If you have a sensitive stomach but still want dairy in your life, choosing the right option matters. Cheese, yogurt, milk, and cottage cheese all behave very differently once they hit your gut. This comparison breaks down how cheese stacks up against other common dairy options, focusing purely on what feels easiest to digest.
On our cheese page, it scores a 3/10 for digestibility. Let’s see how that compares to the competition.
Cheese vs plain yogurt
Winner for digestibility: Plain yogurt (9/10 vs 3/10)
Plain yogurt wins this matchup decisively because:
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Probiotics support digestion.
Live cultures in yogurt help break down lactose and support overall gut health, making it much easier to digest than cheese. -
Lower fat content.
Most plain yogurts have less fat than cheese, which means faster, easier digestion without that heavy feeling. -
More fermentation.
Yogurt undergoes more extensive fermentation than cheese, which breaks down more lactose and proteins. -
Softer texture.
The smooth consistency of yogurt is gentler on sensitive stomachs than cheese’s dense structure.
Cheese has the edge in:
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Lower lactose (in aged varieties).
Aged hard cheeses have almost no lactose, which can matter if you’re extremely lactose-sensitive but can handle fat. -
More flavor per bite.
Strong cheeses pack more taste, so you might eat less overall, which can reduce digestive load.
Bottom line: If digestibility is your top priority, plain yogurt is almost always the better choice. Cheese is much harder to digest due to high fat and dense protein structure.
Cheese vs cottage cheese
Winner for digestibility: Cottage cheese (7/10 vs 3/10)
Cottage cheese generally beats regular cheese because:
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Much lower fat content.
Low-fat cottage cheese has far less fat than most cheeses, which means faster, easier digestion. -
Softer protein structure.
Cottage cheese curds are softer and easier to break down than the dense, aged protein structure of hard cheeses. -
Less calorie-dense.
Cottage cheese is less calorie-dense, so you can eat a reasonable portion without overwhelming your digestive system. -
More moisture.
The higher water content in cottage cheese can make it easier to digest than dry, aged cheeses.
Cheese has the advantage in:
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Lower lactose (in aged varieties).
Aged hard cheeses have almost no lactose, while cottage cheese still has some. However, this only matters if lactose is your only issue. -
More flavor variety.
Cheese offers more flavor options, though this doesn’t affect digestibility.
Bottom line: Cottage cheese is usually much easier to digest than regular cheese due to lower fat and softer structure. If you want dairy protein but find cheese too heavy, cottage cheese is a better option.
Cheese vs milk
Winner for digestibility: Depends on the type
This comparison is more nuanced:
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Aged hard cheese (3/10) vs regular milk (4/10):
Aged cheese has almost no lactose, which can make it easier for lactose-sensitive people. However, the high fat and dense structure make it harder overall. -
Fresh cheese vs milk:
Fresh cheeses often have similar or higher lactose than milk, plus more fat, making them harder to digest.
Cheese has the edge in:
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Lower lactose (aged varieties).
If lactose is your main issue, aged hard cheeses can be easier than milk. -
Slower gastric emptying.
The solid form of cheese moves through your stomach more slowly than liquid milk, which can feel more stable for some people.
Milk has the advantage in:
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Lower fat (skim or low-fat milk).
Low-fat milk has much less fat than cheese, which can make it easier to digest if fat is your main issue. -
Faster digestion.
Liquid milk can move through your system faster than dense cheese, which can reduce the duration of digestive symptoms.
Bottom line: If lactose is your only issue, aged hard cheese might be easier than milk. If fat or overall digestibility is your concern, low-fat milk is usually easier than cheese. For most people, neither is ideal—yogurt or cottage cheese are usually better options.
Cheese vs Greek yogurt
Winner for digestibility: Greek yogurt (8–9/10 vs 3/10)
Greek yogurt wins decisively because:
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Much lower fat (in low-fat versions).
Low-fat Greek yogurt has far less fat than cheese, making it much easier to digest. -
Probiotic benefits.
