Is Blue Cheese an Inflammatory Food? Unpacking the Surprising Health Facts

December 8, 2025 •

3 min read

According to a systematic review published in the Journal of the American College of Nutrition, fermented dairy products often have a neutral to beneficial effect on inflammation, which directly challenges the common assumption that all dairy promotes inflammation. This raises the question: is blue cheese an inflammatory food or could it be beneficial?

Quick Summary

This article explores the complex relationship between blue cheese and inflammation by examining its unique compounds, potential benefits, and common misconceptions. It discusses anti-inflammatory properties from its mold and fermented nature versus considerations like its saturated fat and sodium content.

Key Points

Not Typically Inflammatory: For most people, blue cheese does not cause inflammation and can be part of an anti-inflammatory diet.
Contains Anti-Inflammatory Compounds: The Penicillium mold and fermentation process create bioactive peptides and other compounds with potential anti-inflammatory effects.
High in Saturated Fat and Sodium: Due to its nutritional profile, excessive consumption could pose risks related to its high saturated fat and sodium content.
Beneficial for Gut Health: As a fermented food, it may promote a more diverse gut microbiome, which is linked to lower systemic inflammation.
Context and Moderation are Key: The effect of blue cheese depends on individual health, allergies, and the quantity consumed. Moderation is important.
Not for Dairy Allergies: Individuals with a confirmed milk protein allergy should avoid blue cheese, as it will trigger an inflammatory immune response.

The Case for Blue Cheese's Anti-Inflammatory Potential

Blue cheese, a fermented dairy product, contains unique compounds from its Penicillium roqueforti mold and aging process that suggest potential anti-inflammatory benefits. The mold is believed to produce bioactive peptides with health-promoting effects. Some research on Roquefort cheese specifically indicated that its anti-inflammatory properties might contribute to the 'French Paradox,' where good cardiovascular health is observed despite a high-fat diet.

Anti-inflammatory compounds potentially found in blue cheese:

Penicillium Mold Derivatives: Studies suggest the Penicillium roqueforti mold may have anti-inflammatory and regenerative properties, along with producing antibacterial compounds.
Bioactive Peptides: These compounds, formed during cheesemaking, are thought to have anti-inflammatory and blood pressure-regulating effects.
Probiotics and Fermentation: As a fermented food, blue cheese contains microorganisms that might support a diverse gut microbiome, linked to reduced systemic inflammation.
Spermidine: Roquefort blue cheese is noted for high levels of spermidine, a compound associated with a lower risk of cardiovascular disease.

The Potential for Pro-Inflammatory Effects

While blue cheese has beneficial compounds, concerns exist regarding its potential pro-inflammatory effects, primarily due to its saturated fat and sodium content, and the possibility of individual sensitivities.

Saturated Fat and Sodium Content

Blue cheese is high in saturated fat and sodium. Excessive intake of saturated fat can potentially contribute to inflammation, particularly for those at higher risk of cardiovascular disease. High sodium intake is linked to high blood pressure, which is associated with systemic inflammation.

Individual Sensitivities and Allergies

Dairy and fermented foods like blue cheese are generally not inflammatory for most people. However, individuals with a milk protein allergy will experience an inflammatory immune response. Lactose intolerance, a digestive issue, does not cause inflammation but can lead to discomfort often mistaken for it.

Comparison: Anti-Inflammatory vs. Pro-Inflammatory Aspects of Blue Cheese


Feature	Anti-Inflammatory Aspects	Potential Pro-Inflammatory Aspects
Microbial Content	Contains Penicillium mold and beneficial bacteria that may contribute to a healthy gut microbiome, which is linked to lower inflammation.	None, unless a person has an immune response to the mold or is allergic.
Bioactive Compounds	Produces peptides and spermidine during fermentation with potential anti-inflammatory and cardioprotective effects.	None known related to bioactive compounds.
Fat Content	Some studies suggest the overall dairy matrix, including fat, can have a neutral to beneficial effect on inflammation.	High saturated fat content, especially with excessive intake, can potentially activate inflammatory pathways.
Mineral Content	Rich in calcium, which is important for bone health and may suppress inflammatory stress.	High sodium content can contribute to high blood pressure, which is linked to systemic inflammation.
Individual Health	Can be part of a healthy, balanced diet for most individuals, especially within the context of a Mediterranean-style diet.	Should be avoided by those with a milk allergy. May cause discomfort in those with lactose intolerance.

Conclusion: So, Is Blue Cheese Inflammatory?

The impact of blue cheese on inflammation depends on individual factors and overall diet. For most individuals, blue cheese is not inflammatory and may even offer beneficial compounds from its fermentation and mold. Research indicates dairy, particularly fermented dairy, has a neutral to beneficial effect on inflammation markers. However, its high saturated fat and sodium content necessitate moderation, especially for those managing cardiovascular health. Individuals with dairy allergies must avoid it. Enjoying small portions as part of a balanced diet is unlikely to cause inflammation and might support wellness. Personal health context is vital for understanding its effects. For further reading, see the systematic review on dairy and inflammation in Advances in Nutrition.

Frequently Asked Questions

Yes, the specific strains of Penicillium mold used to create blue cheese, such as Penicillium roqueforti, are safe for human consumption and do not produce harmful toxins like the molds that cause food spoilage.

While blue cheese is a fermented food and contains various microorganisms, it is not officially classified as a probiotic food. The beneficial bacteria may not survive the aging process in adequate numbers to confer a probiotic effect.

Lactose intolerance is not an inflammatory condition but a digestive issue. Many people with lactose intolerance can consume aged cheeses like blue cheese in small amounts because the lactose content is significantly lower due to the fermentation process.

Due to its high saturated fat and sodium content, experts recommend consuming blue cheese in moderation, such as small portions of 1 to 2 ounces. It should be enjoyed as part of a balanced diet.

No. Recent research suggests that dairy, and especially fermented dairy, may have a neutral to beneficial effect on inflammation for most people. The inflammatory risk is mainly associated with allergies or individual sensitivities, not dairy in general.

Some studies suggest that compounds in blue cheese, like spermidine and certain peptides, may contribute to heart health by reducing cholesterol and protecting arteries from inflammation. However, high intake of its saturated fat and sodium could counteract this effect.

Excessive intake of blue cheese can lead to high sodium and saturated fat consumption, which can elevate blood pressure and cholesterol levels over time. In rare cases, spoiled blue cheese could cause food poisoning.