Is Feta Cheese an Inflammatory Food? The Surprising Truth

November 14, 2025 •

5 min read

Despite common misconceptions that all dairy products cause inflammation, an established body of evidence suggests that fermented dairy foods like feta do not necessarily increase inflammatory markers in most people. In fact, this flavorful cheese, often enjoyed as part of the anti-inflammatory Mediterranean diet, offers several benefits that may support reduced inflammation when consumed in moderation.

Quick Summary

Feta cheese is generally not considered an inflammatory food for the majority of the population and may even provide gut-friendly probiotics, but individuals with dairy sensitivities should be cautious. Potential issues relate to lactose intolerance, milk allergies, and high sodium content, which can be managed with portion control and selecting the right product.

Key Points

Not Inherently Inflammatory: Scientific reviews suggest dairy, including feta, has a neutral to beneficial effect on inflammation for most people, contradicting the common myth.
Probiotic-Rich: As a fermented cheese, feta contains beneficial probiotics like Lactobacillus plantarum that promote gut health and help lower inflammation.
Individual Concerns: Negative reactions are typically caused by milk allergies or sensitivities, not a universal inflammatory property of the cheese itself.
Manage Sodium Intake: Feta is high in sodium from the brining process, which can be mitigated by rinsing the cheese before consumption.
Moderation is Prudent: Enjoying feta in small, controlled portions is recommended, especially for those sensitive to sodium or watching their saturated fat intake.
Opt for Pasteurized: For vulnerable individuals, such as pregnant women, always choose feta cheese made from pasteurized milk to minimize the risk of harmful bacteria.

Is Dairy Inherently Inflammatory?

For years, a pervasive health myth has circulated, suggesting that all dairy products are inflammatory. While this notion has led many to cut dairy from their diets, the scientific consensus is much more nuanced. A systematic review published in the Journal of the American College of Nutrition found that dairy foods, including cheese, have a neutral to beneficial effect on inflammation for most healthy individuals. The potential for an inflammatory response is highly individual and often linked to pre-existing conditions like milk protein allergies or lactose intolerance, rather than a universal property of dairy itself. For those without these sensitivities, feta cheese can be a flavorful and nutritious part of a balanced, anti-inflammatory diet.

The Anti-Inflammatory Benefits of Feta Cheese

Feta, a traditional Greek cheese made predominantly from sheep's or goat's milk, contains several components that offer anti-inflammatory effects. These include:

Probiotics: Feta is made using lactic acid bacteria, which introduces beneficial probiotics to the gut. A diverse and healthy gut microbiome is a key factor in reducing systemic inflammation, and these friendly bacteria help protect the intestinal tract from harmful microbes.
Beneficial Fatty Acids: Feta cheese made from sheep's milk contains conjugated linoleic acid (CLA), a fatty acid that has been shown in some experimental studies to help reduce body fat and has potential anti-inflammatory properties.
Histamine and Vitamins: Feta naturally contains histidine, an amino acid. When combined with vitamin B6, this compound is converted into histamine, which possesses anti-inflammatory benefits.
Immune-Supporting Nutrients: Feta is a good source of zinc, selenium, and vitamins B6 and B12, all of which play a crucial role in maintaining a healthy immune system and regulating the body's inflammatory response.

Potential Inflammatory Triggers and How to Manage Them

While feta is largely anti-inflammatory for most people, certain aspects of its composition could cause issues for specific individuals. Understanding these potential triggers can help you enjoy feta safely.

Lactose Intolerance vs. Dairy Allergy

It's important to distinguish between lactose intolerance and a milk protein allergy. Lactose intolerance is a digestive issue caused by the body's inability to break down lactose, and it is not an immune-mediated inflammatory response. A milk protein allergy, however, is an immune system reaction to the proteins in milk that can cause an inflammatory response. Feta is relatively low in lactose due to the fermentation and brining process, making it better tolerated by many with mild lactose intolerance. For those with a true milk allergy, avoiding feta is necessary.

High Sodium and Saturated Fat

Feta cheese is known for its high sodium content, which comes from the brine used for aging and preservation. Excessive sodium intake is linked to high blood pressure and other chronic conditions that can be associated with inflammation. Feta also contains saturated fat, and while its effects on inflammation are complex and depend on overall diet, moderation is advised for those managing heart health. To minimize sodium, you can rinse the feta with water before serving.

How Feta Compares to Other Cheeses

Here is a comparison of feta with a few other common cheeses, highlighting key nutritional differences relevant to inflammation.


