Understanding How Does Raw Cheese Affect Gut Health?

January 14, 2026 •

4 min read

Raw milk contains a higher diversity of beneficial bacteria and enzymes compared to its pasteurized counterpart, with some studies showing positive effects on the gut microbiome. This difference is key to understanding how does raw cheese affect gut health and its potential role as a probiotic food.

Quick Summary

Raw cheese contains a diverse set of microbes and enzymes that may positively impact the gut microbiome, unlike pasteurized versions which heat-kill bacteria. Potential benefits include improved digestion and increased microbial diversity, though risks of harmful pathogens exist if not aged properly.

Key Points

Rich in Probiotics: Aged raw cheeses, unlike pasteurized varieties, are rich in live beneficial bacteria like Lactobacillus and Bifidobacterium which contribute to a diverse gut microbiome.
Contains Digestive Enzymes: Raw cheese retains natural enzymes, including lactase, which can make it easier to digest for people with lactose sensitivity.
Supports Immune Function: The probiotics in raw cheese contribute to a balanced gut flora, which in turn supports a robust immune system.
Source Matters: The specific microbial content varies by source and production method, with artisanal, grass-fed options often providing greater diversity.
Safety Precautions: Strict regulations require raw cheese to be aged for 60+ days, but vulnerable populations should exercise caution due to pathogen risks.
Best Consumed Raw: To preserve the live cultures, raw cheese should be eaten uncooked or added to dishes after heating.

The Core Difference: Raw vs. Pasteurized Cheese

To understand how raw cheese affects gut health, one must first recognize the fundamental difference between raw and pasteurized dairy products. The crucial step is pasteurization, a heating process designed to eliminate harmful bacteria. While this makes dairy safer for widespread consumption, it also destroys the beneficial, live microbes and naturally occurring enzymes present in raw milk. Raw cheese, made from unpasteurized milk, retains these living cultures, making it a unique fermented food.

The Probiotic Power of Raw Cheese

Raw cheese is a potential source of a wide array of probiotics, the beneficial bacteria that populate a healthy gut microbiome. The natural fermentation process, which is not sterilized by heat, allows these live cultures to flourish. Some common strains found in raw cheese include Lactococcus and Lactobacillus. When these bacteria survive the journey through the digestive tract, they can contribute to the diversity and balance of the gut's microbial community. A more diverse microbiome is often associated with better digestive function, enhanced immune response, and overall health.

Raw Cheese and Digestive Enzymes

Beyond probiotics, raw cheese is lauded for its natural enzyme content. The raw milk used to create the cheese contains lactase, the enzyme needed to digest lactose. Many individuals with lactose sensitivity find raw cheese easier to digest than pasteurized dairy because of these intact enzymes, which help to break down lactose. The entire digestive system, therefore, is not overtaxed during the breakdown of these fats and proteins.

Microbial Diversity and Sourcing

The microbial profile of raw cheese is highly dependent on its source. Cheese made from the milk of grass-fed cows, for instance, may offer a different and potentially richer probiotic profile than that from grain-fed cows. Small-scale, artisanal cheesemakers often produce raw cheeses with a more complex bacterial diversity than large-scale, mass-produced versions. The aging process also plays a significant role; aged raw cheeses like Gouda, Gruyère, and aged Cheddar typically have a higher concentration of beneficial bacteria compared to fresh, un-aged raw cheeses.

Potential Risks of Raw Cheese

While offering potential gut health benefits, raw cheese is not without risks. Since it is not pasteurized, there is a risk of harmful pathogens like E. coli, Listeria, and Salmonella. However, FDA regulations require raw cheese sold in the US to be aged for a minimum of 60 days, which significantly reduces the risk of these pathogens. Reputable artisanal producers follow strict hygiene protocols to ensure safety. Pregnant women, young children, older adults, and those with compromised immune systems are generally advised to avoid all raw milk products due to a higher risk of infection.

