Can cheese be eaten on an anti-inflammatory diet?

October 16, 2025 •

3 min read

Research into dairy and inflammation indicates it has a neutral or even beneficial effect for most people. However, some individuals or specific cheese types can exacerbate inflammation, making the question 'Can cheese be eaten on an anti-inflammatory diet?' surprisingly complex. The key lies in understanding the nuances of different cheeses and individual body responses.

Quick Summary

Cheese can be part of an anti-inflammatory diet, but success depends on the type, quality, and quantity consumed. Fermented and grass-fed options often have beneficial properties, while highly processed and excessive amounts can be detrimental for some individuals.

Key Points

Moderation is Essential: Small, controlled portions are key to fitting cheese into an anti-inflammatory plan.
Choose Fermented Varieties: Probiotic-rich cheeses like feta and Gouda can be beneficial for gut health.
Consider A2 or Goat/Sheep Milk: Cheeses from these sources contain different casein proteins that may be easier for some to digest.
Pair with Healthy Foods: Combine cheese with vegetables, nuts, and whole grains to balance potential inflammatory effects.
Limit Processed Cheeses: Highly processed American cheese often contains inflammatory additives and should be limited.
Go Grass-Fed: Opt for grass-fed options, which may contain higher levels of anti-inflammatory omega-3 fatty acids.
Check Individual Sensitivity: A1 beta-casein in standard cow's milk can cause issues for sensitive individuals, who should consider A2 or goat/sheep options.

The Complex Role of Cheese on an Anti-Inflammatory Diet

The perception of cheese's role in an anti-inflammatory diet has shifted significantly. While some historical narratives painted all dairy as inflammatory, modern nutritional science provides a more nuanced view. It is now understood that not all cheeses are created equal, and their impact depends on a variety of factors, including processing, fermentation, animal source, and individual sensitivity.

The Potential for Pro-Inflammatory Effects

Certain aspects of cheese can be pro-inflammatory for some individuals. The saturated fat in full-fat dairy, especially in large amounts, may activate inflammatory pathways. High sodium content in many cheeses is also a factor. A significant concern for some is the A1 beta-casein protein in standard cow's milk, which can lead to the production of an inflammatory peptide (BCM-7) during digestion, potentially worsening gut inflammation in susceptible people. Processed cheeses, like American cheese, may contain inflammatory additives and are often not recommended.

The Case for Anti-Inflammatory Benefits

Many cheeses offer anti-inflammatory benefits. Fermented cheeses are a good source of probiotics, which support a healthy gut microbiome, known to reduce systemic inflammation. Examples include feta, Gouda, and aged parmesan. Cheeses from sheep or goat milk, such as feta and chevre, contain the A2 beta-casein protein, which is often easier to digest. Grass-fed cheeses are higher in anti-inflammatory omega-3 fatty acids.

Comparison: Full-Fat vs. Reduced-Fat Cheese


Feature	Full-Fat Cheese	Reduced-Fat Cheese
Saturated Fat	Higher, can be a concern with excess intake	Lower, may be a better option for those monitoring fat intake
Sodium	Often higher, especially in processed varieties	Varies; can sometimes be higher to compensate for flavor
Probiotics	Present in fermented, aged varieties	Often present in fermented types
Nutrient Density	Richer texture and flavor; higher in fat-soluble nutrients	May have a less rich taste and texture
Inflammatory Potential	Higher risk if consumed in large quantities	Lower risk due to less saturated fat, but overall impact depends on processing and sodium content

Integrating Cheese into an Anti-Inflammatory Meal Plan

Incorporating cheese into an anti-inflammatory diet requires moderation and thoughtful pairing. A serving size of 1-2 ounces is generally recommended. To create anti-inflammatory meals, combine cheese with foods like vegetables, whole grains, nuts, and healthy fats such as olive oil. Examples include using fresh mozzarella with tomatoes and basil, sprinkling parmesan on vegetables, or adding goat cheese to a berry salad.

Healthy Non-Dairy Cheese Alternatives

Several anti-inflammatory non-dairy options can replace cheese for those with sensitivities:

Cashew Cheese: A plant-based soft cheese made from cashews.
Nutritional Yeast: Provides a cheesy flavor for toppings.
Hummus: A creamy dip or spread.
Avocado: Adds creaminess and healthy fats.
Tahini Spread: Offers a nutty, rich flavor.
Macadamia Ricotta: A homemade soft cheese alternative.

Conclusion: Navigating Your Choices

Including cheese in an anti-inflammatory diet is possible for most people with careful consideration. Moderate consumption of high-quality, specific types like fermented, grass-fed, or goat/sheep milk varieties can even be beneficial due to probiotics and healthy fats. It's best to avoid heavily processed cheeses and control portion sizes. Pay attention to how your body responds to different types of dairy. Making informed choices and practicing moderation allows you to enjoy cheese within a balanced, anti-inflammatory lifestyle. For more information on dairy and inflammation, consider resources like the systematic review from Dairy Nutrition.

This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant dietary changes.

Frequently Asked Questions

No, studies indicate dairy, including cheese, has a neutral to beneficial effect for most individuals, though highly processed or high-fat types should be limited. Individual sensitivities also play a significant role.

Look for fermented cheeses like feta, Gouda, soft goat cheese, and aged parmesan, which contain beneficial probiotics. Grass-fed and A2 varieties are also good choices.

Some individuals are sensitive to the A1 beta-casein protein found in many cow's milk cheeses, which can trigger inflammatory gut responses. Cheeses from goat, sheep, or A2 cows may be better tolerated.

Not necessarily, but moderation is key. Balance your diet with other anti-inflammatory foods and consider lower-fat or grass-fed varieties if saturated fat is a concern.

Fermentation can be beneficial by producing probiotics, which support gut health. In contrast, heavy processing (like in American cheese) can introduce inflammatory additives and should be avoided.

Yes, plant-based options include cashew cheese, nutritional yeast, hummus, tahini spread, and even avocado.

A true casein allergy is different from intolerance and requires complete avoidance of all dairy, including cheese. If you suspect an allergy, it's crucial to consult a doctor.