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:

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.

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.

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

1. 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.
2. 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

1. 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.
2. 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.
3. Antispasmodics: Medications like hyoscine butylbromide (e.g., Buscopan) can reduce abdominal cramps associated with bloating by relaxing the gut muscles.
4. 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 

⁵ USDA Food Data Central 

⁶ Lactose & Galactose content of cheese 

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Can Cheese Make You Bloated? (& Tips to Avoid Bloating) appeared first on Cheese Scientist.

SEE ALSO: What is milk protein intolerance and is it serious? →

Let’s talk about histamine

Chances are that you are familiar with histamine. In fact, histamine is produced in your body when your immune system is working to defend you against a potential harmful substance (allergen).

It manifests itself with a range of symptoms which can include a skin rash, itchy and watery eyes, sneezing and, in more severe cases, shortness of breath. 

But, as you probably know, there are medications than can suppress histamine levels in your body when you’re having such a reaction. They are aptly named anti-histamines.

What does histamine have to do with cheese?

One other way that histamine can be produced is by the breakdown of an amino acid called histidine. And, guess what? Histidine is present in raw milk. Furthermore, a harmless bacteria that is often present in long-matured cheeses (Lactobacillus buchnerii) triggers the conversion of histidine into histamine. 

Now, I want to stress that there is no need to be alarmed here. Because the levels of histamine are so low that most people won’t even detect it. 

How much histamine is in cheese?

To give you some examples, the amount of histamine in Swiss pressed cooked cheeses (e.g. Gruyère and l’Etivaz) range from 15 to 1000 ppm (parts per million).

In blue cheese, it can range from 22 to 64 ppm and, in pressed uncooked washed rind cheeses (e.g. Raclette), 15 to 54 ppm.

For a bit of perspective, levels below 50 ppm are largely undetectable by most people. On the other hand, levels above 100 ppm can result in a localised tingling sensation in the mouth for more sensitive people. 

What does that mean for your health?

Even histamine levels close to 1000 ppm have not been shown to be harmful. But, if you are one of those sensitive people, taking an anti-histamine before eating your favourite Swiss cheese may reduce the intensity of the reaction in your mouth. 

If you have experienced any headaches, vomiting and/or cramping after eating cheese, you should consult your doctor before trying to eat that same cheese again. 

On a side note, prolonged exposure to histamine can also develop a skin rash in some people. Ever heard of Parm rash? Ask your cheesemonger about it the next time you’re out to buy cheese.

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Why Does Cheese Make My Mouth Tingle? (Effect of Histamine) appeared first on Cheese Scientist.

SEE ALSO: Which cheeses are actually completely lactose-free?  →

What is gluten?

Gluten is a general name for the proteins found in wheat (e.g. wheatberries, durum, emmer, semolina, spelt, farina, farro), rye and barley. Actually, gluten helps foods maintain their shape, acting as a glue that holds particles together.

So, is cheese actually gluten-free?

This means that foods from other foods groups like dairy (e.g. unflavoured milk, plain yogurt, cheese), fresh fruits and vegetables, and meat do not naturally contain gluten.

Therefore, any natural cheese will be entirely gluten-free. But, be careful here, because some processed commercial cheeses such as cheese slices and pre-shredded cheese products may still contain other ingredients like gums or stabilizers made from gluten-containing grains.

Examples of cheeses you can eat with gluten intolerance

As we mentioned above, all artisanal cheeses do not contain any gluten. Due to this, they will be safe to eat if you have coeliac disease or gluten intolerance. Let’s have a look at some great examples.

Queso Fresco

Also known as Queso Blanco, Queso Fresco is a fresh white cheese that is very popular in Spain, Mexico and South America.

Brie

France’s most famous soft white mould cheese is of course another great gluten free cheese.

Muenster

In the United States, soft washed rind cheeses don’t get much more popular than Muenster. Once again, this deli cheese is free of all wheat-based ingredients.

Cheddar

Without a doubt, Cheddar is the world’s most popular cheese. And the great news is that a regular, unflavoured Cheddar will come completely gluten free.

String Cheese

String Cheese is the ultimate midnight snack. When buying your String Cheese, be sure to choose one that is 100% Mozzarella. That way you will be buying a product that is definitely gluten free.

Mozzarella

As we mentioned above, Mozzarella (buffalo) or even Fior di Latte (cow) are both suitable for people with coeliac disease or gluten intolerance.

Ricotta

Ricotta is a popular Italian whey cheese that is made with very simple ingredients. And none of those contain wheat or any wheat derivatives.

Blue Cheese

Finally, the large majority of blue cheeses will be safe for you to eat if you’re on a gluten-free diet. Just be mindful that some blue cheeses contain mould that has been grown on bread. Just be sure to check the label before you buy and eat.

Cheese products to avoid if you are gluten intolerant

Some processed cheese products might contain wheat-derived ingredients. With those, you will have to be extra careful when choosing which brands to purchase. We’ve got some examples for you below.

