Does Feta Cheese Cause Inflammation or Fight It?

December 15, 2025 •

4 min read

While some corners of the internet suggest cheese can be a source of inflammation, a body of evidence shows that nutrient-dense dairy foods like feta may not only be neutral but could also have anti-inflammatory benefits. This surprising reality challenges common misconceptions about dairy's role in health.

Quick Summary

Feta cheese, often made from sheep's or goat's milk, typically does not cause inflammation and can provide beneficial probiotics that support gut health. While high in sodium and saturated fat, moderate consumption as part of a balanced diet is unlikely to trigger inflammation for most individuals.

Key Points

Probiotics are Key: The fermentation process of feta cheese can introduce beneficial probiotics, which support a healthy gut and may help lower inflammation.
Not all Dairy is Equal: Unlike some cow's milk products, feta cheese (made from sheep's or goat's milk) is often easier to digest and less likely to cause an inflammatory response for sensitive individuals.
Moderation is Important: Due to its high sodium and saturated fat content, feta should be consumed in moderation as part of a balanced diet.
Balance the Plate: For maximum benefit, pair feta with fiber-rich and antioxidant-rich foods like vegetables, nuts, and whole grains.
Individual Sensitivities: People with severe lactose intolerance, milk allergies, or histamine intolerance may still experience adverse effects from consuming feta.

Feta's Role in a Balanced, Anti-Inflammatory Diet

For many, the idea that cheese could be part of a healthy, anti-inflammatory diet is counterintuitive. Conventional wisdom often links high-fat dairy to inflammatory responses in the body. However, feta cheese, and other fermented dairy products, offers a different story. Its anti-inflammatory potential stems from its unique production process and nutritional profile, which can have a beneficial impact on gut health and beyond.

The Probiotic Powerhouse in Feta

Feta cheese is a fermented food, typically made from sheep's or goat's milk with the addition of beneficial bacteria, including Lactobacillus plantarum. These live microorganisms, or probiotics, play a critical role in promoting a healthy gut microbiome. A balanced and diverse gut flora is a key factor in lowering chronic, systemic inflammation. Studies have shown that a diet rich in fermented foods is linked to a more diverse population of gut bacteria, which can help regulate the body's inflammatory response.

Comparing Feta to Other Cheeses

To understand feta's place in an anti-inflammatory diet, it's helpful to compare it with other cheeses. Not all cheeses are created equal when it comes to their impact on inflammation. Factors like milk source (cow, goat, sheep), fat content, and processing methods all play a role.


Feature	Feta (Sheep/Goat)	Aged Cow's Milk Cheese (e.g., Cheddar)	Highly Processed Cheese (e.g., American Slices)
Inflammatory Potential	Generally considered anti-inflammatory or neutral.	Neutral, but higher saturated fat can be a factor.	High sodium, saturated fat, and additives can be pro-inflammatory.
Probiotic Content	Rich in probiotics like Lactobacillus plantarum.	May contain probiotics, but varies with aging process.	Very low to none due to intense processing.
Primary Milk Source	Sheep's or goat's milk, which is often easier to digest for some.	Cow's milk, which contains the A1 casein protein some people find inflammatory.	Typically cow's milk, with emulsifiers and artificial ingredients.
Sodium Content	High due to brining process; moderation is key.	Varies widely, can be high depending on brand and age.	Can be very high; often combined with other processed foods.

Potential Downsides and How to Moderate

Despite its benefits, feta cheese is not without potential drawbacks. Its high sodium content is a notable concern, especially for those with high blood pressure or kidney issues. However, rinsing the feta with water can help reduce its saltiness. Moreover, like any full-fat dairy product, feta contains saturated fat, which should be consumed in moderation as part of a healthy diet.

Furthermore, while feta is generally less allergenic than cow's milk cheeses, it does contain milk proteins and lactose. For those with a true milk allergy or severe lactose intolerance, feta may still cause gastrointestinal distress, though its lactose content is lower than unripened cow's milk cheeses.

Practical Tips for Including Feta in Your Diet

To maximize the anti-inflammatory benefits of feta and minimize any potential downsides, consider these tips:

Pair it with vegetables: Crumble feta over a salad with antioxidant-rich vegetables like tomatoes, cucumbers, and bell peppers. This helps balance the meal with fiber and phytonutrients.
Use it as a flavor enhancer: Instead of large quantities, use a small amount of feta to add a salty, tangy flavor to dishes. A little goes a long way due to its strong taste.
Rinse the brine: If you are sensitive to sodium, simply rinse the feta under cold water before serving to wash away some of the excess salt.
Choose high-quality brands: Opt for feta made from sheep's or goat's milk and check the ingredient list for unnecessary additives. The quality of the milk and the fermentation process will influence its health benefits.
Create balanced meals: Combine feta with other anti-inflammatory foods like whole grains, nuts, and healthy oils for a truly beneficial meal. A Mediterranean-style meal with quinoa, fresh vegetables, olive oil, and feta is an excellent example.

Conclusion: Feta and Inflammation

The notion that feta cheese automatically causes inflammation is largely a misconception. For most healthy individuals, moderate consumption of feta is unlikely to be pro-inflammatory and may even be beneficial due to its probiotic content. Its potential to support a healthy gut microbiome can contribute to overall lower systemic inflammation. However, its high sodium content necessitates moderation, especially for those with specific health conditions. By integrating it thoughtfully into a balanced, whole-food-focused diet, feta can be a flavorful and healthful addition without fear of causing inflammation. As with any dietary choice, listening to your body and consulting a healthcare professional for personalized advice is always a good practice.

For more in-depth information on the effect of milk products on inflammation, you can explore peer-reviewed research, such as the review published in Dairy Nutrition.

Frequently Asked Questions

Feta cheese is generally considered neutral or anti-inflammatory for most people due to its probiotic content. It is less likely to cause inflammation than highly processed cheeses with a high saturated fat and additive content.

Feta is often made from sheep's or goat's milk, which contains different protein types than cow's milk and is often easier to digest for those with sensitivities. Its fermentation process also introduces beneficial probiotics.

Feta cheese is a good source of protein, calcium, and probiotics. Its probiotics promote gut health and can help lower inflammation. It also provides vitamins A and B6.

Feta cheese is an unripened cheese with more lactose than very aged cheeses. While some people with mild lactose intolerance might tolerate it, those with severe intolerance or a milk allergy should avoid it.

The high sodium in feta can be a concern, especially for those with high blood pressure or kidney disease. It's best to consume it in moderation. Rinsing the cheese can help reduce its saltiness.

Use small amounts of feta to add flavor to salads, pair it with fiber-rich vegetables, or serve it alongside other whole foods typical of a Mediterranean-style diet.

Yes, as a fermented food, feta contains histamine. People with histamine intolerance may experience symptoms like headaches or hives and should be cautious.