaining your digestive upset.
You could also speak with a dietitian about trying a FODMAP elimination diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These fermentable carbohydrates are poorly absorbed in the small intestine and rapidly pull water into the colon, which may cause digestive issues like gas, bloating, diarrhea, constipation and abdominal pain.
The FODMAP elimination diet is structured to help you sort out which cheeses or aspects of a meal are triggering the GI symptoms, says Catsos.
Since lactose (and therefore cheese) is a FODMAP, McMahon also recommends trying out a low-FODMAP diet with support from a dietitian.
The Bottom Line
Only some people have issues with constipation or diarrhea from eating cheese, and there's no set amount that could cause symptoms.
If you love cheese, but it doesn't love you back, choosing the right type for your body and enjoying it in moderation along with fiber-rich foods could help relieve or prevent your GI symptoms. And don't hesitate to see a nutritionist if dairy keeps upsetting your system.
In addition, paying attention to other factors that may affect digestion, such as hydration, physical activity and stress levels, is essential to maintain a healthy and happy gut—that's sound nutrition advice whether you eat cheese or not.
