Say Cheese! How to Enjoy It Without Triggering Acid Reflux

Photo by David Foodphototasty on Unsplash

If you love cheese but struggle with acid reflux, you’re not alone! Cheese makes nearly anything taste better, but I noticed that it wasn't really making me feel all that great. Turns out that the type of cheese you choose can make all the difference.

While it’s true that cheese is often a trigger for acid reflux because of its high-fat content, not all cheeses are created equal. Some varieties are much gentler on your stomach than others. Let’s explore how to enjoy cheese without aggravating your symptoms. Here's a simple guide to help you make reflux-friendly choices:

Cheeses to Consider for Acid Reflux:

Low-Fat or Fat-Free Cheese

Why it’s better: Fatty foods, including high-fat cheeses, can relax the lower esophageal sphincter (LES), which increases the likelihood of acid reflux. Low-fat and fat-free cheeses have less fat and are less likely to trigger reflux symptoms.

Examples:

• Low-fat mozzarella

• Low-fat ricotta

• Fat-free cottage cheese

Soft Cheeses

Why they’re better: Softer cheeses tend to have a lower fat content than harder cheeses. Additionally, they are often easier to digest, making them less likely to cause reflux symptoms.

Examples:

• Ricotta

• Cottage cheese

• Cream cheese (low-fat)

• Goat cheese (which is lower in fat and easier to digest for some people)

Goat Cheese

Why it’s better: Goat cheese is often considered a gentler option for those with acid reflux. It contains less lactose and is easier to digest than cow’s milk-based cheeses, which can be beneficial for people who are lactose intolerant or have sensitive stomachs.

Examples:

• Fresh goat cheese (chevre)

• Goat cheese spreads

Mozzarella

Why it’s better: Fresh mozzarella (especially the part-skim variety) is lower in fat and generally considered easier on the digestive system than many other cheeses.

Examples:

• Part-skim mozzarella

• Fresh mozzarella

Feta Cheese (in moderation)

Why it’s better: Feta cheese, especially when made from sheep or goat milk, tends to be lower in fat compared to many cow's milk cheeses. It also contains less lactose, which can make it easier to digest.

How to enjoy: Opt for low-fat feta if available, and use it sparingly to avoid excess fat intake.

Cheeses to Avoid for Acid Reflux:

• Aged Cheeses: Aged cheeses like cheddar, parmesan, and Swiss tend to be higher in fat and can irritate the esophagus, making them worse for acid reflux.

• Blue Cheese: Blue cheese contains higher amounts of fat and is also often moldy, which may increase the chances of triggering acid reflux for some people.

• Full-Fat Cheeses: Full-fat cheeses like cream cheese, brie, and camembert can increase the fat content in your diet, which may relax the LES and trigger reflux.

Tips for Enjoying Cheese with Acid Reflux:

• Consume in moderation: Even low-fat cheeses should be eaten in moderation. Overeating, even reflux-friendly foods, can lead to symptoms.

• Pair with non-acidic foods: When eating cheese, pair it with low-acid, non-spicy foods such as whole grains, non-citrus fruits, or vegetables to balance the meal.

• Avoid processed cheeses: Processed cheese products, like cheese slices or cheese spreads, often contain added preservatives and chemicals that may irritate the digestive system.

Conclusion:

For those managing acid reflux, it's best to stick to low-fat or soft cheeses, such as low-fat mozzarella, ricotta, or goat cheese, as they tend to be gentler on the stomach. Avoiding high-fat and aged cheeses, such as cheddar or blue cheese, can help reduce the risk of triggering reflux. As always, paying attention to how your body responds is important, as individual reactions to cheese can vary.