Shredded Cheese

Shredded cheese that is sold in bags at your local grocery store often contain starch or cellulose. Those two ingredients prevents the cheese shreds from sticking together. While some brands use potato starch (gluten free), most commercial ones contain a wheat-derived cellulose. Therefore, be sure to check the label and ingredient list before buying.

Plant-Based Cheese

A number of plant-based (dairy-free) cheeses are made with flour. So, you will want to check the label and ingredients list before eating such cheeses.

Cheese Spreads

While most brands like Philadelphia Cream Cheese are gluten free, some commercial cheese spreads may contain stabilising or flavouring agents that are derived from wheat. As always, check the label before buying.

Best serving tips for gluten-free cheese platters

Creating a gluten-free cheese platter requires some thoughtful planning to keep everything safe, delicious, and appealing for everyone. Here are some tips to make your gluten-free cheese platter a memorable experience:

1. Separate gluten-free items

If you’re serving both gluten and gluten-free options, use separate platters to prevent cross-contamination. Even a small amount of gluten can affect those with coeliac disease or gluten sensitivity, so keeping these items separate is essential.

2. Use gluten-free labels

Place small labels next to each gluten-free item to make it easy for guests to identify which options are safe. This is especially helpful if you’re serving a mix of gluten-free and traditional crackers or bread.

3. Offer a variety of textures

To make the platter more exciting, include a range of textures. Add crunchy gluten-free crackers, soft cheeses, fresh fruits, dried fruits and nuts for variety. A mix of textures enhances the tasting experience and keeps guests coming back for more.

4. Add gluten-free accompaniments

Round out the platter with gluten-free accompaniments like honey, olives, pickles, and fruit preserves. These add colour, flavour and variety while ensuring everything on the platter is safe for gluten-free guests.

5. Provide separate serving utensils

Use separate serving utensils for each item to prevent cross-contact, especially if there are gluten items nearby. This will keep the platter safe for those who need to avoid gluten.

Conclusion

Thank you for reading our post on gluten in cheese. As you can see, almost every type of cheese is gluten-free. However, there are a small number of product types that you will have to be careful with.

Of course, you should always check the label beforehand. Did we leave out your favourite cheese? Let us know in the comments.

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Is Cheese Gluten-Free? (Always Read The Ingredients List) appeared first on Cheese Scientist.

SEE ALSO: The most HILARIOUS cheese memes on the internet →

Are dogs lactose intolerant?

Let’s first touch on lactose intolerance in canines. Unlike their hoomans, the majority of dogs don’t produce enough lactase enzyme to be able to digest dairy products. The symptoms of this intolerance are actually identical to what humans experience, that is, stomach pain, diarrhoea, bloating and flatulence.

Which cheeses are safe for my doggo?

The good news is that most cheeses are actually either very low in lactose or completely lactose free. Indeed, pressed cheeses like Cheddar, matured Gouda, Parmesan, Gruyère and Comté have virtually no detectable levels of lactose and are a safe treat for a good doggo. 

Types of cheese that will make your dog sick

Soft & fresh cheese

Soft white mould cheeses like Brie and Camembert are relatively high in lactose and are more likely to elicit an unpleasant response in dogs. Moreover, the same can be said for fresh cheeses like Ricotta. And the famous pasta filata cheese Mozzarella. Our advice would be to avoid them.

Blue cheese

There is one category of cheese that is to be avoided at all costs. Blue cheese. The reason for this is Penicillium roqueforti. The mould creates a substance called Roquefortine that can be toxic in dogs. Some of the signs of this toxicity include seizures and extreme vomiting. 

Not only should you never feed your dog blue cheese, you should actually make sure that you keep it at a safe distance from them. 

Annatto cheese

Annatto is a red seed extract that is often added to cheese to produce an orange colour. Some examples of cheeses containing annatto extract are Mimolette, Red Leicester and Shropshire Blue.

Unfortunately, annatto contains a chemical called bixin which is toxic for dogs. Indeed, ingestion of annatto can also cause seizures in some canines.

Flavoured cheese

Furthermore, there are some flavoured cheeses that should be avoided. Any cheeses that have grape skin on their rind (e.g. Ubriaco) can cause kidney damage in dogs. Among other things, dogs do not have the ability to metabolise tannins, flavonoids and the sugars (monosaccharides) in grapes.

One other example is cheese with chocolate on its rind. One such example is Carr Valley’s Cocoa Cardona. Cocoa and chocolate are toxic to dogs because of a substance called theobromine. Signs of this toxicity include vomiting, diarrhoea and muscle spasms. Having said that, the amount of chocolate it takes to produce those reactions are quite high and vary from one dog to another.

Do you give your dog cheesy treats?

Now that we have discussed safety, tell me. Do you give your dog cheesy treats?

In particular, I’d love to hear from cheesemakers here. Would you be offended if someone gave your cheese to their dog? 

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Will Cheese Make My Dog Sick? appeared first on Cheese Scientist.