Live cultures in Greek yogurt support digestion, while cheese has no probiotic benefits. -
Very low lactose.
The straining process removes most whey (and lactose) from Greek yogurt, making it easier for lactose-sensitive people. -
Softer texture.
The creamy consistency of Greek yogurt is gentler than cheese’s dense structure.
Cheese has the edge in:
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Almost zero lactose (aged varieties).
Aged hard cheeses have almost no lactose, though Greek yogurt is also very low. -
More flavor intensity.
Strong cheeses offer more flavor per bite, though this doesn’t help with digestibility.
Bottom line: Greek yogurt is almost always easier to digest than cheese. If you want dairy protein but find cheese too heavy, Greek yogurt is a much better option.
Cheese vs A2 milk cheese
Winner for digestibility: A2 milk cheese (usually 6–7/10 vs 3/10)
A2 milk cheese typically beats regular cheese because:
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Different protein structure.
A2 milk has a different casein protein structure that some people find easier to digest than A1 milk proteins in regular cheese. -
Often lower fat options available.
A2 milk cheeses are often available in lower-fat versions, which can make them easier to digest. -
Less inflammatory for some people.
Some people find A2 milk products cause less inflammation and digestive stress than A1 milk products.
However, A2 milk cheese still has:
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High fat content (unless low-fat).
Full-fat A2 milk cheese still has the same fat issues as regular cheese. -
Dense protein structure.
The aging and pressing process still creates dense structures that take time to break down.
Bottom line: A2 milk cheese can be easier than regular cheese if you’re sensitive to A1 proteins, but it’s still harder to digest than yogurt or cottage cheese. If you want cheese specifically, A2 varieties might be worth trying.
Overall ranking: easiest to hardest
From a pure digestibility perspective, here’s how common dairy options typically rank:
- Plain yogurt (9/10): Best for most people due to probiotics and fermentation.
- Greek yogurt (8–9/10): Very similar to plain yogurt, with even less lactose.
- Cottage cheese (7/10): Good middle ground with decent protein and lower fat.
- A2 milk cheese (6–7/10): Easier than regular cheese if you’re A1-sensitive.
- Lactose-free milk (6–7/10): Comparable to cottage cheese if lactose is your only issue.
- Regular milk (4/10): Higher lactose and liquid form can cause issues.
- Cheese (3/10): High fat, dense protein, and often high calorie density make it hard to digest.
Which should you choose?
The best dairy option for you depends on your specific needs:
- If digestibility is your top priority: Start with plain or Greek yogurt. They’re almost always the gentlest options.
- If you want high protein: Greek yogurt or cottage cheese are usually better than cheese, with similar protein but easier digestion.
- If you’re lactose-sensitive: Aged hard cheese has almost no lactose, but yogurt or cottage cheese are usually still easier overall.
- If you want cheese specifically: Choose aged hard cheeses in small amounts, and consider A2 milk varieties if you’re A1-sensitive.
Remember: these scores are averages. Your individual tolerance matters more than any ranking. Start with small portions of your chosen option and track how you feel.
The bottom line
Cheese sits near the bottom of the dairy digestibility spectrum: harder than yogurt, cottage cheese, and milk for most people. Its 3/10 score reflects that it’s high in fat, dense in protein, and takes 4–6 hours to fully digest.
If you’re choosing between dairy options, plain or Greek yogurt almost always win for pure digestibility. Cottage cheese is also much easier than regular cheese. If you want cheese specifically, aged hard varieties in small amounts are usually your best bet, and A2 milk cheese might be worth trying if you’re sensitive to A1 proteins.
The key is treating dairy as a tool you can use strategically, not a food category you have to avoid entirely. Start small, track your response, and choose the option that feels best in your body. For most people with sensitive stomachs, that means yogurt or cottage cheese over cheese.
Related reading: Want a deeper dive into cheese specifically? Check out our article on Cheese and Your Gut: Why Some Types Feel Heavy (and Others Don't)