Comparison of Raw and Pasteurized Cheese for Gut Health


Feature	Raw Cheese	Pasteurized Cheese
Live Microbes	Contains live, beneficial bacteria (probiotics) from the raw milk and fermentation process.	Probiotics are destroyed by the heat of pasteurization, unless added back after heating.
Digestive Enzymes	Retains natural enzymes, such as lactase, potentially aiding digestion for those with sensitivities.	Enzymes are destroyed by heat, requiring the digestive system to work harder.
Microbiome Impact	Can introduce a wide diversity of new microbes, potentially enhancing the gut microbiome.	Offers little to no introduction of new live bacteria, providing no direct probiotic benefit unless fortified.
Nutrient Availability	Higher levels of certain nutrients, such as Vitamin K2 and fatty acids, are retained.	Some heat-sensitive nutrients and compounds are diminished during the heating process.
Flavor Complexity	Known for more complex, nuanced, and robust flavors due to microbial activity.	Flavor profile is generally more consistent and less complex due to the absence of live microbial cultures.
Safety Profile	Potential risk of harmful bacteria if not produced and aged correctly, though mitigated by regulations and strict hygiene.	Generally considered safer for immunocompromised individuals due to the elimination of pathogens.

Incorporating Raw Cheese into a Gut-Healthy Diet

For those looking to explore how raw cheese affects gut health, moderation and source are key. Include small servings of high-quality aged raw cheese from trusted producers in your diet. Pair it with high-fiber foods, such as fruits, vegetables, and nuts, to feed the beneficial bacteria and aid digestion. Consider cheeses like aged Gouda, Swiss, or cheddar, which are well-regarded for their probiotic content and are naturally lower in lactose. Enjoy raw cheese on its own, with a charcuterie board, or grated over salads to gain the most benefit without compromising the living cultures with heat.

The Final Takeaway

Raw cheese offers a compelling, flavorful, and potentially beneficial addition to a gut-healthy diet. By retaining its natural enzymes and a diverse population of beneficial bacteria, it provides a unique profile of gut-supporting properties that are lost in pasteurization. For individuals who can safely consume raw dairy, aged raw cheese can be a strategic way to introduce live cultures into your diet. However, always prioritize sourcing from reputable, high-quality producers to minimize health risks. When consumed in moderation as part of a varied, nutrient-rich diet, raw cheese can be an excellent ally for your gut microbiome.

Conclusion: The Role of Raw Cheese in a Healthy Gut

For those who can safely consume it, aged raw cheese acts as a fermented food that can positively influence gut health. Its potential benefits stem from its rich content of live probiotics and natural digestive enzymes, both of which are absent in their pasteurized counterparts. While risks from pathogens exist, sourcing from reputable artisanal producers who follow strict aging regulations is crucial. For consumers interested in enhancing their gut microbiome, incorporating high-quality raw cheese in moderation, paired with other gut-friendly foods, is a delicious and potentially powerful strategy.

Visit the Food and Drug Administration's website for information on safe food handling and raw dairy regulations.

Frequently Asked Questions

Yes, for many people, raw cheese can improve digestion. It contains naturally occurring enzymes, including lactase, which helps break down lactose, and beneficial bacteria that aid in maintaining a healthy digestive system.

Raw cheese from reputable producers is generally safe to eat for most people. In the US, it must be aged for a minimum of 60 days to kill most harmful pathogens, and strict hygiene protocols are followed during production. However, individuals with compromised immune systems, pregnant women, and young children should avoid it.

Pasteurized cheese has limited direct probiotic benefits because the heat treatment kills most beneficial bacteria. However, some aged cheeses may contain added or surviving cultures, and all cheese offers other nutrients like calcium and protein.

Aged raw cheeses like Gouda, Swiss, Gruyère, and aged Cheddar are excellent choices for gut health. They have longer aging periods, which can increase their concentration of probiotics.

Raw cheese is made from unpasteurized milk and aged for at least 60 days, which makes it safer than consuming raw milk directly. Raw milk is unprocessed and poses a higher risk of containing harmful bacteria.

As with any food high in fat and calories, moderation is key. Incorporating a small, 1-2 ounce serving of high-quality aged raw cheese into your diet a few times a week can be beneficial.

Symptoms of a negative reaction, which could be from foodborne illness or intolerance, include nausea, vomiting, abdominal pain, fever, and diarrhea. If you experience these, especially from un-aged or unregulated raw dairy, seek medical attention.