Diarrhea is a common digestive issue characterized by the frequent passage of loose, watery stools. Many people look for simple dietary changes to help soothe their symptoms and wonder if dairy products like cheese might help. General advice suggests avoiding dairy during digestive distress, but the specific components of cheese make this question complex. Understanding how the body processes the fat and sugar content in cheese is necessary to make informed decisions during a bout of digestive upset.
Why High-Fat Foods Worsen Symptoms
Most cheeses are high in fat, which is the primary reason they are not recommended during an episode of diarrhea. High-fat foods are slow to digest, requiring more time from the gastrointestinal tract. This delay can lead to undigested fat reaching the colon.
Once unabsorbed fat enters the colon, it stimulates the release of extra fluids and triggers stronger intestinal contractions (peristalsis). This increase in motility accelerates the movement of contents through the intestines. Faster transit time means less water is absorbed, which contributes to the loose, watery consistency characteristic of diarrhea. Consuming high-fat cheese can easily exacerbate symptoms rather than providing relief.
The Role of Lactose in Digestive Upset
A secondary concern with cheese is its lactose content, the natural sugar found in milk. Diarrhea, especially when caused by an infection, can temporarily damage the small intestine lining. This damage reduces the production of the lactase enzyme, which is necessary to break down lactose for absorption.
When undigested lactose moves into the large intestine, it acts as an osmotic agent. The sugar draws excess water into the bowel through osmosis, worsening fluid loss and the watery nature of the stool. The presence of unabsorbed lactose can prolong or intensify the diarrheal episode, contributing to discomfort and potential dehydration.
When Aged Cheeses Might Be Tolerated
Certain aged cheeses are a limited exception to general dairy avoidance because the aging process naturally reduces their lactose content. Hard cheeses like Parmesan, aged cheddar, Swiss, and Gouda contain minimal or no detectable lactose. This occurs because bacteria ferment the lactose into lactic acid, and remaining lactose is removed with the whey.
Aged cheeses are less likely to cause osmotic diarrhea triggered by lactose malabsorption. However, the high concentration of fat remains a concern even in these low-lactose varieties. Their fat content still makes them suboptimal for an irritated digestive system, meaning they should not be considered a recommended food for seeking relief.
Safe Foods for Diarrhea Relief
When managing diarrhea, the focus should shift to bland, low-fiber, and low-fat foods that are easy to digest. Rehydration is also a major concern, making clear broths and electrolyte solutions beneficial to replace lost fluids and salts.
Safe foods include:
- Simple starches such as white rice, plain white toast, and crackers, which are gentle on the stomach and help firm up stools.
- Boiled or baked potatoes without the skin, which provide potassium, an electrolyte often lost during frequent bowel movements.
- Lean protein sources, such as plain chicken breast or scrambled eggs, which provide necessary nutrients without irritating the gut.
- Unsweetened applesauce and bananas, which contain pectin, a soluble fiber that absorbs excess fluid in the intestine.