Cheese During Fasting: The Hidden Risks of Dairy

Cheese can be a favorite go-to for people on keto and fasting diets, providing a rich, high-fat option that fits well with low-carb restrictions. However, eating cheese while fasting and aiming for ketosis has its complexities. Cheese contains minimal carbs, which theoretically makes it keto-friendly, but not all cheeses are created equal in terms of their impact on ketosis, digestion, and overall health.

First, some cheeses are better for ketosis than others. Hard cheeses, like Parmesan, Gouda, and Cheddar, have higher fat content and minimal carbs. Soft cheeses, like cottage cheese, can contain more lactose, a milk sugar, which may spike insulin slightly, impacting ketosis for those who are sensitive. High-fat, low-carb options like Brie and Blue Cheese are great for maintaining ketosis, as they support satiety without disrupting blood sugar levels.

But while cheese can be keto-friendly, overconsumption can slow down weight loss. Cheese is calorie-dense and easy to overeat, and the extra calories can add up quickly. Aim for a small portion—about 1–2 ounces—especially if you're using it as a snack rather than a main protein source.

Another consideration is how cheese affects digestion. Cheese is high in fat, which can be challenging for some people to digest, potentially leading to constipation, bloating, or other digestive discomforts. Additionally, cheese contains casein, a protein that some people find inflammatory, causing digestive issues or sluggishness. This can impact the regularity of bowel movements, leading to constipation if not balanced with enough fiber and hydration.

To make cheese work with your fasting routine, choose high-fat, low-lactose cheeses in moderate amounts, and pair them with fiber-rich foods when eating. This approach allows you to enjoy cheese's flavor and satiation benefits without risking ketosis or digestive troubles.