Is Cheese Okay to Eat on an Anti-Inflammatory Diet?

November 6, 2025 •

3 min read

While dairy has often been unfairly maligned as an inflammatory food, modern nutritional science paints a more nuanced picture. For most people, consuming certain types of cheese in moderation can be a neutral or even beneficial part of an anti-inflammatory diet. The key lies in understanding which cheeses offer anti-inflammatory properties and how to pair them effectively.

Quick Summary

This guide explores the complex relationship between cheese and inflammation, detailing which cheeses are beneficial due to probiotics and healthy fats, and how to enjoy them mindfully. It also discusses individual sensitivities and provides practical advice for healthy consumption.

Key Points

Moderate consumption is key: Small portions of cheese can be part of an anti-inflammatory diet for most people.
Fermented cheeses contain probiotics: Varieties like feta, gouda, and goat cheese offer gut-healthy bacteria that may help reduce inflammation.
Grass-fed cheese offers healthy fats: Cheeses made from grass-fed milk have higher levels of anti-inflammatory omega-3 fatty acids.
Individual sensitivities vary: Those with a milk protein allergy or lactose intolerance may experience inflammatory symptoms from dairy.
Pairings matter: Combine cheese with fiber-rich foods, healthy fats, and antioxidants to maximize its anti-inflammatory potential.
Processed cheeses are often problematic: These are higher in saturated fat, sodium, and additives, which can promote inflammation.
Goat cheese contains A2 casein: This type of protein is often better tolerated and less inflammatory than the A1 casein found in many conventional cow's milk cheeses.

The Surprising Truth About Dairy and Inflammation

The idea that all dairy is inflammatory is a common misconception, but a growing body of evidence suggests otherwise. Rather than being uniformly inflammatory, the effect of dairy, including cheese, on the body's inflammatory markers can be neutral or even beneficial. This depends largely on the type of dairy, the processing, and individual tolerance.

Fermented Cheeses and Probiotic Power

Many fermented cheeses contain beneficial probiotics, which are live microorganisms that promote a healthy gut microbiome. A diverse gut microbiome is crucial for regulating the immune system and helping to lower inflammation throughout the body. Aged cheeses, feta, gouda, and goat cheese are all known for their probiotic content.

The Impact of Milk Type and Fatty Acids

The source of the milk also plays a role. Cheeses made from grass-fed animals, for example, tend to have a better fatty acid profile, including higher levels of anti-inflammatory omega-3s and antioxidants. Furthermore, some cheeses, particularly those made from goat's milk or specifically bred A2 cows, contain A2 casein protein instead of the potentially inflammatory A1 casein found in conventional cow's milk.

Individual Sensitivities and Intolerances

For some individuals, specific components of cheese can trigger inflammatory responses. This isn't a universal dairy issue but a specific reaction related to either lactose intolerance or a milk protein allergy. Lactose intolerance is caused by an inability to digest the milk sugar lactose and can lead to gastrointestinal discomfort, but it doesn't cause systemic inflammation in the same way a milk protein allergy does, which can trigger an immune-mediated inflammatory response.

Making Smart Choices for an Anti-Inflammatory Diet

Including cheese in your anti-inflammatory diet is all about making mindful choices. Here are some strategies:

Prioritize fermented varieties: Opt for probiotic-rich cheeses like feta, gouda, and fresh mozzarella.
Choose grass-fed and organic: Select cheeses from grass-fed animals for a better fatty acid balance.
Practice moderation: Even anti-inflammatory cheeses are high in saturated fat and sodium, so enjoy them in small, controlled portions.
Balance your plate: Pair cheese with other anti-inflammatory foods. For example, add feta to a salad with leafy greens and olive oil, or serve mozzarella with tomatoes and basil.

