Cheese is a popular food enjoyed in many different ways—from sandwiches to gourmet meals. Despite its widespread appeal, cheese is often linked to digestive problems, especially constipation. But is there any truth to this claim? Can eating cheese really cause constipation, or is it just a myth?
In this post, we’ll explore the science behind these concerns. We’ll look at studies and nutrition facts to determine if cheese plays a role in causing constipation.
What is constipation?
Before examining whether cheese contributes to constipation, it’s important to define what constipation is. Medically, constipation means having infrequent or difficult bowel movements. It’s a common issue, affecting around 16% of adults and up to 33% of adults over 60, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Constipation can be caused by a variety of factors. These include diet, lack of exercise, dehydration and even stress. However, diet is often a major factor, especially when it lacks fibre. Low-fibre diets are frequently associated with slower digestion and harder stools, leading to constipation.
Cheese and its nutritional content
Cheese is made from the milk of cows, goats, or other animals. While there are many different types of cheese, most varieties share similar nutritional characteristics:
- High in fat: Cheese is rich in fat, which adds to its creamy texture.
- Low in carbohydrates: Most cheeses contain very little fibre.
- High in protein: Cheese is a good source of protein, particularly for vegetarians.
- Low in lactose: Aged cheeses like Cheddar and Parmesan have less lactose, making them easier to digest for some people.
Cheese lacks fibre, which is essential for promoting healthy bowel movements. This has led to the belief that it may cause constipation.
Dairy products and digestion
Dairy affects digestion in different ways. For those with lactose intolerance, consuming dairy can cause bloating, gas, and diarrhoea. Lactose intolerance occurs when the body doesn’t produce enough lactase, the enzyme needed to break down lactose, the sugar in milk.
For people without lactose intolerance, dairy is generally easier to digest. However, since cheese is high in fat and low in fibre, it may slow digestion, which can contribute to constipation.
Does Cheese Cause Constipation? What Studies Show
Let’s look at what the research says about whether cheese can lead to constipation.
The myth of cheese and constipation
Cheese has long been blamed for causing constipation, particularly in children. However, studies suggest that cheese may not be the direct cause.
A review in the European Journal of Clinical Nutrition in 2009 examined how cheese affects digestion. The study found that eating moderate amounts of cheese doesn’t cause constipation in healthy adults. However, a lack of fibre in cheese could worsen constipation in people who already have low-fibre diets.
A 2012 study in the Journal of Pediatric Gastroenterology and Nutrition focused on children’s diets and found that while dairy can sometimes contribute to constipation, cheese on its own was not usually the main issue. It was low-fibre diets high in processed foods and dairy that were more likely to cause constipation.
Fibre’s role in digestion
The problem may not be cheese itself, but what’s missing in the diet. Fibre is crucial for healthy digestion and regular bowel movements. Adults should consume 25 to 30 grams of fibre per day, but many don’t reach this target.
Since cheese is low in fibre, it doesn’t promote digestion when eaten in large amounts. However, cheese doesn’t contain ingredients that directly slow digestion. A diet high in cheese but low in fruits, vegetables and whole grains is more likely to result in constipation.
A study from the American Journal of Clinical Nutrition in 2010 compared low-fibre and high-fibre diets. Participants who ate low-fibre diets, including a lot of dairy, experienced more constipation than those who consumed more fibre.
Fat and slower digestion
Cheese is high in fat, which can slow down the digestive process. Fat takes longer to digest than carbohydrates or protein, which may lead to delayed bowel movements for some people, particularly those with digestive conditions like irritable bowel syndrome (IBS).
A 2016 study in Gastroenterology & Hepatology found that while fat can slow down the movement of food through the intestines, this doesn’t always lead to constipation. However, a high-fat, low-fibre diet could increase the risk of slower digestion and harder stools.
Lactose intolerance and bowel movements
Lactose intolerance typically causes symptoms like diarrhoea and bloating, not constipation. However, cheese may cause varying digestive responses in those with mild lactose intolerance.
But again, constipation isn’t a common issue related to lactose intolerance.
Cheese, constipation and balanced diets
So, can cheese cause constipation? The answer depends on overall diet and personal digestive health. Cheese alone doesn’t seem to directly cause constipation for most people. However, when eaten in large quantities, especially as part of a low-fibre, high-fat diet, it can contribute to slower digestion and harder stools.
Key points from the research include:
- Cheese alone doesn’t cause constipation: While it lacks fibre, cheese doesn’t directly lead to constipation in most people.
- Balance is crucial: Diets high in cheese but low in fibre are more likely to cause constipation. Eating fibre-rich foods like fruits, vegetables and whole grains can help prevent this.
- Moderation matters: Eating moderate amounts of cheese, along with other nutrient-dense foods, is unlikely to cause constipation.
- Lactose intolerance affects digestion differently: People with lactose intolerance may experience digestive issues, but constipation is not a common symptom.
Tips to avoid constipation while eating cheese
If you love cheese but are worried about constipation, here are some simple tips to help maintain healthy digestion:
- Eat cheese with high-fibre foods: Try pairing cheese with fibre-rich foods like wholegrain crackers, fruits or vegetables.
- Drink plenty of water: Staying hydrated helps keep your digestion running smoothly. Dehydration is a common cause of constipation.
- Practise moderation: Enjoy cheese in reasonable portions. Balance your intake with other foods rich in fibre.
- Include more fibre in your diet: Make sure you eat enough fibre-rich foods like fruits, vegetables, whole grains, and legumes to support regular bowel movements.
Conclusion
In summary, cheese can be enjoyed without much risk of constipation if eaten as part of a balanced diet. Although cheese is low in fibre and high in fat, it doesn’t directly cause constipation for most people. The key to avoiding constipation is ensuring your diet includes plenty of fibre and staying hydrated.
Studies suggest that diets low in fibre, rather than cheese itself, are more likely to cause constipation. So, feel free to enjoy cheese, but balance it with fibre-rich foods like fruit or whole grains to keep digestion healthy.
By understanding the factors that contribute to constipation and making smart dietary choices, you can continue to enjoy cheese without worrying about digestive issues.
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
