Is Feta Cheese Inflammatory? Separating Myth from Fact

November 28, 2025 •

4 min read

According to a review of clinical trials, fermented dairy products like cheese often have a neutral to beneficial effect on inflammation markers. Despite persistent internet myths, evidence suggests that feta cheese is not inherently inflammatory for most people, and may even offer anti-inflammatory benefits due to its unique nutritional profile.

Quick Summary

This article explores the relationship between feta cheese and inflammation, detailing its probiotic content, nutrient profile, and how it fits into an anti-inflammatory diet. It distinguishes between the effects of fermented dairy and potential concerns like high sodium.

Key Points

Feta is not typically inflammatory: Studies suggest fermented dairy, including feta, is generally neutral to beneficial for inflammation in most people.
Contains beneficial probiotics: The fermentation process of feta introduces good bacteria like Lactobacillus plantarum, which promote gut health and can help reduce inflammation.
Source of beneficial fatty acids: Feta made from sheep's milk is a source of conjugated linoleic acid (CLA), which may offer anti-inflammatory and other health benefits.
Moderate sodium intake: Due to its brining process, feta is high in sodium. Portion control is key for those watching their sodium levels, and rinsing can help reduce saltiness.
Can be part of an anti-inflammatory diet: When consumed in moderation and paired with other healthy foods like vegetables, feta can be a flavorful addition to a diet aimed at reducing inflammation.
Made from sheep's and/or goat's milk: Traditional feta is typically made from these milks, which contain different proteins (like A2 casein) compared to cow's milk, potentially making it easier to digest for some.

Understanding the Complex Relationship Between Dairy and Inflammation

The idea that all dairy is inflammatory is a widespread misconception, but the science paints a more nuanced picture. While some individuals with dairy allergies or lactose intolerance might experience inflammatory responses, most clinical evidence indicates that nutrient-dense dairy foods, including cheese, do not increase markers of chronic systemic inflammation. In fact, the fermentation process used to create cheese and yogurt can generate compounds with anti-inflammatory activity.

The Anti-Inflammatory Potential of Feta Cheese

Feta cheese stands out among other cheeses due to its specific characteristics and the process used to make it. Traditionally crafted from sheep's or a combination of sheep's and goat's milk, feta's unique properties can contribute positively to an anti-inflammatory diet.

Probiotics for Gut Health: The fermentation process gives feta a high concentration of beneficial bacteria, including Lactobacillus plantarum. These probiotics support a healthy gut microbiome, which is crucial for managing overall inflammation. A diverse gut microbiota is linked to lower levels of inflammation throughout the body.
Beneficial Fatty Acids: Feta made from sheep's milk contains conjugated linoleic acid (CLA), a fatty acid that has been shown in some studies to improve body composition and potentially have anti-cancer effects. The concentration of CLA in sheep's milk is higher than in milk from cows or goats.
Essential Nutrients: Beyond its bacterial content, feta provides a rich source of nutrients that are important for overall health. It contains decent amounts of B vitamins, calcium, and phosphorus, which are all vital for bodily functions.

Concerns and Considerations: Saturated Fat and Sodium

While feta offers many potential benefits, it is not without its considerations, particularly for those with specific health concerns.

Sodium Content: Feta is aged in a brine, making it quite high in sodium. Excessive sodium intake can contribute to high blood pressure and other health issues, which can indirectly relate to inflammatory pathways. For this reason, those watching their salt intake should consume feta in moderation or rinse the cheese to reduce its sodium levels.
Saturated Fat: Feta does contain saturated fat, though generally less than many aged, harder cheeses like cheddar or parmesan. While saturated fat is often a concern, current evidence suggests that dairy fats are not as problematic as once thought, especially within the context of a balanced diet. However, those on a low-fat diet should be mindful of their portion sizes.

Feta vs. Other Cheeses: An Anti-Inflammatory Comparison

To put feta's inflammatory potential into perspective, it's helpful to compare it to other popular cheeses. This table highlights some key differences related to inflammation.


