Patrick Oconnell
Cheese has long been demonised for being too fatty and too salty. However, it is now believed that cheese can be good for gut health, especially in its raw, unpasteurised, or traditionally aged form. This is because cheese is a fermented food containing live microbes and bacteria that can improve digestion and reduce inflammation. However, it is important to note that not all cheeses are created equal, and the impact of cheese on gut health depends on variety, quality, and quantity. While cheese may be good for gut health, it is important to consume it in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Cheese as a source of probiotics | Some cheeses, including Swiss, Gouda, and cottage cheese, are a good source of probiotics. |
| Impact on gut health | Cheese may have a positive impact on gut health by supporting the growth of beneficial bacteria and improving digestion and nutrient absorption. |
| Lactose intolerance | Aged and hard cheeses, such as cheddar, parmesan, and gouda, are naturally low in lactose and may be better tolerated by those with lactose intolerance. |
| Types of cheese for gut health | Artisan, raw, unpasteurized, and traditionally aged cheeses tend to contain more diverse microbes. Blue cheeses like Roquefort, Stilton, and soft cheeses like Brie also offer gut benefits. |
| Limitations and considerations | Not all cheeses are equal in their probiotic content. The impact of cheese on gut health depends on variety, quality, and quantity. Excessive consumption may have negative effects. |
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What You'll Learn
Cheese is a source of probiotics
Cheese has been unfairly maligned for being too fatty and too salty. However, recent science shows that the saturated fats in whole foods like cheese do not behave the same way as those in heavily processed foods. In fact, moderate cheese consumption does not raise cholesterol and may even reduce the risk of heart disease.
Cheese is a rich source of bacterial cultures, even more so than fermented vegetables. Lactic acid bacteria and bacterial cultures associated with cheese maturing and ripening have been found to have a positive impact on the microbial diversity of the gut.
Some types of cheese, including Swiss, Gouda, provolone, cheddar, Edam, Gruyère, and cottage cheese, are a good source of probiotics. Probiotics are good bacteria that can contribute to gut and overall health. They can be found in dietary supplements, fermented foods, and yogurt, in addition to cheese. Probiotics can help foster the growth of good bacteria inside the gut, helping to restore the natural balance between helpful and harmful bacteria.
Artisan cheeses, especially raw or unpasteurized, or traditionally aged cheeses, tend to contain more diverse microbes. Blue cheeses like Roquefort or Stilton are prime examples. Aged dry cheeses like cheddars, aged Goudas, and some alpine-style cheeses like Comté are also good sources of probiotics. Goat's and sheep's milk cheeses are often easier to digest due to their fat and protein structure.
However, it is important to remember that cheese tends to be high in calories, saturated fat, and sodium, so it should be consumed in moderation.
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Pasteurised vs unpasteurised cheese
Cheese has been unfairly maligned for its saturated fat content. However, recent research suggests that moderate consumption of cheese does not increase cholesterol levels and may even reduce the risk of heart disease. Furthermore, cheese is a rich source of bacterial cultures, which can positively impact the microbial diversity of the gut.
When it comes to pasteurised versus unpasteurised cheese, there are several factors to consider. Pasteurisation is the process of heating raw milk to a high temperature to kill potentially harmful bacteria. This process is often used by large-scale cheese producers to standardise their inputs and maintain flavour consistency. While pasteurisation can kill off beneficial bacteria, it does not necessarily make cheese safer, as unpasteurised cheese can also be safe if properly handled and aged.
Unpasteurised cheese advocates argue that it has been consumed safely for centuries, especially in Europe. They believe that the enzymes in raw milk cheese aid digestion and that small-scale producers can ensure the quality and safety of their products. On the other hand, pasteurised cheese supporters highlight the potential dangers of selling unpasteurised cheese on a large scale due to the difficulty in controlling milk quality.
Both types of cheese can have benefits for gut health. Unpasteurised cheese tends to contain more diverse microbes, which can support gut health. However, even pasteurised cheeses will have some probiotic bacteria from the ripening process. Additionally, studies suggest that even dead bacteria and bacterial fragments in cheese can support gut health by interacting with the immune system and feeding existing gut microbes.
Ultimately, the choice between pasteurised and unpasteurised cheese depends on various factors, including personal preference, availability, and the level of risk one is comfortable with. It is worth noting that unpasteurised cheese may pose a higher risk for certain vulnerable populations, such as pregnant women, infants, young children, the elderly, and the immunocompromised.
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Cheese is rich in bacterial cultures
Cheese has been unfairly maligned for being too fatty and too salty. However, recent scientific studies have shown that the saturated fats in whole foods like cheese do not behave in the same way as those in heavily processed foods. In fact, moderate consumption of cheese may reduce the risk of heart disease.
Cheese is a rich source of bacterial cultures, even more so than fermented vegetables. It contains lactic acid bacteria as well as bacterial cultures associated with cheese maturing and ripening. These bacterial cultures have a positive impact on the microbial diversity of the gut.
