Is it okay to eat cheese on the carnivore diet?

October 24, 2025 •

4 min read

According to a survey of carnivore dieters, many include some form of dairy, though it remains a controversial topic within the community. The answer to "is it okay to eat cheese on the carnivore diet?" depends on your specific health goals, dairy tolerance, and the type of cheese.

Quick Summary

The inclusion of cheese in a carnivore diet is debated; while some variations allow low-lactose dairy, strict followers often avoid it. Tolerance is key, and personal health goals, like weight loss or managing inflammation, should influence your decision. Aged, hard cheeses are generally better tolerated due to lower lactose content.

Key Points

Tolerance is Key: Whether you can eat cheese depends on your personal dairy tolerance and specific health goals on the carnivore diet.
Aged Cheeses are Better: Aged, hard cheeses like Parmesan and sharp cheddar are lower in lactose and generally better tolerated than soft, fresh cheeses.
Strict vs. Relaxed: Strict carnivore diets for healing or autoimmunity typically exclude all dairy, while relaxed versions may allow low-lactose options.
Moderation is Essential: Due to its calorie density and potential to trigger cravings or insulin spikes, cheese should be consumed in moderation, treated as a condiment or snack.
Avoid Processed Cheese: Steer clear of processed cheese products and pre-shredded cheese, as they often contain non-carnivore additives like starches and vegetable oils.
Monitor Your Body's Response: The best strategy is to eliminate dairy and then reintroduce it slowly to see how your body responds before deciding whether to include it long-term.

The Carnivore Diet and the Dairy Debate

The carnivore diet's core principle is the consumption of animal products exclusively. This seems straightforward, but dairy presents a gray area. While it is an animal-based product, it contains properties that can impact different individuals in various ways. The debate centers on lactose (milk sugar) and casein (a milk protein), which can cause inflammatory responses, digestive issues, and insulin spikes for some people.

Strict Carnivore vs. Relaxed Carnivore

The carnivore diet has different levels of adherence, which dictate whether cheese is acceptable. Knowing your goals helps decide your approach.

Strict Carnivore (or 'Lion Diet'): This variation focuses solely on meat, salt, and water to maximize elimination and reduce inflammation, particularly for those with autoimmune issues. Dairy, including cheese, is completely excluded due to potential inflammatory effects from lactose and casein.
Relaxed Carnivore: This approach is for individuals in maintenance or those who tolerate dairy well. It allows for certain low-lactose dairy products in moderation, such as hard, aged cheeses, butter, and ghee.

How to Assess Your Dairy Tolerance

The best way to determine if cheese is right for you is through a simple process of elimination and reintroduction. Start with a baseline of only meat and water for 30 days. Then, slowly reintroduce small amounts of hard cheese and observe your body's reaction. Look for signs like digestive discomfort, bloating, or changes in your health metrics.

The Best Cheese Choices for Carnivore

Not all cheeses are created equal on a carnivore diet. The key is to choose aged, hard cheeses with the lowest lactose content and avoid processed cheeses with additives.

Carnivore-Friendly Cheeses

Aged Cheddar: A great option if aged for over a year, as most of the lactose is gone.
Parmesan: This hard, granular cheese is very low in lactose and high in protein.
Gruyère / Asiago: Rich and flavorful with minimal lactose, making them good choices.
Cream Cheese: High in fat and low in carbs, but watch for additives and choose full-fat versions.
Blue Cheese: Creamier varieties can be high in beneficial fats.

Cheeses to Limit or Avoid

Soft and Fresh Cheeses (like Mozzarella, Ricotta, Cottage Cheese): These contain higher levels of lactose and can cause digestive issues or insulin spikes.
Processed Cheese: Often contains fillers, starches, vegetable oils, and other non-carnivore ingredients. Always check the ingredients list.
Pre-shredded Cheese: These often contain anti-caking agents like potato starch, which are plant-based and not carnivore-compliant.

Potential Risks and Benefits of Including Cheese

Like any dietary addition, including cheese has pros and cons to consider, depending on your health goals.

Benefits

Variety and Satiety: Cheese can prevent diet boredom and make meals more satisfying due to its flavor and fat content.
Nutrient Profile: High-quality aged cheeses provide essential nutrients like calcium, phosphorus, zinc, and Vitamin B12.
Probiotics: Certain fermented cheeses can support a healthy gut microbiome.

Risks

Weight Stalls: Cheese is calorie-dense, making it easy to overconsume and potentially slow down weight loss.
Insulin Response: Even low-lactose dairy can cause a slight insulin spike due to its protein content (casein).
Inflammation and Digestive Issues: Lactose and casein can trigger bloating, gas, and inflammation in sensitive individuals.
Additives: Processed cheeses contain non-animal ingredients that compromise the carnivore approach.

Comparison Table: Hard vs. Soft Cheeses on Carnivore


Feature	Hard, Aged Cheeses	Soft, Fresh Cheeses
Lactose Content	Very low to negligible	Higher
Carb Count	Minimal	Can be higher
Digestibility	Better tolerated by most	Can cause issues for sensitive people
Flavor Profile	Sharp, nutty, and rich	Mild, creamy, and milky
Best For	Weight loss and healing goals (in moderation)	Those not focused on strict ketosis or healing
Insulin Impact	Lower impact	Higher impact

How to Incorporate Cheese into Your Carnivore Diet

If you have determined that you tolerate cheese and it aligns with your health goals, here are some tips for incorporating it thoughtfully:

Use as a Condiment: Instead of a main food, use small amounts of high-quality aged cheese to add flavor to your meat dishes, such as sprinkling Parmesan on steak.
Create Carnivore Snacks: Make cheese crisps by baking slices of hard cheese, or roll aged cheese around crispy bacon strips.
Focus on Full-Fat: Always opt for full-fat, unprocessed versions to maximize nutrient density and avoid additives.

Conclusion: Listen to Your Body

Whether it's okay to eat cheese on the carnivore diet is a highly personal decision. For those with strict healing, autoimmune, or fat-loss goals, avoiding cheese, at least initially, is recommended. For others maintaining a relaxed carnivore lifestyle, moderate amounts of aged, hard cheeses can add flavor and nutrients without derailing progress. The final decision rests on listening to your body, monitoring your results, and choosing high-quality, minimally processed options.

Here is a useful guide on the carnivore diet from BBC Good Food.

Frequently Asked Questions

For some people, the casein protein or lactose in cheese can cause an inflammatory response. Individuals with autoimmune issues often benefit from avoiding dairy entirely to prevent this.

Aged, hard cheeses have the lowest lactose content because the lactose is broken down during the aging process. Excellent options include Parmesan, aged cheddar, and Gruyère.

Yes, cheese is calorie-dense, and it's easy to overeat. For those focused on fat loss, excessive cheese intake can stall progress due to its high-calorie count and potential insulin-stimulating effects.

The best approach is an elimination diet. After a period of eating only meat, reintroduce small amounts of high-quality, aged cheese and monitor for any negative reactions, such as bloating or digestive distress.

No, most pre-shredded cheeses contain anti-caking agents like potato starch, which are plant-based additives. It's best to buy blocks of cheese and shred them yourself to avoid these non-carnivore ingredients.

Cottage cheese is a fresh cheese and contains higher lactose than aged cheeses, making it less suitable for a strict carnivore diet, especially for those sensitive to dairy.

Most milk products are high in lactose, so they are generally avoided on the carnivore diet. Some followers include small amounts of heavy cream, as it is lower in lactose.