Cheese is a common component of many people’s diets, but its inflammatory effects have raised questions about whether it should be avoided by those following an anti-inflammatory diet. The answer is not straightforward and depends on the individual, the type and amount of cheese consumed, and the overall diet.
Quick Answers
Here are some quick answers to common questions about cheese and inflammation:
- Some cheeses are more inflammatory than others due to their fat, salt, and aged/fermented content.
- Portion control is key – eating cheese in moderation as part of a healthy, balanced diet is unlikely to cause problems.
- Pay attention to your body’s response – if you experience symptoms like digestive distress, acne, or joint pain after eating cheese, it may be best to avoid it.
- Choose anti-inflammatory cheeses like mozzarella, feta, cottage cheese, and goat cheese more often.
- Avoid highly processed cheeses and cheeses high in saturated fat like cheddar, queso, and cheese curds.
What Makes Cheese Potentially Inflammatory?
There are a few components of cheese that may contribute to inflammation:
- Saturated Fat – High amounts of saturated fat, particularly from aged cheeses, can trigger inflammation.
- Salt – The sodium content in many cheeses may promote fluid retention and inflammation.
- Histamine – Fermented cheeses like cheddar and gouda contain histamine, which is inflammatory for some people.
- Advanced Glycation End Products (AGEs) – AGEs form when proteins and sugars are exposed to high heat. They are found in higher amounts in processed cheeses.
- Casomorphins – These peptides with mild opioid effects are released during cheese digestion and may irritate the digestive tract.
Factors That Affect Cheese’s Inflammatory Potential
Not all cheeses affect inflammation equally. Here are some factors that play a role:
| Factor | More Inflammatory | Less Inflammatory |
|---|---|---|
| Fat content | High-fat cheeses like cheddar | Low-fat cheeses like mozzarella |
| Fermentation | Aged, fermented cheeses like gouda | Fresh cheeses like cottage cheese |
| Sodium content | High-sodium cheeses like feta | Low-sodium cheeses like mozzarella |
| Type of milk | Cow’s milk cheese | Goat’s milk or sheep’s milk cheese |
| Processing | Processed sliced cheeses | Natural cheeses without additives |
As a general rule, more natural, minimally processed cheeses are less likely to promote inflammation than highly processed varieties.
Anti-Inflammatory Cheese Options
For those limiting inflammation, these types of cheese can be enjoyed in moderation:
- Mozzarella – Fresh, soft, and lower in fat than some cheeses.
- Feta – Made from goat’s or sheep’s milk, so may be easier to digest.
- Cottage Cheese – A fresh, soft cheese low in fat and sodium.
- Goat Cheese – Tends to be lower in fat and salt than cow’s milk cheeses.
- Parmesan – Aged but lower in fat than hard cheeses if used sparingly.
- Ricotta – Soft, fresh cheese from whey rather than milk.
When choosing any cheese, still be mindful of portion sizes and how your body responds.
Cheeses to Limit or Avoid
Those prone to inflammation may want to limit or avoid these cheese options:
- Cheddar – Often highly processed and high in saturated fat.
- Blue Cheese – Made from mold cultures that can trigger histamine issues.
- Queso and Cheese Curds – Very high in saturated fat.
- American Cheese – Highly processed and contains questionable ingredients.
- Cream Cheese – Extremely high in fat and calories.
- String Cheese – Can be high in fat, salt, and preservatives like nitrates.
Opt for anti-inflammatory substitutions like mozzarella or feta instead.
Healthy Serving Sizes For Cheese
To keep cheese’s inflammatory potential low, limit serving sizes to:
- 1-2 oz hard cheese (cheddar, swiss, gouda)
- 1/4 cup grated parmesan
- 1/3 cup shredded cheese
- 1/2 cup cottage cheese
- 2 oz soft cheese (goat cheese, brie, mozzarella)
Measure portions to stay within these guidelines. Avoid mindless snacking straight from a block of cheese.
Tips For Adding Cheese to an Anti-Inflammatory Diet
You can incorporate anti-inflammatory cheeses into your diet in healthy ways:
- Use goat cheese, feta, or parmesan crumbles on salads instead of inflammatory croutons.
- Choose a sprinkle of parmesan over pasta dishes instead of cheddar or alfredo sauce.
- Top vegetables with a melted mozzarella slice for added flavor.
- Mix cottage cheese into smoothies instead of higher fat cream cheese or yogurt.
- Swap out fatty cream cheese dips for hummus or baba ganoush.
The Bottom Line
Certain types of cheese can contribute to inflammation, especially if consumed in large amounts. But cheese can likely be enjoyed in moderation as part of an overall anti-inflammatory diet. Pay attention to your personal tolerance, stick to anti-inflammatory varieties like mozzarella and goat cheese, watch your portions, and choose cheese over more inflammatory snacks.