Who doesn’t love cheese? It’s creamy, tangy and irresistible. But for some, that post-cheese indulgence comes with a less-than-pleasant side effect: you get bloated. If you’ve ever wondered why your stomach feels uncomfortable after enjoying your favourite Brie or Feta, it’s time to explore the science. Let’s uncover the fascinating reasons behind cheese-induced bloating and how you can enjoy cheese without discomfort.
SEE ALSO: What is lactose intolerance and which types of cheese should you avoid? →
What is bloating and why does it happen?
The mechanism of bloating is a complex process involving multiple factors in the digestive system. Here’s how it typically occurs:
1. Gas accumulation
- Fermentation in the gut: When undigested carbohydrates like lactose reach the large intestine, gut bacteria ferment them. This fermentation produces gases such as hydrogen, methane, and carbon dioxide.
- Swallowing air (aerophagia): Eating too quickly, drinking carbonated beverages, or chewing gum can introduce excess air into the stomach.
2. Fluid retention
- High sodium intake: Consuming high-sodium foods like cheese can lead to water retention as the body maintains a balance of electrolytes. This retention can cause swelling in the abdominal area, contributing to bloating.
3. Slowed digestion
- High-fat content: Fats slow gastric emptying, meaning food stays in the stomach and intestines longer. This delay can lead to feelings of fullness, heaviness, and bloating.
4. Gut motility issues
- Reduced movement of the intestines: Conditions like irritable bowel syndrome (IBS) or stress can slow or disrupt the coordinated movement of the digestive system, leading to gas build-up and bloating.
5. Microbiome imbalance
- Dysbiosis: An imbalance in gut bacteria can lead to excessive gas production or difficulty in breaking down certain foods, causing bloating.
6. Stretching of the gut wall
- Gas and fluid retention stretch the stomach and intestinal walls. This stretching activates nerve endings, creating the sensation of bloating and abdominal discomfort.
Now that you understand why bloating happens, let’s investigate why some cheeses can make you bloated.
Lactose intolerance and digestion
The most common reason for post-cheese bloating is lactose intolerance. Lactose is a naturally occurring sugar in milk and cheese. To digest lactose, the body produces an enzyme called lactase. Many adults, however, have reduced lactase production, leading to lactose intolerance.
When lactose isn’t fully digested, it travels to the colon, where bacteria ferment it. This fermentation produces gas, which causes bloating, cramping, and sometimes diarrhoea.
Aged cheeses like Parmesan and Cheddar have very low lactose levels due to the fermentation process used in their production. Fresh cheeses, like Ricotta or Cream Cheese, contain higher levels of lactose and are more likely to cause bloating in sensitive individuals.
High fat content and digestion
Cheese is rich in fats, particularly saturated fats, which slow down gastric emptying. Slower digestion means food spends more time in the stomach and intestines. This can lead to bloating and discomfort for some people.
The process is linked to how fats stimulate the release of cholecystokinin (CCK), a hormone that slows gastric motility. While this can promote satiety, it can also create a feeling of heaviness.
Sodium and water retention
Sodium is another element in cheese that may contribute to bloating. Salt helps preserve cheese and enhance its flavour, but high sodium intake can disrupt the body’s fluid balance.
When sodium levels rise, the body retains water to maintain equilibrium. This water retention can cause puffiness and bloating, particularly after consuming large amounts of high-sodium cheeses like Feta, Halloumi, or processed cheese.
Dairy protein sensitivity
Some people experience bloating due to sensitivity to dairy proteins, such as casein or whey. Unlike lactose intolerance, milk protein intolerance involves the immune system, though it’s not a full-blown allergy.
Casein proteins in cheese can interact with gut cells and influence the gut microbiome. This interaction may contribute to inflammation or changes in digestion that lead to bloating.
Difference between bloating and flatulence
Although flatulence and bloating often occur together, they are distinct gastrointestinal symptoms with different causes and mechanisms:
| Aspect | Bloating | Flatulence |
|---|---|---|
| Definition | A feeling of fullness or tightness in the abdomen caused by gas, fluid, or slow digestion. | The release of gas from the digestive system through the rectum. |
| Cause | Caused by gas buildup in the stomach or intestines, fluid retention, or slow digestion. | Caused by the expulsion of gas formed during digestion or swallowed air. |
| Symptoms | Abdominal distension, discomfort, heaviness, and a stretched feeling in the belly. | Passage of gas, which may or may not have an odour, often accompanied by a sound. |
| Location | Typically felt in the stomach or intestines (upper or lower abdomen). | Results in the release of gas through the rectum. |
| Mechanism | Gas or fluid stretches the gut walls, creating a sensation of pressure or fullness. | Gas escapes the digestive tract when pressure builds up in the colon. |
| Common Triggers | High-sodium foods, lactose intolerance, slow digestion, or overeating. | Fermentation of undigested carbs, swallowing air, or specific foods like beans and cabbage. |
| Relief | Remedies include simethicone, peppermint oil, or digestive enzymes. Moving, drinking herbal tea, or avoiding trigger foods may also help. | Relief occurs naturally through the expulsion of gas. Remedies include dietary changes, probiotics, or activated charcoal. |
Key difference
- Bloating is the sensation or visible swelling caused by retained gas, fluid or slowed digestion. It doesn’t always lead to gas expulsion.
