Andy Montoya
Cheese is a versatile food product with a global appeal and is suitable for all age groups. It is also a good source of probiotics, which are microorganisms that promote beneficial health effects. Probiotics are found in some types of cheese, usually those that have been aged but not heated afterward. This includes soft and hard cheeses, such as Swiss, provolone, gouda, cheddar, edam, gruyère, and cottage cheese. Probiotics have been linked to improved gut health, better digestion, and a stronger immune system. They may also help treat diarrhea, vaginal yeast infections, irritable bowel syndrome, and childhood eczema. However, it is important to consume cheese in moderation due to its high-calorie, saturated fat, and sodium content.
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What You'll Learn
Probiotics in cheese: health benefits and risks
Probiotics are good bacteria that contribute to gut and overall health. They can be found in some types of cheese, typically those that have been aged but not heated afterward. These include soft and hard cheeses such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, cottage cheese, and Parmesan.
Health Benefits
Eating foods containing probiotics can help restore the natural balance of good and harmful bacteria in the gut, which may be linked to improved gut health, better digestion, a stronger immune system, and reduced inflammation. A healthy gut microbiome is associated with good mental health, a robust immune system, regular bowel movements, and a lowered risk of many diseases and chronic conditions.
Probiotics in cheese can also help with nutrient absorption. The fermentation process in cheese makes it easier for the body to absorb nutrients. Aged, ripened, and propionic acid-fermented cheeses have higher concentrations of beneficial bacteria than highly processed commercial cheeses.
Risks
The main risk associated with consuming cheese as a source of probiotics is overconsumption. Cheese tends to be high in calories, saturated fat, and sodium, which can lead to elevated IGF-1 levels, potentially causing cancer or hormone imbalances. It is recommended to consume cheese in moderation, with a serving size of 1-1.5 ounces (28-42 grams) per day and no more than 3-4 servings per week.
Additionally, while cheese can be a good source of probiotics, not all cheeses are created equal. Processed or pasteurized cheeses may not have significant amounts of live cultures. To maximize the probiotic benefits, choose cheeses made from raw milk and organic grass-fed cows. European cheeses often meet these criteria better than American varieties.
It is also important to note that the safety of probiotics, especially for those with compromised immune systems, is still a subject of ongoing research. Probiotics may also promote infections and overstimulate the immune system, so it is recommended to consult a physician before using any probiotic product as an alternative treatment for a health condition.
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How to choose the right cheese for probiotics
Probiotics are good bacteria that can contribute to gut and overall health. Cheese is an excellent source of probiotics and living microorganisms, especially aged cheeses that have not been heated after aging. When choosing cheese for probiotics, there are several factors to consider:
Type of Cheese
Soft-aged cheeses such as Brie, Camembert, and Gouda tend to contain more friendly bacteria than hard cheeses. Semi-hard cheeses like cheddar, mozzarella, or gouda, as well as cottage cheese, may also contain higher levels of probiotics.
Raw Milk
Cheeses made from raw, unpasteurized milk tend to have higher amounts of beneficial bacteria. Look for terms like "raw," "unpasteurized," or "non-thermal" on the packaging.
Organic and Grass-Fed
Opt for cheeses made from the milk of organic, grass-fed cows. European cheeses often meet these criteria better than American varieties.
Aging Process
The longer a cheese is aged, the higher the concentration of good bacteria it contains.
Variety
Rotate different types of cheeses in your diet to get a range of beneficial bacteria.
Frequency
Enjoy cheese in moderation, as it tends to be high in calories, saturated fat, and sodium. Aim for 1-1.5 ounces (28-42 grams) per day, and no more than 3-4 servings per week.
Other Sources of Probiotics
In addition to cheese, incorporate other natural sources of probiotics into your diet, such as yogurt with live cultures, kefir, sauerkraut, and kimchi.
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What are the best cheeses for probiotics?
Cheese is an excellent source of probiotics, which are good bacteria that support gut health and overall well-being. The best cheeses for probiotics are typically aged varieties that have not been heated after the ageing process. This includes both soft and hard cheeses.
- Swiss cheese: Swiss cheese undergoes propionic acid fermentation, which produces additional beneficial bacteria. It also has high levels of Propionibacterium freudenreichii, a helpful microbe that supports digestion and gut health.
- Gouda: Gouda is considered one of the best options due to its exceptional bacterial content. It is also rich in Lactobacillus rhamnosus GG (LGG).
- Aged Cheddar: The longer cheddar is aged, the higher the concentration of good bacteria it contains. Cheddar is also available with added probiotics, such as Lactobacillus paracasei.
