Understanding What Is the Best Cheese for Paleo Diet

November 18, 2025 •

3 min read

Over 65% of the world's population has a reduced ability to digest lactose after infancy, which is one of the reasons dairy is excluded from strict paleo diets. So, what is the best cheese for paleo diet if you're a cheese lover looking to satisfy a craving without compromising your wellness goals?

Quick Summary

The paleo diet traditionally excludes dairy, yet many followers incorporate specific high-quality, low-lactose cheeses or dairy-free alternatives. This flexibility, often associated with a 'primal' approach, hinges on personal tolerance and ingredient sourcing. Aged, fermented, or goat/sheep cheeses are often preferred for those who tolerate some dairy.

Key Points

Strict Paleo vs. Primal: Strict paleo excludes all dairy, while a more flexible 'primal' approach allows for certain types, focusing on quality and digestion.
Low-Lactose Cheeses: Aged, hard cheeses like Parmesan and Gouda are lower in lactose and may be better tolerated by those with sensitivities.
Goat and Sheep Dairy: Goat's milk and sheep's milk products, including cheese, contain A2 casein, which can be less inflammatory and easier to digest than cow's milk.
Dairy-Free Alternatives: Excellent paleo-friendly replacements for cheese exist, including cashew cheese, tapioca cheese, and nutritional yeast.
Listen to Your Body: Individual tolerance is key; monitor how your body reacts to any dairy you reintroduce to determine the best option for you.

Is Cheese Actually Paleo?

Strictly speaking, the paleo diet excludes all dairy products, including cheese, because Paleolithic ancestors did not consume milk from domesticated animals. The exclusion is also based on the modern dairy industry's use of hormones and antibiotics, along with the potential for intolerance to milk proteins like casein and the sugar lactose. However, many modern paleo followers adopt a more flexible approach, sometimes called "Primal," which selectively reintroduces high-quality dairy to add nutrients like calcium and healthy fats back into the diet.

Choosing Dairy for a Primal or Flexible Paleo Approach

If you choose to incorporate dairy, focusing on specific types can minimize potential downsides. The goal is to find cheese that is minimally processed and easier on the digestive system. This typically means prioritizing organic, grass-fed, and full-fat products.

Best Practices for Including Dairy

Raw and Grass-Fed: Products from grass-fed animals often have a better omega-3 to omega-6 fatty acid ratio and higher nutrient density. Raw dairy, if legally and safely sourced, retains beneficial enzymes that can help with digestion.
Aged and Fermented: The fermentation process in aged cheeses reduces or eliminates lactose, making them a better choice for those with lactose sensitivity.
Goat and Sheep Milk: The casein protein in goat's and sheep's milk is often better tolerated than the A1 casein found in many cow's milk products.

The Best Cheese for Paleo Diet: Options and Alternatives

For those who tolerate dairy, certain cheeses are better choices. For strict paleo followers or those with sensitivities, delicious dairy-free alternatives exist. Here is a breakdown of your options.

Top Dairy-Based Paleo-Friendly Cheeses

Aged Cheeses: Hard, aged cheeses like Parmesan, Gouda, and some cheddars are low in lactose due to the aging process. They offer a concentrated, nutty flavor. Always check the ingredients to ensure no additives are present.
Goat Cheese (Chèvre): Made from goat's milk, which is often easier to digest. It comes in many forms, from soft logs to hard varieties, and is a great option for salads or as a spread.
Sheep's Milk Cheese: Examples like Manchego or Pecorino are also often well-tolerated. They provide a rich flavor and a different protein structure that some find less inflammatory.

Delicious Dairy-Free Paleo Cheese Alternatives

For those who must avoid dairy entirely, several innovative and flavorful alternatives are available.

Cashew Cheese: A versatile alternative made from blended cashews, nutritional yeast, and seasonings. It can be made creamy for sauces or firm enough to slice and shred.
Tapioca Cheese: This starch-based cheese is known for its ability to melt and stretch like real mozzarella, making it perfect for pizzas and lasagna.
Nutritional Yeast: This inactive yeast has a naturally nutty, cheesy flavor. It can be sprinkled on vegetables, used in sauces, or mixed into dips to create a cheesy taste without any dairy.

Comparison of Paleo Cheese Options


Option	Paleo Compatibility	Lactose Content	Casein Type	Best Use Cases
Aged Cow's Milk Cheese (Parmesan)	Flexible / Primal	Very Low	A1/A2 blend	Grating, savory toppings
Goat Cheese (Chèvre)	Flexible / Primal	Low	A2-like	Spreads, salads, appetizers
Sheep's Milk Cheese (Manchego)	Flexible / Primal	Low	A2-like	Slicing, cheese boards
Homemade Cashew Cheese	Strict Paleo / Dairy-Free	Zero	None	Sauces, spreads, dips
Homemade Tapioca Cheese	Strict Paleo / Dairy-Free	Zero	None	Melting, pizza, shredding
Nutritional Yeast	Strict Paleo / Dairy-Free	Zero	None	Flavoring, topping, sauces

Navigating Potential Intolerances and Additives

Even for those with a flexible approach, paying attention to how your body reacts to dairy is critical. Some people find that while they tolerate aged cheeses, other dairy products still cause issues. Common signs of dairy intolerance include bloating, skin issues, or inflammation. Furthermore, always scrutinize ingredient lists for additives, fillers, and other non-paleo ingredients, especially in store-bought dairy alternatives.

Conclusion

The question of what is the best cheese for paleo diet truly has two answers. For those who follow a strict interpretation, the best options are dairy-free alternatives crafted from nuts or starches, which perfectly mimic the flavor and texture of real cheese. For those on a more flexible "Primal" plan, high-quality, aged, or fermented cheeses from grass-fed cows, goats, or sheep are the superior choice due to their lower lactose content and often better-tolerated casein. The best path forward depends entirely on your personal tolerance and dietary goals.

Visit this resource for more on the Primal diet and dairy inclusion.

Frequently Asked Questions

Strictly speaking, the paleo diet is based on the eating habits of Paleolithic ancestors who did not consume dairy from domesticated animals. The diet also avoids modern dairy due to issues with lactose, casein protein, and potential hormones and antibiotics.

Yes, many who follow a more flexible version of the diet, sometimes called 'Primal' or 'Paleo 2.0,' choose to include some dairy. The best choices are typically high-quality, full-fat, grass-fed, and aged varieties.

Aged, hard cheeses like Parmesan and Gouda are best because the aging process naturally reduces the lactose content. Cheeses made from goat's or sheep's milk are also often better tolerated.

Nut-based cheeses, such as cashew cheese, are a popular choice. Other excellent options include tapioca-based cheeses that melt and stretch, and nutritional yeast, which adds a cheesy flavor to dishes.

For many, yes. Goat's milk and sheep's milk contain a different type of casein protein (A2) that is often less inflammatory and easier to digest compared to the A1 casein found in most cow's milk.

Look for organic, full-fat, grass-fed, and raw (if available) dairy products. These tend to have a better nutrient profile and are free from the hormones and antibiotics found in conventional dairy.

Start with a small amount of a high-quality, aged, or fermented product and monitor your body's reaction. Pay attention to any digestive issues, skin problems, or inflammatory responses.