What cheeses are allowed on the animal based diet?

December 15, 2025 •

4 min read

Over 65% of the world's population has a reduced ability to digest lactose, yet dairy remains a popular food choice, even on animal-based diets. So, what cheeses are allowed on the animal based diet, and how can you navigate dairy while minimizing potential issues like digestive discomfort and inflammation?

Quick Summary

The animal-based diet permits certain low-lactose cheeses, prioritizing high-quality, aged, and raw dairy in moderation. The primary factors for choosing include reduced lactose and casein content, and avoidance of processed additives. Success depends on individual tolerance and health objectives.

Key Points

Aged Hard Cheeses Are Safest: Parmesan, aged cheddar, and Gruyère are low in lactose due to the aging process, making them the best choices for minimal digestive issues.
Raw Milk Is Superior (If Tolerated): Raw, grass-fed cheeses contain beneficial enzymes and bacteria that can support digestion, provided you don't have a sensitivity.
Avoid Processed Cheese Entirely: Processed cheeses contain non-animal-based ingredients like vegetable oils and starches that are not permitted on the diet.
Limit Soft and Fresh Cheeses: Fresh cheeses like mozzarella and cottage cheese have higher lactose levels and should be limited or avoided, especially if you have lactose intolerance.
Check for Additives: Always read labels to ensure your cheese is pure, full-fat dairy without added fillers or gums.
Moderation is Key: Even tolerated cheese is high in calories and can stall weight loss if overconsumed; it should be a supplement, not a staple.

Understanding the Role of Cheese in an Animal-Based Diet

Unlike a strict carnivore diet where all dairy is often excluded, the animal-based diet generally permits some forms of high-quality dairy, including cheese, in moderation. The key is to select cheeses with minimal lactose and no artificial additives. The rationale for including dairy for some is to benefit from its rich nutrients like calcium, protein, and fat, while still adhering to the diet's principles. However, the inflammatory potential of dairy proteins like casein and the sugar lactose means that cheese selection is a deliberate and mindful process. For those with severe dairy sensitivities, or specific health goals like strict autoimmune healing, even allowed cheeses may need to be eliminated.

Hard, Aged Cheeses: The Best Option

Hard, aged cheeses are the gold standard for those following an animal-based diet because the aging process naturally reduces the lactose content significantly. During aging, bacteria consume the lactose, making these cheeses much easier to digest for those with lactose sensitivities. They are also more concentrated in protein and fat, aligning with the dietary goals. When choosing, look for cheeses that are aged for over a year to ensure the lowest possible lactose content.

Examples of Allowed Aged Cheeses:

Parmesan (Parmigiano-Reggiano): Often aged for several years, Parmesan has a granular texture and virtually no lactose. It’s an excellent choice for adding flavor to dishes or as a standalone snack.
Aged Cheddar: A cheddar cheese aged for at least one year will have very low lactose, making it a safe bet for many on the diet.
Gruyère and Asiago: These hard, flavorful cheeses are also aged sufficiently to be very low in lactose and are well-tolerated by many.

Raw Milk Cheeses: A Beneficial Choice for Some

For those who tolerate dairy well, raw milk cheeses offer a nutritional advantage. Unlike pasteurized versions, which have been heated to kill bacteria, raw milk cheese retains its natural enzymes and beneficial bacteria. Many believe these enzymes and microorganisms aid in digestion and offer added health benefits. However, it is crucial to source raw milk cheeses from reputable, high-quality producers to ensure safety. It is also important to note that raw milk cheeses still vary in lactose content depending on their age; hard, aged raw milk cheese will still be the lowest in lactose.

What Cheeses to Limit or Avoid

Certain cheeses are best avoided on an animal-based diet, especially for those with digestive sensitivities or focused on weight loss. These include softer, fresher cheeses and any highly processed varieties.