- Flatulence is the act of releasing gas, often relieving bloating if the gas is the main cause.
Both symptoms can occur together, but addressing their root causes requires targeted approaches. For example, lactose intolerance can cause both bloating (from gas build-up) and flatulence (from gas release).
Low-risk cheeses for bloating
These cheeses are less likely to cause bloating due to their lower lactose content, reduced sodium or easier digestibility.
| Cheese | Reason |
|---|---|
| Parmesan | Low in lactose, aged |
| Aged Cheddar | Lactose reduced during aging process |
| Gouda | Low in lactose, semi-hard |
| Swiss (e.g., Emmental) | Low in lactose, aged |
| Brie and Camembert | Moderate lactose, ripened with moulds |
| Blue cheeses (e.g., Stilton, Gorgonzola) | Low lactose due to mould breakdown |
High-risk cheeses for bloating
On the other hand, these cheeses are more likely to cause bloating due to higher lactose, sodium or moisture content, which can challenge digestion.
| Cheese | Reason |
|---|---|
| Ricotta | High in lactose, fresh |
| Cream Cheese | High in lactose, fresh |
| Feta | High in sodium, may retain water |
| Halloumi | High in sodium, can cause water retention |
| Processed Cheese (e.g., American) | High in sodium and fats |
| Fresh Mozzarella | Moderate lactose and moisture content |
Tips for reducing bloating from cheese
Yes, there are medications and remedies available to help reduce the risk of bloating or relieve it if it occurs. Here’s a breakdown:
To reduce the risk of bloating
- Lactase enzyme supplements: For those with lactose intolerance, lactase enzyme tablets or drops (e.g., Lactaid) can help digest lactose in cheese. These are taken before consuming dairy to prevent bloating and discomfort.
- Probiotics: Probiotic supplements containing beneficial bacteria like Lactobacillus or Bifidobacterium can improve gut health and reduce symptoms of bloating over time. They help balance gut flora, especially if bloating is linked to digestion issues or dairy sensitivity.
To relieve bloating once it happens
- Simethicone: Over-the-counter medications like simethicone (e.g., Gas-X, Mylanta Gas) help reduce gas bubbles in the stomach and intestines, relieving bloating. They work quickly and are safe for short-term use.
- Activated charcoal: Charcoal tablets or capsules may help absorb gas in the digestive system, reducing bloating. Best taken before or shortly after eating the trigger food.
- Antispasmodics: Medications like hyoscine butylbromide (e.g., Buscopan) can reduce abdominal cramps associated with bloating by relaxing the gut muscles.
- Digestive enzymes: Multi-enzyme supplements (e.g., pancreatin) can support digestion, especially if bloating is linked to poor fat or protein digestion.
Natural remedies
- Peppermint oil capsules: These relax the digestive tract and reduce bloating and cramping.
- Herbal teas: Chamomile, ginger, or fennel tea can soothe the stomach and reduce gas.
When to see a doctor
If bloating is frequent, severe, or accompanied by other symptoms (e.g., weight loss, diarrohea, or blood in stool), consult a healthcare provider to rule out underlying conditions like irritable bowel syndrome (IBS) or food allergies.
Conclusion
Cheese doesn’t have to be a bloat-inducing indulgence. By understanding how your body reacts to different types of cheese and using the tips above, you can enjoy your favourite varieties with confidence.
Ready to dive deeper into the science of cheese and digestion? Subscribe to my Cheese Scientist newsletter for more fascinating insights and tips to make every cheesy bite a joy. If you’ve got a favourite remedy for cheese bloating, share it with us in the comments!
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Lactose levels in mentioned cheeses
¹ Lactose residual content in PDO cheeses
² Detection of lactose in products with low lactose content
³ The analysis of lactose in milk and cheese products by HPLC
⁴ Food Standards ANZ Food Composition Database
⁶ Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