- Parmesan: This hard Italian cheese contains strains of Lactobacillus rhamnosus, which can support gut health. Look for Parmigiano-Reggiano made from raw milk for the best results.
- Gruyere: Gruyere is similar to Swiss cheese in texture but with a slightly nuttier flavour. It is made using traditional production methods with raw milk and long ageing periods, resulting in a high concentration of beneficial bacteria.
- Provolone: Provolone is another aged cheese that can be a good source of probiotics.
- Feta: Feta is a soft cheese that can contain probiotics.
- Edam: Edam is a semi-hard cheese that can provide probiotic benefits.
- Caciocavallo: Caciocavallo is a stretched-curd cheese that may contain probiotics.
- Emmental: Emmental is a Swiss-origin cheese with holes formed during the fermentation process. It is a potential source of probiotics.
When choosing cheeses for their probiotic benefits, it is recommended to select those made from raw milk and organic grass-fed cows. Soft-aged cheeses like Brie or Camembert generally have higher probiotic content than harder cheeses like Parmesan or Cheddar. European cheeses often meet these criteria better than American varieties due to stricter production standards and the use of raw milk.
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How are probiotic cheeses made?
Probiotic cheese is made by adding live microorganisms, which, when consumed in adequate amounts, confer a health benefit on the host. Lactobacillus and Bifidobacterium are the most commonly used genera. For a food product to be considered probiotic, a minimum of 10^6 colony-forming units (CFU) of viable probiotic bacteria is required per 100 g of product.
Cheese is a good alternative to fermented milk and yoghurt as a food vehicle for probiotic delivery. Its higher pH, fat content, and harder consistency compared to fermented milk and yoghurt provide more protection to probiotics during cheese production, ripening, storage, and passage through the gastrointestinal tract.
The manufacture of probiotic cheese should have minimal changes when compared to traditional cheese-making processes. The physicochemical and technological parameters influencing the quality of these products must be measured to optimise the process.
Some key steps in making probiotic cheese include:
- Milk coagulation: Cheese production involves coagulating milk, usually through the action of chymosin on the casein steric stabilising layer of the casein micelle.
- Dehydration: Cheese manufacture is essentially a process of milk dehydration, combined with other preservation effects such as culturing, salting, packaging, and refrigeration.
- Curd formation: After milk coagulation, the curd is cut and heated, and then a cream and salt dressing is added, along with the probiotic.
- Salting and packaging: Probiotic bacteria are sensitive to high salt concentrations, so salting techniques and packaging materials must be carefully chosen to ensure optimal viability.
- Ripening and storage: The ripening process involves complex biochemical changes, creating an additional challenge for maintaining the stability of the probiotic culture.
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How do you know if a cheese has probiotics?
Probiotics are live microorganisms that, when consumed in adequate amounts, can have health benefits for their host. They are often referred to as "good bacteria" and can be found in some types of cheese, as well as dietary supplements, fermented foods, and yogurt.
Probiotics are typically found in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese. Other cheeses that may contain probiotics include feta, caciocavallo, Emmental, and Parmesan.
When looking for cheese with probiotics, check the labels. Look for the words "organic," "probiotic," or "made from raw milk." The label should also indicate that the cheese is unpasteurized and has been aged for at least six months.
It is important to note that not all cheeses contain probiotics, and even those that do may not have a high enough concentration of probiotics to provide health benefits. According to experts, probiotics must be present in a food product at a minimum concentration of 10^6 colony-forming units (CFUs) per milliliter or gram, and a daily intake of 10^8 to 10^9 CFUs of probiotic microorganisms is recommended for a probiotic effect. However, most cheese labels do not specify the levels of probiotics they contain.
In summary, to know if a cheese has probiotics, look for aged, unheated, unpasteurized cheeses with the appropriate labeling, but keep in mind that the concentration of probiotics may vary and may not always be specified.
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Frequently asked questions
Probiotics are microorganisms that have health benefits when consumed. They can improve digestive health, promote heart health, and may even give you better-looking skin.
Semi-hard cheeses such as Swiss, cheddar, mozzarella, provolone, gouda, and cottage cheese may contain higher levels of probiotics. Cheesemakers are exploring new methods to protect probiotic bacteria through the aging process.
Look for the words "live cultures" or "active cultures" on the food labels.
Yes, fermented foods such as yogurt, kefir, sauerkraut, miso, tempeh, kimchi, kombucha, and pickles are also good sources of probiotics.