Feature	Feta (Sheep/Goat Milk)	Cheddar (Cow's Milk)	Soft Goat Cheese (Chevre)
Inflammation Risk	Low for most; probiotics may be beneficial.	Higher risk for A1 casein-sensitive individuals.	Low for most; contains A2 casein.
Lactose Content	Low due to aging and fermentation.	Very low as an aged cheese.	Low due to fermentation.
Probiotics	Fermented with beneficial bacteria.	Minimal probiotic content in aged versions.	Fermented with beneficial bacteria.
Saturated Fat	Lower in fat than many hard cheeses.	High in saturated fat.	Moderate to high, can vary by product.
Sodium	Generally high due to brine, can be rinsed.	Variable, can be high in processed varieties.	Generally lower than feta, can vary by producer.

Including Feta in an Anti-Inflammatory Diet

Incorporating feta cheese into a balanced diet can be a delicious way to add flavor and nutrients. Here are some simple tips:

Enjoy it in moderation: A little goes a long way with feta's rich, salty flavor. A small amount can enhance a salad or dish without overdoing the sodium.
Pair with fiber-rich foods: Combining feta with fruits, vegetables, and whole grains, as is common in the Mediterranean diet, can help keep you full and balances the overall inflammatory potential of your meal.
Rinse and pat dry: If you are sensitive to sodium, a quick rinse under cold water can reduce the saltiness.
Opt for pasteurized versions: Especially for pregnant women or individuals with compromised immune systems, choosing a pasteurized product minimizes the risk of harmful bacteria.
Consider low-sodium options: Some brands offer reduced-sodium feta, which can be a better choice for those monitoring blood pressure.

Conclusion: Feta's Role in a Healthy Diet

For the vast majority of people, feta cheese is not an inflammatory food and can be a valuable part of a healthy eating pattern, particularly when integrated into a Mediterranean-style diet. Its probiotic content supports gut health, and it delivers essential nutrients like calcium and protein. While its sodium and saturated fat content require moderation, these can be managed through mindful portioning and preparation. By understanding the nuance behind dairy and inflammation, you can confidently include feta cheese in your diet while reaping its nutritional benefits. For further details on food and inflammation, visit The International Food Information Council (IFIC).

Key takeaways:

Myth vs. Reality: The idea that all cheese, including feta, is inflammatory is a common misconception not supported by current research for most healthy individuals.
Probiotic Power: The fermentation process gives feta probiotic properties, which support a healthy gut microbiome and can help reduce systemic inflammation.
Moderation is Key: Due to its high sodium and moderate saturated fat content, feta should be consumed in moderation, especially for those with hypertension or heart health concerns.
Individual Sensitivity: An inflammatory response to feta is usually related to a specific milk protein allergy or intolerance, not a universal trait of the cheese.
Choose Wisely: Rinsing feta to reduce sodium and ensuring you choose a pasteurized variety are simple ways to make it a healthier choice.
Dietary Context: The overall dietary pattern is more important than any single food. Pairing feta with vegetables and fiber, like in a traditional Greek salad, makes it part of a beneficial anti-inflammatory meal.
Nutrient Rich: Beyond potential anti-inflammatory effects, feta provides a rich source of calcium, protein, and B vitamins that support overall health.

Frequently Asked Questions

Yes, for most people, feta cheese is perfectly acceptable and may even be beneficial for an anti-inflammatory diet. Its probiotic content supports gut health, which is key to managing inflammation. The main exceptions are individuals with milk allergies or severe lactose intolerance.

Feta's anti-inflammatory potential comes from its probiotic content, which supports a healthy gut microbiome. Additionally, it contains conjugated linoleic acid (CLA), a fatty acid with anti-inflammatory properties, and histidine, which becomes the anti-inflammatory compound histamine.

There is no evidence to suggest that feta cheese directly causes joint pain for the general population. For those with inflammatory conditions like rheumatoid arthritis, a healthy diet including moderate amounts of low-fat dairy like feta can actually support bone strength.

Many people with lactose intolerance can tolerate feta cheese better than other dairy products. This is because the fermentation and brining process significantly reduces the lactose content. However, tolerance varies, and individuals with strong intolerance may still need to avoid it or use lactase supplements.

The high saltiness of feta is due to the process of aging and storing the cheese in a salt brine, which is essential for preserving its characteristic flavor and texture. To reduce the sodium content, you can simply rinse the cheese with water before eating.

Feta made from sheep's or goat's milk is generally considered beneficial for inflammation due to its fermentation and probiotic content. These milks also contain A2 casein protein, which may be less inflammatory for some than the A1 casein found in many cow's milk products. Grass-fed versions may also have a better nutrient profile.

To enjoy feta without excessive sodium, use it as a flavor enhancer rather than a main component of your meal. Pair small crumbles with fiber-rich vegetables in a salad, mix it into an omelet, or use it as a topping for cooked dishes. Rinsing the cheese also helps.