Randy Chandler
Feta cheese is a popular ingredient in many dishes, but is it good for gut health? Feta is a traditional Greek cheese made from sheep's and goat's milk. It has a distinct salty and tangy flavour and a soft, crumbly texture. In addition to its culinary uses, feta cheese offers several potential health benefits, including its positive impact on gut health. This is mainly due to the presence of probiotics and beneficial bacteria, which promote a healthy gut microbiome and support digestive health.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Good source of calcium, phosphorus, protein, vitamins A, K, B, folate, pantothenic acid, iron, magnesium, fatty acids, and probiotics |
| Health benefits | Supports bone health, boosts immunity, maintains gut health, prevents headaches, protects eyes, treats anemia, and lowers risk of diabetes |
| Risks | High in sodium, saturated fat, lactose, tyramine, and calories; may cause high blood pressure and is unsafe for pregnant women |
| Flavor | Salty and tangy |
| Texture | Soft, crumbly, and creamy |
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What You'll Learn
Feta contains gut-friendly bacteria
Feta cheese, a traditional Greek cheese, is mostly made from sheep and goat milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. Feta is a nutritious addition to a balanced diet and is packed with protein and fat, which are essential nutrients for helping you feel full and energised.
Research has shown that including fermented foods like feta cheese in our diet can positively impact gut health. Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria. These bacteria can help promote immune system and gut health by protecting the intestinal tract from disease-causing bacteria like E. coli and Salmonella. Additionally, they seem to increase the production of compounds that inhibit the inflammatory response, thus providing anti-inflammatory benefits.
Probiotics are beneficial bacteria that live in the digestive tract and protect against disease-causing bacteria. They can help maintain a healthy gut and avoid digestive problems common in high-stress lifestyles, especially in people exposed to antibiotics and other dangerous chemicals. Feta cheese contains specific strains of beneficial bacteria, which have been associated with various health benefits.
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It's rich in calcium, protein, phosphorus
Feta cheese is a good source of calcium, protein, and phosphorus, all of which have been proven to promote bone health. Calcium is a mineral that is essential for muscle and nerve function, as well as for strong, healthy bones and teeth. Feta cheese contains more calcium than many other types of cheese, such as mozzarella, ricotta, and cottage cheese, because it is traditionally made from sheep's and goat's milk, which have higher levels of calcium than cow's milk.
Protein is another essential macronutrient that is crucial for muscle, skin, and blood health. It is also necessary for the growth, development, and repair of cells and tissues. Feta cheese is a good source of protein, making it particularly beneficial for those looking to increase their protein intake without consuming excessive calories or fat.
Phosphorus is an essential mineral for bone health, and consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Feta cheese contains both of these nutrients, making it a valuable source of bone-friendly nutrients.
In addition to its rich content of calcium, protein, and phosphorus, feta cheese also contains beneficial microbes, including yeasts and bacteria, such as Lactobacillus plantarum, which are often referred to as "good" or "friendly" bacteria. These probiotics have been associated with various health benefits, particularly in supporting gut health and promoting a healthy gut microbiome. They can help protect the intestinal tract from disease-causing bacteria, improve immune function, and provide anti-inflammatory benefits.
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Feta is a fermented food
Feta is a good source of calcium, which is essential for maintaining strong bones and teeth. It also contains phosphorus, which is an essential bone mineral, and protein, which helps maintain bone density. The combination of calcium, phosphorus, and protein found in feta can contribute to bone density and may help prevent osteoporosis, especially in older adults.
Feta also contains beneficial microbes, including yeasts and bacteria, such as Lactobacillus plantarum, which may help support gut health. These probiotics are live microorganisms that confer health benefits to the host when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria, as they help maintain a balanced gut microbiome and can aid in digestive health.
In addition to its gut health benefits, feta also has potential immunity-boosting properties. The probiotics in feta can help protect against disease-causing bacteria such as E. coli and Salmonella. Feta also contains histidine and vitamin B6, which help boost immunity and maintain good eye, hair, skin, and liver health.
However, it is important to note that feta has a high sodium content, which can contribute to high blood pressure. It also contains saturated fats, which should be limited in the diet. As a result, feta should be consumed in moderation as part of a balanced diet.
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It has anti-inflammatory properties
Feta cheese is a traditional Greek cheese made from sheep's and goat's milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. Feta is not only delicious but also offers several health benefits, including potential anti-inflammatory properties.
Feta cheese is a rich source of beneficial microbes, including yeasts and bacteria, such as Lactobacillus plantarum. These microbes are known as probiotics, which are live microorganisms that confer health benefits to the host when consumed in adequate amounts. Probiotics are often referred to as "good" or "friendly" bacteria as they support gut health and promote a healthy gut microbiome.
The probiotics in feta cheese have been shown to increase the production of compounds that inhibit the inflammatory response, thereby providing anti-inflammatory benefits. Additionally, these beneficial bacteria can help protect the intestinal tract from disease-causing bacteria such as E. coli and Salmonella.
The probiotic yeasts in feta cheese have also been found to tolerate low pH levels, which increases their chances of surviving the harsh environment of the stomach and reaching the part of the gut where they can be most effective. This ability to withstand extreme conditions in the gut further contributes to the anti-inflammatory properties of feta cheese.
However, it is important to consume feta cheese in moderation as part of a balanced diet. While it offers potential anti-inflammatory benefits, feta cheese is also high in sodium and saturated fat, which should be limited in one's diet.
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Feta is lower in fat and calories than other cheeses (but is high in sodium)
Feta cheese is a delicious and nutritious ingredient, packed with protein and fat, which help to keep us full and energised. It is also a good source of calcium, phosphorus, and B vitamins.
Feta is a lower-calorie option when compared to other cheeses. One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, whereas the same amount of feta contains only 74 calories and 6 grams of fat. This makes feta an excellent choice for those looking to increase their protein intake without consuming excessive calories or fat.
However, it is important to note that feta is high in sodium, with about 312 mg of salt per ounce. Excessive sodium in the diet has been linked to high blood pressure and ongoing health issues like kidney disease, stroke, and heart disease. Therefore, moderation is key when consuming feta cheese.
Feta is also a good source of beneficial microbes, including yeasts and bacteria, which support gut health. These include Lactobacillus plantarum, a probiotic that accounts for about 48% of the bacteria in feta cheese. Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria, as they help maintain a balanced gut microbiome and support digestive health.
In addition to its gut health benefits, feta's probiotic content may also aid in boosting immunity. The presence of beneficial bacteria can help protect against disease-causing bacteria such as E. coli and Salmonella. Furthermore, feta's probiotic yeasts can tolerate low pH levels, increasing their chances of surviving the harsh environment of the stomach and reaching the part of the gut where they are most beneficial.
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Frequently asked questions
Yes, feta cheese contains beneficial microbes including yeasts and bacteria, such as Lactobacillus plantarum, which support gut health.
Feta cheese is rich in essential nutrients, particularly calcium and protein, making it a valuable addition to a balanced diet. It is also a good source of B vitamins, phosphorus, fatty acids, and vitamins A and K.
Feta cheese is high in sodium and saturated fat, so it should be consumed in moderation. It is also unpasteurized, so pregnant women should avoid it.
As a general rule, feta cheese should be consumed in moderation as part of a balanced diet. One ounce (28 grams) of feta cheese contains 74 calories and 6 grams of fat.
Feta cheese is a versatile ingredient that can be used in a variety of recipes, ranging from appetizers and salads to pizzas and desserts. It pairs well with sweet vegetables such as beets, tomatoes, and fennel.
