Patrick Oconnell
Cheese has long been considered unhealthy due to its high salt, fat, and calorie content. However, new research suggests that cheese may have benefits for gut health, adding to a growing body of evidence that eating fermented foods supports gut health. While more research is needed, some studies indicate that cheese consumption may help modify gut bacteria, leading to potential health benefits such as reduced heart disease risk. The impact of cheese on gut health depends on factors such as variety, quality, and quantity, with raw, traditionally made, and heavily fermented cheeses generally considered more beneficial.
| Characteristics | Values |
|---|---|
| Impact on gut health | Cheese can be good for gut health, but the impact depends on variety, quality, and quantity. |
| Fermented foods | Cheese is a fermented food, and the process of fermentation creates bioactive compounds that may improve gut function. |
| Probiotics | Cheese is a source of probiotics, which can help to restore the balance of good bacteria in the gut. |
| Microbial diversity | Cheese contains a diverse range of microbes, particularly raw, traditionally aged, or blue cheeses. |
| Lactose | Mature and aged cheeses are lactose-free. |
| Vitamins | Mature cheese is high in vitamins D3 and K2. |
| Sodium and fat | Cheese is high in sodium and fat, which may have negative health effects. |
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What You'll Learn
Cheese is a rich source of bacterial cultures
Cheese has long been considered unhealthy due to its high salt, fat, and calorie content. However, recent studies suggest that cheese can be good for gut health, as it is a rich source of bacterial cultures.
Cheese is a fermented food, and the fermentation process produces bioactive compounds such as peptides, short-chain fatty acids, and lipids, which may have a positive impact on the immune system and overall gut function. These compounds can also help modify gut bacteria and reduce the production of TMAO, a metabolite produced when the body metabolizes choline, commonly found in red meat.
Some cheeses are better for gut health than others. Artisan cheeses, especially raw, unpasteurized, or traditionally aged varieties, tend to contain a more diverse range of microbes. Blue cheeses like Roquefort or Stilton are prime examples, as they have blue moulds injected, increasing microbial diversity. Aged dry cheeses like Cheddar, Mrs Kirkham's Lancashire, or aged Gouda, and some Alpine-style cheeses like Comté or goat's cheese, also fall into this category. Soft cheeses of high quality, such as Brie or Epoisses, also contain visible microbes growing and spreading at room temperature.
The impact of cheese on gut health depends on variety, quality, and quantity. While cheese can contribute to a gut-friendly diet, its impact may be modest compared to powerhouse fermented foods like kefir, kimchi, kombucha, and sauerkraut, which contain a wider range of live microbes. However, even pasteurized cheeses will have some probiotic bacteria from the ripening process.
Overall, cheese can be a valuable part of a gut-friendly diet when consumed in moderation, providing a rich source of bacterial cultures that can support and diversify the microorganisms in our gut.
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The impact of cheese on gut health depends on variety, quality and quantity
Cheese has been a subject of debate for decades due to its saturated fat content. However, recent studies suggest that cheese can be good for gut health, depending on its variety, quality, and quantity.
Firstly, the variety of cheese plays a crucial role in its impact on gut health. Raw or unpasteurised cheeses, such as those made with raw milk, tend to contain more diverse microbes that can have potential gut health benefits. Blue cheeses like Roquefort or Stilton are prime examples of cheeses with beneficial anti-inflammatory properties in their signature moldy blue veins. Aged dry cheeses like cheddars, Lancashire, or aged goudas also fall under this category. Soft cheeses of high quality, such as Brie or Camembert, can also contribute to gut health, as the microbes are visible, growing, and spreading at room temperature.
Secondly, the quality of cheese is essential. While budget-friendly cheeses may provide some benefits, their impact on gut microbial diversity is modest compared to powerhouse fermented foods like kefir, kimchi, kombucha, and sauerkraut, which have a wider range of live microbes. On the other hand, high-quality, heavily fermented cheeses, such as those from Neal's Yard Dairy, are more easily digestible and provide a rich source of bacterial cultures. These bacterial cultures can have a positive impact on the microbial diversity of the gut.
Lastly, the quantity of cheese consumed matters. While cheese can be a valuable contributor to a gut-friendly diet, moderation is key. Cheese tends to be high in calories, saturated fat, and sodium, so consuming excessive amounts may lead to negative health consequences. Additionally, starting with small portions and gradually increasing the intake is recommended when incorporating cheese into your diet for gut health.
In conclusion, the impact of cheese on gut health depends on a combination of factors, including the variety of cheese, its quality, and the quantity consumed. While some cheeses can boost gut health, others may have minimal impact or even negative effects. Therefore, it is essential to consider these factors and consume cheese as part of a balanced diet to promote a healthy gut microbiome.