Beneficial Cheeses vs. Potentially Inflammatory Cheeses


Cheese Type	Anti-Inflammatory Attributes	Considerations	Potential Inflammatory Triggers
Feta (Sheep/Goat)	Probiotics, made from sheep's or goat's milk which contain different proteins than cow's milk.	Moderate sodium.	Not associated with inflammation for most individuals.
Fresh Mozzarella	Lower in saturated fat, good source of protein and probiotics.	Fresh variety is best; avoid highly processed versions.	High sodium or saturated fat in some versions.
Goat Cheese (Chevre)	Contains A2 casein, lower in lactose, and has beneficial medium-chain fatty acids.	Can still be high in fat; opt for low-fat versions.	A1 casein sensitivity (not present in goat cheese).
Gouda	Fermented with beneficial bacterial strains.	Can be high in sodium and saturated fat.	Excessive saturated fat intake.
Cottage Cheese (Cultured)	Good source of probiotics and high in protein.	High in sodium; choose a low-sodium version.	Excessive sodium intake.
American/Processed Cheese	Highly processed and often full of additives.	Often high in saturated fat and sodium.	Additives, high saturated fat, and excessive sodium.

The Bigger Picture: Diet and Lifestyle

Including cheese in an anti-inflammatory diet is not a standalone solution. Chronic inflammation is influenced by a range of factors, including overall dietary patterns, stress levels, sleep quality, and physical activity. The Mediterranean diet, which includes moderate cheese consumption, is often cited for its anti-inflammatory effects. A balanced approach focusing on whole foods, including fruits, vegetables, and healthy fats, alongside mindful cheese consumption, yields the best results.

Conclusion

Contrary to popular belief, cheese does not need to be eliminated entirely from an anti-inflammatory diet. The impact of cheese on inflammation is highly dependent on the type of cheese, the quantity consumed, and individual digestive sensitivities. By opting for fermented, grass-fed, and low-fat varieties, practicing moderation, and pairing cheese with other healthy foods, you can enjoy it without fear of negatively impacting your inflammatory markers. For those with specific sensitivities to milk proteins or lactose, alternatives exist, and it's best to consult a registered dietitian for personalized guidance. The overall takeaway is that a thoughtful, balanced approach allows for the inclusion of cheese in a healthy, anti-inflammatory lifestyle. For more information on food and inflammation, you can explore resources like the IFIC Foundation.

Frequently Asked Questions

Yes, feta cheese, often made from sheep's or goat's milk, is a fermented cheese that contains beneficial probiotics, which can help support gut health and reduce inflammation. Its anti-inflammatory properties are also linked to a protein called histidine.

Moderation is key with cheddar cheese. While full-fat cheddar contains saturated fat that can be problematic in excess, choosing a low-fat or grass-fed variety can offer a better nutritional profile. Many cheddars are aged, meaning they contain probiotics that support gut health.

No single food is completely anti-inflammatory. However, cheeses rich in probiotics, made from grass-fed milk, or sourced from non-cow dairy (like goat or sheep milk) are considered more anti-inflammatory friendly due to their beneficial compounds.

For most people without a dairy allergy, a moderate intake of 1-2 ounces of healthier cheese varieties per day can be included. The total intake of saturated fat and sodium from all sources should still be monitored.

Lactose intolerance is a digestive issue, not a systemic inflammatory response triggered by the immune system. Symptoms like bloating or cramping are from undigested lactose, not widespread inflammation. However, a milk protein allergy can trigger a true inflammatory immune response.

Milk from grass-fed animals contains higher levels of omega-3 fatty acids and antioxidants compared to conventional milk. Omega-3s are well-known for their potent anti-inflammatory effects.

Yes, processed cheeses are typically high in additives, sodium, and saturated fat, which can contribute to chronic, low-grade inflammation. Sticking to less processed, whole-food cheeses is a better option for an anti-inflammatory diet.

A1 casein, found in many conventional cow's milk cheeses, can be broken down into a peptide (BCM-7) during digestion, which some studies link to inflammatory responses in susceptible individuals. Cheeses with A2 casein (like goat, sheep, and some A2 cow's milk) do not produce this peptide, making them potentially less inflammatory for some people.

Cultured cottage cheese contains probiotics that promote a healthy gut microbiome, which can help fight inflammation. However, it can be high in sodium, so choosing low-sodium versions is important.