Paneer Stomach Pain: Why It Happens and How to Fix It

When you eat paneer, a fresh Indian cottage cheese made from curdled milk and commonly used in curries, snacks, and grills. Also known as Indian cottage cheese, it's a staple in vegetarian meals across the country—but for many, it’s also a trigger for bloating, gas, or stomach pain. This isn’t about spice or oil. It’s about how your body handles dairy, especially when it’s not prepared right.

Not everyone reacts the same way to paneer. Some people digest it fine. Others feel tightness, bloating, or even cramps within hours. Why? Most Indian paneer is made from full-fat cow or buffalo milk, which has more lactose and fat than Western cheeses. If your body doesn’t make enough lactase—the enzyme that breaks down milk sugar—you’re going to feel it. And because paneer is often fried, smothered in cream, or eaten in large portions at dinner, your gut gets overloaded. It’s not the paneer itself. It’s the combo: high fat, high lactose, and no digestion help.

Here’s what you can do: First, try making paneer with low-fat milk. It cuts down on fat and lactose slightly, and the texture still works fine in curries. Second, soak your paneer in warm water for 10 minutes before cooking. This removes excess whey and some lactose. Third, pair it with digestive aids like ginger, cumin, or a spoon of plain yogurt after your meal. These are common in Indian kitchens for a reason—they’ve been used for centuries to ease dairy digestion. And if you’re still having trouble, consider a lactase supplement before eating paneer. It’s not cheating. It’s smart.

Some people think paneer is easier to digest than other cheeses because it’s fresh. That’s a myth. Fresh doesn’t mean low-lactose. In fact, paneer holds onto more lactose than aged cheeses because it’s not fermented. If you’ve been told "Indian cheese is better for you," that’s not always true. The real question is: how is it made, and how is it eaten?

Look at the posts below. You’ll find tips on how to make paneer with less fat, how to marinate it properly so it’s tender and not rubbery, and why skipping the marinade leads to digestive trouble. You’ll also see what other Indian foods cause similar issues—and how to enjoy them without pain. This isn’t about giving up paneer. It’s about eating it right.