The Potential Gut Health Benefits of Unpasteurised Cheese
Advocates for raw milk cheese point to its rich microbial profile, arguing that the pasteurisation process destroys many of the beneficial bacteria and enzymes present in the raw milk. This is the core of the argument for consuming unpasteurised cheese for gut health. Unlike pasteurised cheese, which relies on a starter culture added after heat treatment, raw cheese retains a natural, diverse community of microbes. This includes lactic acid bacteria, which contribute to fermentation and are known to act as probiotics when consumed.
How Probiotics in Raw Cheese Work
These beneficial bacteria are thought to influence the gut microbiome in several ways. They can help populate the gut with a wider variety of microorganisms, which is linked to better overall health outcomes. The fat content of cheese may also help protect these microbes from stomach acid, increasing the likelihood they reach the intestines intact. Beyond just live bacteria, the fermentation process in raw cheese creates bioactive compounds, such as peptides and short-chain fatty acids, which can also positively influence the gut and immune system. For individuals with lactose intolerance, some raw, aged cheeses can also be easier to digest as the bacteria break down much of the lactose over time.
The Critical Risks Associated with Unpasteurised Cheese
Despite the potential benefits, the most significant factor surrounding unpasteurised cheese is the risk of foodborne illness. Pasteurisation was introduced to eliminate dangerous pathogens, and without this process, the potential for contamination remains. Harmful bacteria such as Salmonella, Listeria monocytogenes, and E. coli can contaminate raw milk and survive the cheesemaking process, even with proper aging and production standards. The consequences of infection can range from mild gastroenteritis to severe, life-threatening conditions, especially for vulnerable populations like pregnant women, young children, the elderly, and those with compromised immune systems.
The Importance of Sourcing and Aging
The risk level is heavily dependent on the production method. Reputable artisan cheesemakers who maintain strict hygiene standards and use proper aging techniques can significantly reduce risk. Many countries, including the US, require raw milk cheeses to be aged for a minimum of 60 days at a specific temperature, as this process naturally reduces the population of harmful bacteria. However, even with these precautions, the risk is not entirely eliminated. Studies have shown that even properly aged raw cheeses can still contain detectable levels of pathogens.
Unpasteurised vs. Pasteurized Cheese: A Comparison
| Feature | Unpasteurised Cheese | Pasteurized Cheese |
|---|---|---|
| Probiotic Potential | Retains a more diverse microbial profile, including probiotics and beneficial enzymes, which may aid gut health. | Heating kills most microbes, including beneficial ones. Relies on starter cultures for specific probiotic strains, which are often less diverse. |
| Food Safety Risk | Higher risk of contamination from pathogens like Listeria and E. coli, even with proper aging. Not recommended for high-risk groups. | Significantly lower risk of foodborne illness due to the elimination of harmful pathogens through heat treatment. |
| Flavor Complexity | Known for more complex, vibrant, and deep flavor profiles due to the natural microbial community. | Flavour is often more consistent and less complex, influenced more by specific added cultures and aging. |
| Digestibility | The presence of natural enzymes may make it easier for some individuals, particularly those with lactose sensitivity, to digest. | Enzymes are destroyed by heat, but lactose content can vary depending on the type and aging of the cheese. |
How to Enjoy Raw Cheese Safely
For those who choose to consume unpasteurised cheese, doing so responsibly is paramount. This involves careful research and a strong understanding of the product's origin and production.
Here are steps to take:
- Research the Producer: Purchase cheese only from well-regarded, reputable cheesemakers known for their strict hygiene protocols and quality control. Look for certifications or information about their safety standards.
- Verify Aging: Ensure the cheese has been aged for at least 60 days, as this is a key factor in reducing bacterial risk. This information is often available on the packaging or from the retailer.
- Consult Experts: If you are unsure, speak with a knowledgeable cheesemonger or retailer who can provide details about the specific cheese's safety history and production methods.
- Follow FDA Guidance: In the US, the FDA requires raw-milk cheeses to be aged for 60 days. While this reduces risk, it doesn't eliminate it entirely. For individuals in high-risk categories, avoiding raw dairy is the safest option.
Considerations for your diet: For the greatest gut health impact, cheese—raw or pasteurised—should be part of a diverse diet rich in whole foods and fibre. Pairing raw cheese with prebiotic foods like fruits and vegetables can provide synergy for your gut microbiome. While unpasteurised cheese offers a unique flavor and potentially beneficial microbes, it is not a probiotic superpower like kefir or sauerkraut, and its role in a gut-friendly diet should be considered accordingly.
Conclusion
The question of whether unpasteurised cheese is good for your gut doesn't have a simple 'yes' or 'no' answer. It is a balancing act between potential microbial benefits and inherent food safety risks. While it may offer a more diverse range of microbes and enzymes than its pasteurised counterpart, the threat of harmful pathogens cannot be ignored, especially for at-risk individuals. Responsible sourcing, proper aging, and maintaining a balanced diet are crucial for mitigating risks and appreciating the unique qualities of this traditional food. For those in high-risk groups, or simply wanting to avoid the gamble, sticking to pasteurised options remains the safest course of action.
For a deeper dive into the science, a comprehensive article on the drivers and hazards of unpasteurised milk and milk products can be found on the National Institutes of Health website.