Feature	Feta (Sheep/Goat's Milk)	Cheddar (Cow's Milk)	Cottage Cheese (Cow's Milk)	Soft Goat Cheese (Chevre)
Milk Source	Sheep and/or Goat	Cow	Cow	Goat
Probiotic Content	High due to fermentation	Lower, typically not a primary source	Good source of probiotics	High due to fermentation
Saturated Fat	Lower than aged cheeses	Higher than feta and goat cheese	Generally lower in fat	Relatively low in saturated fat
Sodium	High due to brining	Moderate to high	Moderate to high	Moderate
Potential Anti-Inflammatory Effects	Yes, via probiotics and CLA	Generally neutral effect	Neutral to beneficial	Yes, via probiotics and A2 casein

How to Incorporate Feta into an Anti-Inflammatory Diet

For most individuals, feta cheese can be a beneficial part of a healthy, anti-inflammatory diet when consumed in moderation. Here are some simple ways to add it to your meals:

Tossed in Salads: Crumbled feta is a classic addition to Greek salads, adding flavor and texture. Pair it with dark leafy greens, fresh vegetables, and an olive oil dressing for a powerful anti-inflammatory meal.
As a Protein Topping: Use feta on top of grain bowls, roasted vegetables, or whole-wheat pasta dishes to enhance flavor and protein content.
Baked Dishes: Baked feta with tomatoes, herbs, and olive oil is a simple and delicious dish. The cooking process can soften the cheese and infuse it with flavors while maintaining its beneficial properties.
Mixed with Herbs: Create a creamy, anti-inflammatory dip by blending feta with herbs like mint, basil, or parsley, along with some heart-healthy olive oil.

Conclusion

When considering the question, "Is feta cheese inflammatory?", the answer is clear for the vast majority of people: no. Clinical evidence, particularly regarding fermented dairy, indicates a neutral or beneficial effect on systemic inflammation. The probiotics in feta support a healthy gut, and its beneficial fatty acids add to its health profile. While it is important to be mindful of its high sodium and saturated fat content by enjoying it in moderation, feta can be a flavorful and nutritious part of an anti-inflammatory eating pattern. Always listen to your body and consult with a healthcare provider if you have a specific dairy allergy or intolerance.

For further reading on the complex relationship between diet and inflammation, see this review paper exploring dairy's role in the immune system.

Frequently Asked Questions

Yes, feta cheese can be a healthy choice for most people when consumed in moderation. It is a good source of protein, calcium, and probiotics, and is lower in calories and fat than many aged cheeses.

The high sodium content in feta cheese can be a concern for individuals with high blood pressure or other sodium-sensitive conditions. Consuming it in moderation and rinsing the cheese before use can help mitigate this effect.

Some individuals with mild lactose intolerance may tolerate feta better than other dairy products because the fermentation process and use of sheep/goat milk result in a lower lactose content. However, those with severe intolerance should be cautious.

To include feta in an anti-inflammatory diet, pair it with fiber-rich foods and healthy fats, such as adding it to salads with leafy greens, vegetables, and olive oil. Using it as a flavorful garnish helps control portion sizes.

Yes, traditional Greek feta is made from sheep's or goat's milk. Some research suggests that milk from sheep and goats, and their associated proteins like A2 casein, may be less inflammatory for some individuals compared to the A1 casein in many cow's milk products.

No, not all cheeses have the same effect. Fermented cheeses like feta and goat cheese tend to be more aligned with an anti-inflammatory diet due to their probiotic content. Processed cheeses or those high in saturated fat may be less beneficial, and the effect often depends on the overall context of the diet.

Feta contains saturated fat, but it has less than many harder cheeses. The overall impact of dairy saturated fat is less of a concern than previously thought, especially in moderation. For those managing fat intake, choosing low-fat feta or mindful portioning is recommended.