Indulging in the delectable allure of cheese is hard to resist, whether you're at a burger joint, a cocktail party, or simply craving a bold and flavorful snack. With its wide range of varieties, cheese adds a versatile and delicious touch to dishes like pizza, tacos, and even elegant charcuterie platters. However, consuming cheese in excess can lead to a range of side effects that can impact your body and overall health, particularly when not practiced in moderation. So, what exactly happens to your body when you consume excessive amounts of cheese, and why does this occur?
According to Mary Sabat MS, RDN, LD, factors such as the high-fat content of cheese, the hormonal composition of dairy products, the potential inflammatory response to saturated fats, and the risk of bacterial contamination in certain cheese varieties can trigger these effects. "Maintaining a balanced and diverse diet is crucial to mitigating these risks and promoting overall health and well-being," advises Sabat. To delve deeper into the potential side effects that can arise from consuming too much cheese, we sought insights from several nutrition experts.
1) Constipation:
"Eating excessive amounts of cheese can potentially lead to constipation," says Mary Sabat MS, RDN, LD. Cheese is high in fat and low in fiber, which can slow down digestion and make it harder for stool to pass through the intestines. This can result in infrequent bowel movements and difficulty eliminating waste.
2) Inflammation:
"Consuming casein, a protein found in milk and a major component of cheese, can potentially lead to various side effects and health issues. One significant side effect related to casein consumption is inflammation," explains Sabat. Some individuals may experience an immune response to casein, leading to inflammation throughout the body. This can manifest as digestive problems, skin issues, respiratory discomfort, and joint pain.
3) Heartburn:
The high-fat content of cheese can relax the lower esophageal sphincter (LES), a muscle that prevents stomach acid from flowing back into the esophagus. Excessive consumption of cheese can result in a burning sensation in the chest and throat known as heartburn. Over time, chronic heartburn can cause damage to the esophageal lining and potentially lead to gastroesophageal reflux disease (GERD).
4) Skin Breakouts:
While the relationship between cheese consumption and acne is not fully understood, some individuals may experience skin breakouts or worsened acne when consuming excessive amounts of cheese. Hormones present in milk, such as insulin-like growth factor 1 (IGF-1), and the high saturated fat content of cheese may contribute to increased sebum production and inflammation in the body, potentially aggravating existing skin conditions.
5) Increased Risk of Listeria Contamination:
Soft cheeses, including brie, camembert, and blue cheese, have a higher risk of contamination with Listeria monocytogenes, a bacterium that can cause foodborne illness. Improper storage or excessive consumption of these cheeses can increase the risk of exposure to Listeria, leading to flu-like symptoms and severe complications, particularly in vulnerable individuals.
6) Potential Cancer Risk:
Excessive consumption of cheese, particularly high-fat varieties, may potentially increase the risk of certain cancers. The saturated fats found in cheese have been associated with an increased risk of colorectal cancer. Some studies suggest a correlation between the consumption of dairy products, including cheese, and an elevated risk of prostate and breast cancers. However, further research is needed to fully understand the link between cheese consumption and cancer.
7) Bloating:
Individuals who struggle to digest dairy products or consume large amounts of cheese regularly may experience bloating within a few hours of consumption. This is often due to lactose intolerance or sensitivity to dairy. Opting for cheeses with lower lactose content or considering lactase supplements can help alleviate these symptoms.
8) Diarrhea:
For those with lactose intolerance, consuming cheese can lead to diarrhea and other gastrointestinal discomfort. Lactose in cheese is not properly broken down and is fermented by bacteria in the gut, resulting in these unpleasant symptoms. Avoiding excessive cheese consumption or opting for lactose-free cheese alternatives can help prevent diarrhea.
9) Dehydration:
Cheese, being relatively high in sodium, can contribute to dehydration, especially when combined with inadequate water intake. The sodium content in cheese can lead to water loss from the body, causing dehydration. Signs of dehydration include headaches and decreased urination. It's important to ensure sufficient hydration by drinking water before or after consuming sodium-rich meals.
10) Water Weight Gain:
Due to its sodium content, cheese can cause individuals who are salt-sensitive to retain water, leading to temporary water weight gain. People on low-sodium diets, such as those with heart disease or high cholesterol, are often advised to limit or avoid cheese to manage water retention.
11) Adverse Effects on Heart Health:
Excessive cheese consumption can increase the risk of heart disease. The high sodium levels in cheese can elevate blood pressure, increasing the risk of strokes. Additionally, the saturated fat content in cheese can raise bad cholesterol levels. To protect heart health, it is important to moderate cheese intake, particularly for individuals with existing heart conditions or high cholesterol.
12) Weight Gain:
Despite common misconceptions, cheese is not a low-calorie or low-fat food. It contains a significant amount of calories and fat. Regularly consuming excess cheese can lead to weight gain over time. The high fat content in cheese makes it calorie-dense, meaning it provides more calories per gram. To manage weight effectively, it's important to maintain a balanced calorie intake that aligns with your daily requirements.