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Cheese is a fermented food
Cheese is a staple food in many cultures worldwide and has been enjoyed for thousands of years. It is a versatile food that can be used in various dishes, from appetizers to main courses. Cheese is also a good source of essential nutrients, including calcium, phosphorus, and vitamin B12.
Fermentation is a crucial process in cheese production, and it has been used for thousands of years to preserve dairy products and enhance their flavor. The process involves using microorganisms, such as bacteria and yeast, to break down sugars and starches in food and produce lactic acid, alcohol, and other compounds. Not all cheeses are fermented, but many are. For example, cottage cheese is a classic fermented cheese, while paneer and some queso fresco are not.
Fermented dairy products, including cheese, are easier to digest than non-fermented dairy products. The bacteria in fermented dairy produce lactic acid, which helps break down the lactose in dairy products, making them more accessible to people with lactose intolerance. Additionally, fermented dairy products contain probiotics, beneficial bacteria that can improve gut health and boost the immune system.
Some people choose to only consume fermented dairy products, as they are easier on the body to digest. For example, Parmigiano Reggiano has lactobacillus and bifidobacteria bacteria, plus butyric acid, which are all great for the gut. However, it's important to note that the healthiness of cheese depends on several factors, such as the type of cheese, the production method, and the individual’s dietary needs and preferences. It’s recommended to consume cheese in moderation as part of a balanced and varied diet.
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Cheese is high in salt and fat
Cheese is a beloved food for its richness, creaminess, flavour, and satiating qualities. However, it is also high in salt and fat. Salt is added to cheese as a preservative and to prevent bacterial overgrowth. The salt content varies among different types of cheese, with halloumi, blue cheese, and feta containing more salt than seawater. These high-sodium cheeses can be enjoyed in moderation, but individuals on a low-sodium diet should limit their consumption.
Cheese is also a significant contributor to fat and saturated fat intake. Full-fat dairy products, including cheese, contain high amounts of saturated fat, which can increase LDL cholesterol levels. Therefore, it is generally recommended to consume cheese in limited quantities due to its potential negative health effects.
While cheese is high in salt and fat, it also provides beneficial nutrients such as protein, calcium, and bacterial cultures. Some cheeses, like Parmigiano Reggiano, contain lactobacillus and bifidobacteria bacteria, as well as butyric acid, which are beneficial for gut health. Additionally, raw milk cheese contains a diverse range of microorganisms that can positively impact gut bacteria.
The impact of cheese on the gut microbiome is still being studied, and individual experiences may vary. Some people find that fermented dairy products, including certain types of cheese, are easier to digest. Overall, while cheese is high in salt and fat, it also offers potential benefits to gut health when consumed in moderation as part of a balanced diet.
It is worth noting that the effects of cheese on the gut may depend on the specific type of cheese, the individual's microbiome, and other dietary factors. More research is needed to fully understand the complex interactions between cheese and the gut biome.
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Cheese may help modify gut bacteria
Cheese, often demonised for being high in salt, fat, and calories, may actually be good for your gut health. While more research is needed, some studies suggest that cheese may help modify gut bacteria.
Cheese is a fermented food that contains a rich source of bacterial cultures. These bacterial cultures are associated with cheese maturing and ripening, and studies suggest that they can impact the microbial diversity of the gut. Eating foods that contain probiotics, such as cheese, can help foster the growth of good bacteria inside your gut and restore the natural balance between helpful and harmful bacteria.
Some cheeses that are raw, unpasteurised, or traditionally aged tend to contain more diverse microbes. Blue cheeses like Roquefort or Stilton are prime examples. Aged dry cheeses like cheddars, Mrs Kirkham's Lancashire, or aged goudas, and some alpine-style cheeses like Comté or goat's cheeses are also good options. In soft cheeses of high quality, you can see the microbes growing and spreading at room temperature, such as in bries and epoisses.
Parmigiano Reggiano, for example, has lactobacillus and bifidobacteria bacteria, as well as butyric acid, which are all great for the gut. However, it is important to note that cheese should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
Cheese can be good for gut health, but it depends on the type of cheese and the individual's microbiome. Some cheeses, like Roquefort, contain beneficial anti-inflammatory properties in their signature moldy blue veins. Raw or unpasteurized cheeses, or traditionally aged cheeses, tend to contain more diverse microbes.
Raw or unpasteurized cheeses, or traditionally aged cheeses, tend to contain more diverse microbes. These include blue cheeses like Roquefort or Stilton, aged dry cheeses like cheddars, Mrs Kirkham's Lancashire, or aged gouda, and some alpine-style cheeses like Comte or goat's cheese.
Cheese contains bioactive compounds produced during fermentation, such as peptides, short-chain fatty acids, and lipids, which may influence the immune system and overall gut function. Eating foods that contain probiotics, such as cheese, can help restore the natural balance of good and bad bacteria in the gut.
