What Kind of Cheese Has Probiotics in It?

November 3, 2025 •

3 min read

While yogurt and other fermented drinks often get the spotlight for probiotics, certain varieties of cheese can also contain beneficial live cultures. These good bacteria, which play a vital role in gut and overall health, are typically found in cheeses that have been aged but not subjected to high heat after aging.

Quick Summary

This article explores which cheese varieties naturally contain probiotics, detailing how the cheesemaking process affects probiotic content. It offers practical tips for identifying and choosing probiotic-rich cheeses and discusses how to incorporate them into a healthy, balanced diet for digestive benefits.

Key Points

Aged Cheeses Are Key: Cheeses like aged cheddar, Gouda, and Gruyère are more likely to contain probiotics, as the aging process allows beneficial bacteria to survive.
Check Labels for Live Cultures: For cheeses like cottage cheese, explicitly look for a label indicating "live and active cultures" to confirm probiotic content.
Pasteurization Kills Probiotics: Highly processed and pasteurized cheeses, such as canned or pre-sliced varieties, generally do not contain live probiotic cultures.
Swiss Cheese Offers Gut Benefits: Swiss cheese contains Propionibacterium freudenreichii, a bacterium with both probiotic and prebiotic properties.
Cheese Protects Probiotics: The unique matrix of cheese, including its fat and protein content, helps protect probiotics from the harsh acidic environment of the stomach.
Combine with Fiber for Synergy: For optimal gut health, pair probiotic-rich cheese with high-fiber, plant-based foods to feed and support the beneficial bacteria.
Artisan Varieties Have More Diverse Microbes: Artisan cheeses, especially those made from raw milk, often contain a wider range of beneficial microbes than mass-produced options.

Understanding Probiotics in Cheese

Not all cheese is created equal when it comes to probiotic content. The presence of these beneficial microorganisms depends on the cheesemaking process, specifically fermentation, aging, and whether the cheese was heat-treated. Pasteurization, for instance, kills off most of the live and active bacteria, while aging can help certain strains flourish and survive. The unique chemical composition of cheese, including its fat and protein content, can also provide a protective environment for probiotics, helping them survive the journey through the digestive system.

Types of Cheese with Beneficial Live Cultures

Many popular types of cheese can be a good source of probiotics. For the highest concentration, look for varieties that have been aged and are labeled with "live and active cultures" where possible.

Aged Cheddar: As cheddar cheese ages, it develops a higher concentration of beneficial bacteria, including species like Lactobacillus and Bifidobacterium. Aged varieties offer more probiotic potential than younger, milder cheddars.
Gouda: This Dutch cheese is known for its creamy texture and flavor, and certain aged varieties contain probiotic strains from the Lactococcus and Leuconostoc species. Gouda's fermentation process is known to be particularly hospitable for these good bacteria.
Swiss: Swiss cheese contains the bacterium Propionibacterium freudenreichii, which contributes to its distinctive holes and has probiotic and prebiotic properties that can improve gut health and boost immune function.
Cottage Cheese: While many commercial varieties are heat-treated, some cottage cheeses have live cultures added back in after processing. Always check the label for confirmation of “live and active cultures”.
Feta: This briny cheese, traditionally made from sheep or goat milk, can harbor beneficial bacteria, especially unpasteurized or raw milk versions.
Mozzarella: Fresh mozzarella has minimal probiotic content, but aged varieties may contain significant levels of beneficial bacteria, such as Lactobacillus.
Blue Cheeses: Artisanal blue cheeses, such as Roquefort and Stilton, contain a wide range of bacteria introduced by the blue molds, though their classification as probiotics is still a topic of research.

The Importance of Fermentation and Aging

The fermentation process, where bacteria consume lactose and produce lactic acid, is key to creating probiotic cheese. In aged cheeses, the friendly bacteria have more time to grow and multiply. This is also why many aged cheeses are naturally lower in lactose and often better tolerated by those with lactose sensitivity. The conditions of aging, including temperature and moisture, allow these microbes to thrive and survive, sometimes in greater concentrations than found in yogurt. For example, studies have shown that strains of Lactobacillus paracasei can survive well in cheddar cheese throughout its ripening process.

How to Maximize Probiotic Intake from Cheese

To ensure you're getting the most probiotic benefits, it's essential to be a discerning consumer. Look for cheese that specifies "live and active cultures" on the label, which is particularly important for products like cottage cheese. For aged varieties, choose traditionally made artisan cheeses over highly processed alternatives, which are often heated to a degree that kills off the beneficial bacteria.

Comparison Table: Probiotic Cheese vs. Standard Cheese


Feature	Probiotic-Rich Cheese (e.g., Aged Cheddar)	Standard (Processed) Cheese
Live Cultures	Yes, contains live and active beneficial bacteria.	No, cultures are killed by pasteurization and processing.
Manufacturing	Often aged or made with traditional, less heat-intensive methods.	Often made with high-heat pasteurization and added emulsifiers.
Gut Health	Supports a balanced gut microbiome and may offer digestive benefits.	Offers no probiotic benefit; minimal microbial value.
Lactose Content	Typically lower in lactose due to the aging process.	Can have varied lactose levels; no bacterial breakdown of lactose.
Flavor Profile	Complex, richer flavor profile developed during aging.	Milder, more uniform flavor designed for mass appeal.
Nutrient Absorption	Can aid in nutrient absorption due to fermentation.	No specific benefit for nutrient absorption linked to live cultures.

Conclusion

Adding probiotic cheese to your diet is a flavorful way to support gut health. While it may not contain the same volume or variety of probiotic strains as fermented foods like kefir, certain aged or raw milk varieties like cheddar, gouda, and Swiss can offer valuable live cultures. For the best results, look for artisan options that prioritize minimal processing and check labels for confirmation of "live and active cultures." Remember to enjoy cheese in moderation as part of a balanced diet rich in other fermented foods and high-fiber vegetables for synergistic gut benefits.

For more information on the benefits of probiotics in cheese, consider visiting Today's Dietitian Magazine: Probiotics in Cheese for a comprehensive review.

Frequently Asked Questions

No, not all cheese contains probiotics. Most mass-produced and processed cheeses undergo high-heat pasteurization that kills the beneficial live and active cultures. Probiotics are typically found in aged or raw milk cheeses and some cultured soft cheeses.

Some of the best probiotic cheeses include aged varieties of cheddar, Swiss, and Gouda, which retain live cultures from their fermentation and aging process. Artisanal and raw milk cheeses also often contain more diverse microbes.

Aged cheddar cheese contains probiotics, including Lactobacillus and Bifidobacterium strains, that survive the aging process. The longer a cheddar is aged, the higher its probiotic concentration may be.

In most cases, pasteurized cheese does not contain live and active probiotics. The high heat used during pasteurization is designed to kill bacteria, both harmful and beneficial. Check labels for explicitly added live cultures.

The most reliable way is to look for the phrase "live and active cultures" on the product's label, especially for cheeses like cottage cheese. For aged varieties, choosing artisanal, traditionally made, or raw milk cheeses increases the likelihood of probiotic content.

Cheese can be a good source, and its fat and protein content may even protect the probiotics from stomach acid better than yogurt. However, powerhouse fermented foods like kefir and yogurt often contain a wider variety of live microbes.

No. While most cheeses are fermented, many undergo further processing, like heating, which can kill the live cultures. This is why checking for specific "live culture" labeling is crucial for probiotic benefits.