Fresh/Soft Cheeses: Fresh cheeses like mozzarella, ricotta, cream cheese, and cottage cheese have not been aged long and therefore retain more lactose. For most, these should be avoided or consumed sparingly to prevent digestive upset or inflammation.
Processed Cheeses: Processed cheese products are a definite no-go. They contain a multitude of non-animal-based ingredients, such as vegetable oils, starches, and artificial flavors, which directly contradict the principles of the diet. Always check the ingredient label for hidden additives.

The Importance of High-Quality and Moderation

Regardless of the type, quality is paramount. Always prioritize full-fat, grass-fed cheeses that are free of any additives, gums, or fillers. Dairy, even high-quality cheese, can be highly palatable and calorie-dense, which can hinder weight loss goals if overconsumed. Even those who tolerate dairy well should enjoy it in moderation. The core of the animal-based diet remains meat, and cheese should serve as a supplementary food for variety and nutrients, not a primary source of calories. For individuals with autoimmune conditions, it may be necessary to remove all dairy initially and reintroduce it cautiously to assess tolerance.


Cheese Type	Lactose Content	Animal-Based Compatibility	Notes
Aged Hard Cheese (e.g., Parmesan, Aged Cheddar)	Very Low to Minimal	Highly Recommended	Lactose is consumed during aging. Best for sensitive individuals.
Raw Milk Cheese	Varies by age	Recommended (if tolerated)	Retains beneficial enzymes and bacteria. Source from reputable producers.
Goat Cheese (Aged)	Generally Low	Good (if tolerated)	Often easier to digest for those sensitive to cow's milk casein.
Fresh/Soft Cheese (e.g., Mozzarella, Ricotta)	High	Limited/Not Recommended	Higher lactose content can cause digestive issues.
Processed Cheese	Varies	Strictly Prohibited	Contains unhealthy additives, vegetable oils, and fillers.

Conclusion: Making the Right Cheese Choice

For those on an animal-based diet, including cheese can add significant flavor and nutritional value without derailing progress, but selection is key. Focus on hard, aged, low-lactose varieties, and opt for high-quality, full-fat products from grass-fed animals whenever possible. Raw milk cheese can be a beneficial addition for those without sensitivities. Conversely, soft, fresh, and all processed cheeses should be limited or avoided due to higher lactose content and the presence of unwanted additives. The best approach is always to listen to your body; observe how different types of cheese affect your digestion and health goals. Incorporating the right cheese in moderation is a sustainable strategy for many on this dietary path.

To learn more about the complexities of dairy and gut health on an animal-based diet, refer to reputable sources such as the article on Cheese on the Carnivore Diet at GoCarnivore.

Frequently Asked Questions

For those on a very strict animal-based diet focused on autoimmune healing or weight loss, all dairy is often excluded. However, for a more relaxed approach, hard, aged cheeses are often allowed in moderation.

Raw milk cheese is often considered better by proponents of the animal-based diet because it retains natural enzymes and beneficial bacteria that are destroyed during pasteurization. However, both still need to be low-lactose and sourced from high-quality animals.

Fresh cheeses like mozzarella and cottage cheese have a higher lactose content than aged, hard cheeses. This can lead to digestive discomfort, bloating, or inflammation, especially for those who are lactose sensitive.

Yes, it can. Cheese is very calorie-dense and easy to overeat. Its protein content (casein) can also cause an insulin response in some people, potentially stalling weight loss efforts if consumed in excess.

The carnivore diet is often stricter, with many adherents avoiding all dairy due to potential inflammatory effects. The animal-based diet is typically more flexible, allowing high-quality, low-lactose cheeses in moderation for those who tolerate them well.

Always choose full-fat cheese. The animal-based diet prioritizes consuming high-quality animal fats. Low-fat products are often processed and may contain unwanted additives to compensate for the removed fat.

Check the label for the ingredients and aging period. Opt for products that are clearly labeled as hard and aged (the older, the better) and contain only milk, salt, and cultures. Avoid any cheese with added starches, vegetable oils, or fillers.