Can Cheese Make You Sick? Decoding Dairy Dangers and Delights
Cheese can indeed make you sick, but it is often due to factors like lactose intolerance, bacterial contamination (such as listeria), or allergic reactions, rather than an inherent property of all cheeses.
Understanding the Culprit: Why Cheese Can Cause Problems
Cheese, a beloved staple in cuisines worldwide, is a product of milk fermentation. While generally safe, several factors can contribute to cheese-related illness, ranging from mild discomfort to severe health risks. These problems frequently stem from the milk itself, the production process, or individual sensitivities.
Lactose Intolerance: The Most Common Offender
For many, the primary issue is lactose intolerance. Cheese contains lactose, a sugar naturally found in milk. Individuals with lactose intolerance lack sufficient lactase, the enzyme needed to break down lactose in the digestive system. Undigested lactose can lead to:
- Bloating
- Gas
- Diarrhea
- Stomach cramps
- Nausea
Hard, aged cheeses like Parmesan and cheddar generally contain less lactose than soft, fresh cheeses like ricotta or mozzarella. Therefore, individuals with mild lactose intolerance may tolerate some cheeses better than others. Lactose-free cheeses are also readily available.
Bacterial Contamination: A Serious Concern
Certain bacteria, such as Listeria monocytogenes and E. coli, can contaminate cheese during production or storage. These bacteria can cause food poisoning, with symptoms including:
- Fever
- Muscle aches
- Nausea
- Vomiting
- Diarrhea
Listeria is particularly dangerous for pregnant women, newborns, older adults, and individuals with weakened immune systems. Soft cheeses and unpasteurized cheeses pose a higher risk of listeria contamination. Proper pasteurization and storage are crucial in preventing bacterial growth.
Allergic Reactions: When Cheese Becomes the Enemy
Some individuals have a true allergy to milk proteins, primarily casein and whey. An allergic reaction can be triggered by even tiny amounts of cheese and can range from mild to life-threatening. Symptoms may include:
- Hives
- Itching
- Swelling of the lips, tongue, or throat
- Difficulty breathing
- Anaphylaxis (a severe, potentially fatal allergic reaction)
Careful label reading and avoiding cheese are the only ways to prevent allergic reactions.
Histamine Intolerance: An Overlooked Factor
Histamine intolerance is a condition where the body has difficulty breaking down histamine, a compound found in aged and fermented foods like cheese. High-histamine cheeses can trigger symptoms such as:
- Headaches
- Skin rashes
- Digestive problems
- Nasal congestion
- Fatigue
Aged cheeses like cheddar, Swiss, and Parmesan are generally higher in histamine than fresh cheeses like mozzarella.
Cheese Making: Safety First
Safe cheese production relies on several key steps:
- Pasteurization: Heating the milk to kill harmful bacteria.
- Adding starter cultures: Introducing beneficial bacteria to initiate fermentation.
- Coagulation: Curdling the milk using rennet or acid.
- Cutting and cooking the curds: Separating the curds from the whey.
- Salting: Inhibiting bacterial growth and adding flavor.
- Aging: Allowing the cheese to develop its characteristic flavor and texture.
Choosing and Storing Cheese Safely
To minimize the risk of cheese-related illness:
- Purchase cheese from reputable sources.
- Check the expiration date.
- Refrigerate cheese promptly after purchase and use.
- Store cheese properly wrapped to prevent contamination and drying.
- Discard cheese that shows signs of mold or spoilage.
- Avoid unpasteurized cheeses if you are pregnant, elderly, or immunocompromised.
Cheese Benefits: Not Just a Source of Trouble
Despite the potential risks, cheese offers several nutritional benefits:
- Calcium: Essential for bone health.
- Protein: Important for muscle building and repair.
- Vitamins: Including vitamin A, vitamin B12, and vitamin K2.
- Probiotics: Some cheeses, like fermented cheeses, contain beneficial bacteria that support gut health.
Common Mistakes and Misconceptions
A common mistake is attributing general digestive discomfort to cheese when lactose intolerance or another factor is the real culprit. Another misconception is that all cheeses are high in lactose. As mentioned, aged cheeses tend to have significantly less lactose than fresh cheeses. Also, pasteurization significantly reduces the risk of harmful bacteria, so choosing pasteurized options when available is important.
Unpasteurized Cheese: A Risk Worth Taking?
Unpasteurized (raw milk) cheese has a distinctive flavor profile that some connoisseurs appreciate. However, it carries a higher risk of bacterial contamination because it has not undergone pasteurization. The FDA regulates the sale and aging of unpasteurized cheese to minimize these risks. Individuals who are pregnant, elderly, or immunocompromised should generally avoid unpasteurized cheese.
Alternatives for Cheese Lovers
For those who cannot tolerate traditional dairy cheese, numerous alternatives exist:
- Lactose-free cheese: Made with milk that has had the lactose removed.
- Vegan cheese: Made from plant-based ingredients like nuts, seeds, or soy.
- Goat cheese: Some individuals with cow’s milk allergies can tolerate goat cheese.
Frequently Asked Questions (FAQs)
Can I eat cheese if I’m lactose intolerant?
Yes, but it depends on the type and amount of cheese. Hard, aged cheeses like Parmesan and cheddar are typically lower in lactose and may be tolerated in small amounts. Lactose-free cheeses are also available and are a suitable alternative.
Is it safe to eat cheese while pregnant?
It’s important to exercise caution. Avoid soft, unpasteurized cheeses like Brie, feta, and Camembert due to the risk of listeria contamination. Hard, pasteurized cheeses are generally considered safe.
What are the symptoms of a cheese allergy?
Symptoms can range from mild to severe and may include hives, itching, swelling, difficulty breathing, and anaphylaxis. If you suspect a cheese allergy, consult a doctor for testing and advice.
How can I tell if cheese has gone bad?
Signs of spoilage include an off-putting smell, visible mold (beyond the intentionally added mold in some cheeses), a slimy texture, or discoloration. If you notice any of these signs, discard the cheese immediately.
Is mold on cheese always harmful?
No. Some cheeses, like blue cheese and Brie, have mold as part of their flavor profile. However, mold that appears on other types of cheese should be considered a sign of spoilage and the cheese should be discarded.
What’s the best way to store cheese?
Wrap cheese tightly in wax paper or cheese paper and store it in the refrigerator’s cheese drawer. Avoid storing cheese in plastic wrap, as it can trap moisture and promote mold growth.
Can cheese cause headaches?
Yes, for some people. Aged cheeses are high in tyramine and histamine, which can trigger headaches or migraines in sensitive individuals.
Which cheeses are highest in histamine?
Aged cheeses like cheddar, Parmesan, Gruyere, and Swiss are generally higher in histamine. Fresh cheeses like mozzarella and ricotta tend to be lower.
Are vegan cheeses healthy?
The nutritional value of vegan cheeses varies depending on the ingredients used. Some vegan cheeses can be a good source of protein and healthy fats, while others may be high in saturated fat and sodium. Always check the nutrition label.
Can cheese cause acne?
For some individuals, dairy products, including cheese, may exacerbate acne. This is believed to be due to hormones and other compounds in milk that can stimulate oil production and inflammation in the skin.
Is unpasteurized cheese always dangerous?
While it carries a higher risk of bacterial contamination, properly aged unpasteurized cheese can be safe for healthy individuals. However, pregnant women, older adults, and people with weakened immune systems should avoid it.
How much cheese is too much?
This depends on individual factors like lactose tolerance, overall diet, and health conditions. A moderate serving size is typically 1-2 ounces. Excessive cheese consumption can contribute to high cholesterol and calorie intake.