It's National Cheese Day - celebrating how my relationship with cheese is no longer complicated

Today, on the 4th of June, we celebrate National Cheese Day – but for those of us who’ve spent years navigating food sensitivities, or are starting to develop intolerances, this day can bring mixed emotions.

Growing up at home, my family and I would try to restrict the foods that clearly flared my eczema – and cow dairy was a big one. But this was back in the 80s and 90s in a small regional town, where access to food alternatives was extremely limited. There weren’t a lot of options, and there definitely wasn’t much school support or positive peer conversations around food intolerances. 

As a child, I remember going to Pizza Hut birthday parties where every other kid was piling their plates high with cheesy pizza. I’d smile and do the same, not because it made me feel good, but because I didn’t want to stand out. I didn’t want to be “that kid” who couldn’t eat what everyone else was eating.

As a young adult, it was the same story: dinner parties, wine and cheese nights, grazing platters. I was surrounded by friends who could comfortably enjoy those foods, while I knew the cost of that blue or sharp cheddar.

But instead of speaking up, I’d eat it anyway.

That fear of being different often spoke louder than the voice in my body saying, “This isn’t working for me.”

I’d put up with the aftermath (the itchy skin, the red cheeks, the sleepless nights scratching my arms and legs), rather than draw attention to myself or feel like I didn’t belong.

And honestly? I think a lot of us have done this in one way or another.

If you’ve ever eaten or drank something your body clearly didn’t agree with just to avoid standing out or to feel comfortable in a public setting, I see you.

Thankfully, today things look a lot different. Thanks to the growing range of dairy-free options available, those of us struggling, have so. many. choices!  

There's brands and products we trust, along with our choices of restaurants and cafes with alternatives that are delicious.  Personally, I have supportive family, friends, and there's absolutely a more open culture around food preferences and needs.

At home, I stick to the versions of cheese that work for my body.  And when I’m out at for dinner or special event, I give myself permission to choose what feels best.  That might mean opting for dairy-free choices, or sometimes enjoying a small amount of something I really love and can tolerate.

There’s flexibility now.  There’s agency.  And that has changed everything.  Because here’s the thing: cheese doesn’t have to be off the table.  It just looks a little different.

Here are a few of my favourites that don’t leave me feeling uncomfortable or unwell that you may like to try:

• Goat’s cheese – my absolute favourite. Naturally lower in lactose and much easier on my digestion. I don’t get flushed or itchy while eating it, and there’s no eczema that follows.
  
  
• Cashew-based cheeses – these are creamy, tangy, and surprisingly satisfying. I love eating them with crackers or stirring them into a pasta sauce with dairy-free milk and nutritional yeast.
  
  
• Plant-based shreds or melts – these are great for those who need to be fully dairy-free or vegan. They work well in toasties, pizzas, and melts without triggering my usual reactions.
  
  
• Lactose-free hard cheeses – some hard cheeses like parmesan are naturally lower in lactose, and there are now plenty of options clearly labelled for sensitivities.
  
  

Whether you avoid cow’s dairy completely, enjoy it in small amounts, or are simply exploring some new alternatives, there likely is a version of cheese that can work for you. You don’t have to live in restriction to feel well.

If you’ve ever felt like you “shouldn’t” or “can’t” enjoy something because of your body’s needs, I want to gently remind you: there is usually another way.

It’s not about being perfect or always following a rigid food plan. It’s about building trust with your body and making choices that serve your well-being.

For me, part of that journey meant unlearning the shame I felt around food. For years, I internalised that I was “difficult” and believed that needing different food made me a burden.  But I’ve learned to rewrite that story.

So, if you’re reading this and you’ve been navigating your own food sensitivities or allergies – or maybe you’re just trying to figure out what actually works for you – know that you’re not alone. 

It can take time and can bring up old feelings, but you can build a way of eating that nourishes both your body and your life.  

Food isn't just fuel.  It’s also culture, connection, comfort and celebration.  And you deserve all of this.

So, here’s to cheese that doesn’t leave you itchy, bloated or running to the toilet!

Here's to making empowered choices, and to letting go of shame around what your body needs.

Happy National Cheese Day!

Em xx

P.S. Inside my Nutrition, Mindset, Stress Reduction coaching program, we explore how to personalise your food choices without shame, work around sensitivities, and build a way of eating that supports your body and your joy.  Join the waitlist here to be notified when applications open.

Bachelor of Health Science (Nutrition & Psychology)   Certified Mind Body Eating Coach   Remedial Massage Therapist