What Type of Cheese is Not Inflammatory?

Research indicates that certain dairy products can have a neutral or even beneficial effect on chronic inflammation, challenging the common misconception that all cheese is inherently inflammatory. Selecting the right type of cheese, such as those that are fermented or made from grass-fed milk, can offer gut-friendly probiotics and other compounds that may help manage inflammation.

Quick Summary

Certain cheeses can be part of an anti-inflammatory diet, particularly fresh and fermented options rich in probiotics and lower in saturated fats. Factors like the type of milk, aging process, and fat content influence a cheese's inflammatory potential. Choosing products from grass-fed animals or with A2 casein may offer additional benefits.

Key Points

• A2 Casein Cheeses: Cheeses made from goat, sheep, or A2 cow's milk contain A2-like casein, which may be less inflammatory and easier to digest for sensitive individuals compared to traditional A1 cow's milk.

• Probiotic-Rich Options: Fresh, fermented cheeses like feta, Gouda, fresh mozzarella, and cultured cottage cheese contain live and active cultures that promote gut health and can help lower inflammation.

• Moderate Intake of Aged Cheeses: While low in lactose, aged and hard cheeses like Parmesan can be high in histamine and saturated fat, so they should be consumed in moderation, especially if you have sensitivities.

• Lower Saturated Fat: Opt for low-fat or reduced-fat cheese varieties to minimize saturated fat intake, which can activate inflammatory pathways when consumed in excess.

• Individual Tolerance: Your body's response to cheese is highly individual. Paying attention to personal tolerance and consulting a dietitian is recommended to determine the best cheese choices for your needs.

• Grass-Fed Varieties: Cheeses from grass-fed milk tend to have a better nutrient profile, including more omega-3 fatty acids and antioxidants, which are linked to lower inflammation.

Understanding the Link Between Cheese and Inflammation

Not all cheese is universally inflammatory; some varieties contain components like probiotics and specific proteins that may offer anti-inflammatory effects. Dietary choices play a role in managing chronic, low-grade inflammation.

Probiotics and Gut Health

Fermented cheeses with live probiotic cultures support a healthy gut microbiome, which helps regulate the inflammatory response. The fermentation process provides beneficial compounds, and 'live and active cultures' on the label indicates probiotic presence.

A1 vs. A2 Casein

Cow's milk contains A1 and A2 beta-casein proteins. A1 protein may be inflammatory for some, while A2 beta-casein, found in goat, sheep, and some Jersey cow milk, is generally better tolerated. Cheeses from goat or sheep milk contain A2-like casein and may be preferable.

Saturated Fat and Sodium Content

High saturated fat can activate inflammatory pathways. Choosing lower-fat cheeses helps manage intake. Additionally, opting for lower-sodium varieties is advisable.

Top Cheese Choices for an Anti-Inflammatory Diet

Dietitians often recommend certain cheeses for managing inflammation due to factors like lower fat, probiotics, or better-digested proteins.

• Goat Cheese (Chevre): Contains A2-like casein and capric acid, potentially easier to digest and anti-inflammatory. Soft goat cheese offers probiotics.
• Fresh Mozzarella: Low in saturated fat, especially from grass-fed milk. Can contain probiotics like Lactobacillus casei.
• Feta: Made from sheep's or goat's milk (A2-like casein) and is a fermented cheese with anti-inflammatory potential.
• Ricotta: A fresh cheese rich in whey protein with antioxidant properties that may reduce inflammation. Grass-fed ricotta is beneficial.
• Gouda and Swiss Cheese: Fermented cheeses that are good sources of probiotics, some Swiss varieties containing bacteria known to reduce gut inflammation.
• Cottage Cheese: Cultured versions provide probiotics. Low-sodium or low-fat options are recommended for an anti-inflammatory diet.
• Raw Cheese: Some raw cheeses contain enzymes with anti-inflammatory properties, but unpasteurized options carry food safety risks and aren't recommended for vulnerable groups.

Comparing Inflammatory Potential: Aged vs. Fresh Cheeses

Feature	Aged/Hard Cheeses (e.g., Parmesan)	Fresh Cheeses (e.g., Mozzarella, Ricotta)
Aging Process	Aged for months or years.	Not aged.
Histamine Content	Higher levels due to ripening, potentially problematic for those with histamine intolerance.	Lower histamine.
Saturated Fat	Varies, can be high, though some can be low-fat in small portions.	Often lower, especially from part-skim milk.
Lactose Content	Very low to no lactose.	Higher lactose, but probiotics can help digestion.
Probiotic Presence	Lose most live bacteria.	Can contain live probiotics.
Nutrients	Rich in calcium and phosphorus.	Contains whey protein and beneficial bacteria.

Outbound Link

For more information on the potential anti-inflammatory effects of dairy proteins and probiotics, you can review this study published in Frontiers in Microbiology on therapeutic effects of probiotic cheese in mice: https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2021.623920/full

Conclusion: Choosing Cheese Wisely

Selecting a cheese that is not inflammatory is highly individual. Fresh, fermented cheeses with live cultures, like feta, fresh mozzarella, and soft goat cheese, are often recommended due to probiotics and lower saturated fat. Goat or sheep milk cheeses may benefit those sensitive to casein due to their A2-like protein. Aged cheeses are low in lactose but can be higher in histamine and saturated fat, requiring moderation. Incorporating cheese in moderation within a balanced, anti-inflammatory diet is key. Consulting a dietitian offers personalized guidance.

Frequently Asked Questions

Does dairy cause inflammation for everyone?

No, dairy foods do not cause inflammation for everyone. While some individuals with lactose intolerance or milk protein allergies may experience inflammatory symptoms, research indicates that dairy products can have a neutral to beneficial effect on inflammation for most people when consumed in moderation.

Which specific cheeses contain probiotics?

Several types of cheese contain beneficial probiotics, especially those that are fermented and not heated after the fermentation process. These include Gouda, soft goat cheese (chevre), feta, Swiss cheese, fresh mozzarella, and cultured cottage cheese.

Is aged cheese always bad for inflammation?

Not necessarily. Aged cheeses are very low in lactose and can be tolerated by many people with lactose intolerance. However, the long aging process increases histamine levels, which can cause issues for those with histamine intolerance. They can also be high in saturated fat, so moderation is key.

Why is goat cheese considered a good option?

Goat cheese is often easier to digest and less inflammatory for many because it contains A2-like casein protein rather than the A1 casein found in traditional cow's milk, which can be problematic for some. It also has a prebiotic, oligosaccharides, that can support gut health.

Can processed cheese slices cause inflammation?

Highly processed cheese slices, or 'American cheese,' generally contain additives, preservatives, and high levels of fat and sodium, while lacking beneficial compounds like probiotics. These components can contribute to an unhealthy diet and potentially worsen inflammation.

Are there non-dairy cheese alternatives that are anti-inflammatory?

Yes, non-dairy cheeses can be a great anti-inflammatory option. Plant-based cheeses made from nuts like macadamia or cashews, or legumes like lupin beans, offer healthy fats and prebiotic fiber that support gut health without dairy. When choosing, look for options with minimal additives.

What is the role of grass-fed cheese?

Grass-fed cheese often has a more favorable nutrient profile compared to conventional cheese. Milk from grass-fed cows is higher in omega-3 fatty acids and antioxidants, which are linked to lower levels of inflammation in the body. Choosing grass-fed varieties is a good way to maximize the potential health benefits of cheese.