The Anti-Inflammatory Cheese List
Contrary to popular belief, cheese does not have to be off-limits on an anti-inflammatory diet. The key is to be selective about the type and source of the cheese you consume. Specific varieties offer beneficial compounds that can support a healthy gut microbiome and reduce inflammation.
Feta Cheese
Often made from sheep's or goat's milk, feta contains a protein called histidine. When paired with vitamin B6, this compound can convert into histamine, which provides anti-inflammatory benefits. The fermentation process used to create this salty, crumbly cheese also introduces beneficial lactic acid bacteria that promote a diverse gut microbiome, a key factor in lowering inflammation.
Goat Cheese (Chevre)
Soft goat cheese, or chevre, is another excellent choice. Goat's milk is structurally different from cow's milk, containing only A2 casein protein rather than the potentially inflammatory A1 casein found in some cow's milk. This can make goat cheese easier to digest for many people and less likely to cause gut inflammation. Like feta, it is also fermented and offers probiotic benefits.
Gouda
This Dutch cheese is made with bacterial cultures that create its characteristic flavor and texture. This fermentation process contributes beneficial probiotics that can support gut health and, in turn, help lower inflammation. For an even healthier option, look for a Gouda made from grass-fed cow's milk, which can offer a better fatty acid profile.
Fresh Mozzarella
Fresh mozzarella tends to be lower in saturated fat than aged, hard cheeses. When made from high-quality milk, it can be a source of calcium, protein, and probiotics. Kristen White, RDN, LDN, suggests pairing fresh mozzarella with other anti-inflammatory foods like tomatoes, basil, and olive oil for a delicious and healthy snack or salad.
Ricotta and Cottage Cheese
These soft cheeses are generally lower in fat and sodium compared to many hard cheeses. Opting for low-fat versions can help manage saturated fat intake, an important consideration for inflammation. Some varieties are rich in probiotics, which can help support a healthy gut. Both ricotta and cottage cheese can be versatile additions to sweet or savory dishes.
The Advantages of Grass-Fed Cheese
When possible, choosing cheeses made from grass-fed or organic milk can provide additional anti-inflammatory benefits. Research indicates that milk from grass-fed cows is higher in omega-3 fatty acids, like alpha-linoleic acid (ALA), compared to milk from grain-fed cows. Omega-3s are renowned for their potent anti-inflammatory effects and are linked to a reduced risk of cardiovascular disease.
Cheeses to Enjoy in Moderation or Avoid
While some cheeses are better than others, the primary concern for inflammation comes from cheeses that are high in saturated fat and sodium, or are highly processed. For many individuals, moderate consumption of any high-quality, minimally processed cheese is fine. However, those with specific sensitivities or conditions may need to be more careful.
Processed cheeses, like American slices or cheese spreads, often contain emulsifiers, preservatives, and high levels of sodium that can contribute to systemic inflammation and other health issues. These should generally be avoided on an anti-inflammatory diet.
Vegan Alternatives to Cheese
For those who follow a dairy-free diet, excellent alternatives exist that offer a cheesy flavor profile without the dairy. Options include:
- Nutritional Yeast: A deactivated yeast with a savory, nutty flavor, it can be sprinkled on dishes to mimic parmesan cheese.
- Cashew-Based Cheeses: Cashews can be blended with spices like turmeric to create a creamy, anti-inflammatory 'parmesan'.
- Vegetable-Based Cheeses: Recipes using vegetables like zucchini and cauliflower, combined with spices and thickening agents, can create a dairy-free cheese substitute.
Comparison of Anti-Inflammatory Cheeses
| Cheese Type | Probiotic Content | Saturated Fat Level | Milk Source | Notes |
|---|---|---|---|---|
| Feta | Yes, from fermentation | Moderate | Sheep or Goat | Probiotic-rich, contains anti-inflammatory histidine |
| Goat Cheese (Chevre) | Yes, from fermentation | Moderate | Goat | Contains A2 casein, easier on digestion for some |
| Gouda | Yes, from bacterial cultures | Moderate to High | Cow | Probiotic-rich, grass-fed is preferred |
| Fresh Mozzarella | Yes, when high-quality | Low | Cow | Lower in saturated fat, good source of calcium |
| Ricotta | Some varieties | Low | Cow, Sheep, or Goat | Lower in fat, good for moderation |
| Cottage Cheese | Some varieties | Low | Cow | Low in fat, choose probiotic-rich versions |
Tips for Incorporating Cheese into an Anti-Inflammatory Diet
To get the most out of your cheese and avoid potential inflammatory pitfalls, keep these tips in mind:
- Practice Moderation: A small serving (1-2 ounces) is plenty. Use cheese as a garnish or flavor enhancer, not the main component of a meal.
- Pair Wisely: Combine cheese with other anti-inflammatory foods. Think feta with salad greens and olive oil, or fresh mozzarella with tomatoes and basil.
- Source Quality: Choose organic and grass-fed options whenever possible to maximize beneficial fatty acids.
- Balance Your Plate: Ensure your meal is rich in other anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats.
Conclusion
Navigating an anti-inflammatory diet doesn't mean sacrificing all cheese. By prioritizing fermented, probiotic-rich varieties like feta, goat cheese, and gouda, and opting for grass-fed options when available, you can enjoy cheese in a way that supports your health goals. While moderation is key to managing saturated fat and sodium intake, the right cheese choices can add flavor and valuable nutrients to a balanced, anti-inflammatory eating plan. For further reading on this topic, you can consult sources like EatingWell's take on cheese and inflammation.