Some cheeses are better sources of probiotics than others. Blue cheeses like Roquefort, Stilton, and other blue mould-injected varieties are prime examples. Aged dry cheeses like cheddars, Lancashire, and aged gouda are also good sources of probiotics. Some alpine-style cheeses like Comté and goat's cheeses are also rich in bacterial cultures. Soft cheeses of high quality also contain live microbes.
Cottage cheese is another versatile cheese that is a good source of probiotics, particularly Lactobacillus and Leuconostoc strains. These strains can be beneficial for gut health and can help with lactose intolerance. They produce enzymes that break down lactose, the sugar found in milk, allowing those with lactose intolerance to enjoy dairy products with reduced discomfort.
In conclusion, cheese is a rich source of bacterial cultures that can have a positive impact on gut health. However, it is important to consume cheese in moderation and to choose the right variety to enjoy its flavour and gut benefits without any digestive issues.
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Cheese can help with lactose intolerance
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It occurs when the body lacks the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. While milk and some soft dairy products can cause bloating or discomfort in people with lactose intolerance, many types of cheese are naturally low in lactose and can be enjoyed without discomfort.
Cheese is made by adding bacteria or acid to milk and then separating the cheese curds from the whey. Since lactose is found in the whey, a lot of it is removed during the cheesemaking process. The longer a cheese is aged, the more lactose the bacteria can break down, which is why aged, hard cheeses tend to be very low in lactose. Hard cheeses like cheddar, parmesan, comté, and aged gouda typically contain only trace amounts of lactose, making them suitable for people with lactose intolerance.
Other hard cheeses that are low in lactose include Swiss, mozzarella, Monterey Jack, and Colby. Aged cheeses such as Parmigiano Reggiano are also virtually lactose-free. Soft cheeses like cottage cheese, ricotta, and burrata contain significantly more lactose than hard cheeses, but still less than milk.
For people with lactose intolerance, consuming small amounts of low-lactose dairy products can help improve their condition over time. This is because the body can become more tolerant of lactose when exposed to small amounts. Additionally, the presence of beneficial bacteria in the gut can help break down lactose, reducing digestive symptoms.
While cheese can be a good option for people with lactose intolerance, it is important to choose the right variety and consume it in moderation. The diversity of microbes in cheese can also support gut health, and its bioactive compounds may influence the immune system and overall gut function. However, it is worth noting that cheese is high in salt and fat, so moderation is key.
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Cheese may reduce inflammation
Cheese has been unfairly maligned for its saturated fat content. However, recent research suggests that cheese, when consumed in moderation, does not raise cholesterol as was previously believed. In fact, cheese can be good for gut health.
Cheese is a fermented food, and the fermentation process is key to unlocking its probiotic potential. During fermentation, bacteria and fungi metabolize the lactose and other components in the milk, producing lactic acid, enzymes, and various byproducts that give each cheese its unique characteristics. This process results in the formation of bioactive compounds such as peptides, short-chain fatty acids, and lipids, which may positively influence the immune system and overall gut function.
Some probiotic strains found in cheese exhibit anti-inflammatory properties, which can be beneficial for individuals with inflammatory conditions like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). These probiotics can help reduce inflammation in the gut and improve overall gut health. Additionally, probiotics can support the growth of beneficial bacteria and potentially counteract the effects of harmful pathogens or imbalances in the gut flora.
Cheeses that are raw, unpasteurized, or traditionally aged tend to contain more diverse microbes. Blue cheeses, like Roquefort or Stilton, are prime examples, as they have blue molds injected, resulting in a greater diversity of microbes. Aged dry cheeses like Cheddar, Parmesan, Comté, and aged Gouda are also good options, as they are naturally low in lactose and packed with gut-friendly compounds. Goat's and sheep's milk cheeses are also easier to digest due to their unique fat and protein structure.
While cheese can be a valuable contributor to gut health, it's important to remember that not all cheeses are created equal. The impact of cheese on gut health depends on the variety, quality, and quantity consumed. Therefore, it is advisable to consume cheese in moderation and choose the right varieties to enjoy its flavor and gut benefits without any digestive issues.
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Frequently asked questions
Cheese contains bioactive compounds produced during fermentation, which may influence the immune system and overall gut function. Some studies have shown that cheese can be an excellent contributor to a gut-friendly diet, especially if it's a raw or traditionally made variety. However, it's important to eat cheese in moderation and be mindful of its salt and fat content.
Blue cheeses like Roquefort, Stilton, and other aged dry cheeses like cheddars, Goudas, and some alpine-style cheeses like Comté are good options. Goat's and sheep's milk cheeses are also easier to digest due to their fat and protein structure.
Cheese contains probiotic properties that may benefit gut health and cholesterol levels. Probiotics help break down complex carbohydrates and proteins, making them easier to digest and reducing the risk of digestive issues. They also enhance nutrient absorption, ensuring that our bodies can effectively absorb and utilize nutrients.
While cheese can have potential benefits for gut health, its impact depends on the variety, quality, and quantity consumed. Some studies have suggested that consuming more cheese is linked to lower amounts of beneficial bacteria in the gut. Additionally, those with lactose intolerance may need to be cautious, as some cheeses may cause bloating or discomfort.
