Andy Montoya
Fermented foods are known to have several health benefits, and cheese is no exception. Probiotics, the good bacteria in fermented foods, can contribute to gut and overall health. While not all cheese varieties contain probiotics, many types of soft and hard cheese do, including Swiss, provolone, gouda, cheddar, mozzarella, edam, gruyère, cottage cheese, parmesan, and feta. To ensure that your cheese contains probiotics, look for unpasteurized, raw, and unheated varieties that have been aged for at least six months. Making your own cheese at home with live, active cultures is another way to guarantee a good source of probiotics.
| Characteristics | Values |
|---|---|
| Probiotic-rich cheeses | Mozzarella, Gouda, Feta, Swiss, Edam, Caciocavallo, Emmental, Gruyere, Cottage cheese, Parmesan, Provolone, Cheddar, and Blue cheeses like Stilton |
| How to consume | Enjoy in moderation, as cheese is high in calories, saturated fat, and sodium |
| How to choose | Check labels for "live cultures" or "aged for a minimum of six months"; opt for raw, unpasteurized varieties |
| Benefits | Improved gut health, reduced bloating, constipation relief, immune-boosting, potential mental health benefits, and more |
| Other sources | Yogurt, kefir, kombucha, miso, tempeh, kimchi, sauerkraut, fermented soybeans, and vegetables |
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What You'll Learn
Soft cheeses like Mozzarella, Gouda, and Feta
Mozzarella is a soft cheese with a gooey texture and mild flavour. It is often used in Italian cuisine, such as on pizzas and in salads. Mozzarella is a good source of probiotics, which can be beneficial for digestive health and overall gut health.
Gouda is a semi-hard cheese with a strong yet slightly nutty flavour. It is a popular choice for cheese boards and pairs well with fruits and wines. Gouda is also a rich source of probiotics, which can aid in improving gut health and boosting the immune system.
Feta is a traditional Greek cheese made from a combination of goat and sheep milk. It has a distinctive tangy and salty taste with a crumbly texture. Feta is often used in salads, appetizers, and Mediterranean dishes. As a probiotic cheese, Feta contributes to gut health and provides essential nutrients like calcium, phosphorus, and Vitamin B.
To ensure you are consuming probiotics in these cheeses, it is recommended to purchase raw and unpasteurized varieties. Aged cheeses that have not been heated afterwards are more likely to contain probiotics. Always check the labels to verify if the cheese has been aged for a sufficient period, typically at least six months.
Incorporating these probiotic-rich soft cheeses into your diet can be a delicious way to promote digestive health and overall well-being. However, it is important to consume them in moderation due to their high-calorie content and saturated fat levels.
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Hard cheeses like Provolone and Cheddar
Provolone is a Southern Italian cheese with a sharp flavour featuring nutty and peppery notes. It can be used in various dishes, including pizza or sandwiches. Raw cheddar contains more of the health benefits this cheese offers, including high amounts of calcium, protein, and healthy fats. It also has more probiotics. The mild yet sharp flavours make great additions to various meals.
When purchasing cheese, look for the words "raw", "probiotic", or "made from raw milk" on the label. It is important to note that not all cheese varieties contain probiotics. For example, some brands of cheddar and cottage cheeses do not contain healthy bacteria. Reviewing the labels before buying is crucial to ensure the cheese is fermented and contains live cultures. While not every type may include probiotics, many kinds of cheese are rich in calcium and essential vitamins.
To receive the benefits of probiotics, it is recommended to eat small amounts of probiotic foods regularly rather than large amounts infrequently. This allows your palate and gut to adjust to the new foods. Probiotics are potentially powerful, but they are just one part of a larger picture of overall diet and health.
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Fermented foods with live probiotics
Fermented foods and probiotics are not the same, and they differ in many ways. Fermented foods are produced by controlled microbial growth and include items like yoghurt, kefir, sauerkraut, and miso. Fermentation is one of the oldest food preservation methods and is a food processing technique to reduce or eliminate toxic compounds. Fermented foods usually contain lactic acid bacteria (LAB) grown during fermentation, which inhibits spoilage organisms and pathogenic bacteria.
Probiotics are found in fermented foods, but not all fermented foods contain live cultures, and even if they do, they may not meet the definition of a probiotic. Probiotics are specific and unique, with a very particular purpose and strain, helping to manage certain conditions. For example, some may help reduce antibiotic-associated diarrhoea, manage IBS symptoms, and help us digest fibre and other nutrients.
Some of the best sources of probiotics include yoghurt, kefir, sauerkraut, miso, and tempeh. Yoghurt is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. Kefir is a fermented milk drink and a better source of probiotics than yoghurt, and it is often suitable for people with lactose intolerance. Sauerkraut is finely shredded cabbage fermented by lactic acid bacteria, and it is rich in fibre and vitamins C and K. It is also high in sodium and contains iron and potassium, as well as antioxidants.
Cheese is another food that often contains probiotics, but not all varieties do. To receive the benefits, it is best to buy raw and unpasteurized cheeses that have been aged for at least six months. Some of the cheeses that contain probiotics include Swiss, provolone, mozzarella, gouda, edam, gruyère, feta, and cheddar.
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Raw and unpasteurized cheeses
Raw-milk cheeses can come in any shape and texture, from firm to oozy, crumbly to creamy, and are usually made by small-scale artisanal producers. They can be made from the milk of a single herd of cows, sheep, or goats.
Raw cheeses are often harder to find and are more expensive than their pasteurized counterparts. They also have a shorter shelf life and must be aged for at least 60 days to comply with food safety standards. This is because, after 60 days, the acids and salts in raw-milk cheese naturally prevent harmful bacteria such as listeria, salmonella, and E. coli from growing.
Some examples of raw-milk cheeses include:
- Roquefort
- Comte
- Pitchfork Cheddar
- Parmigiano Reggiano
- Silver Mountain
- Grafton Clothbound Cheddar
- Gruyere
- Manchego
- Blue de Auvergne
- Fourme d'ambert
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Yogurt and other fermented dairy products
Fermented foods are known as functional foods, which provide benefits beyond basic nutrition. Fermented dairy products like yogurt, sour cream, and cheese are rich in probiotics, which are good bacteria that can contribute to gut and overall health. Consuming fermented foods with live cultures can add "good" bacteria to your gut microbiome.
Yogurt is one of the best sources of probiotics, which are mainly lactic acid bacteria and bifidobacteria. The process of fermentation breaks down nutrients in food, making them easier to digest. Yogurt aids in lactose digestion, making it a good choice for lactose-intolerant individuals. The bacteria turn some of the lactose into lactic acid, giving yogurt its sour taste. Fermented milk products such as kefir and Greek yogurt contain high amounts of probiotics.
Other fermented dairy products, such as cheese, can also be a source of probiotics. However, not all cheese varieties contain probiotics, so it's important to check the labels. Probiotics are typically found in cheeses that have been aged but not heated afterward, including soft cheeses like mozzarella, feta, gouda, cottage cheese, and hard cheeses like cheddar and provolone. To receive the optimal probiotic benefits, look for unpasteurized, raw cheeses that have been aged for at least six months.
In addition to their probiotic content, fermented dairy products contain compounds with potential anti-inflammatory, antioxidant, and anti-hypertensive properties, which are important for preventing certain chronic diseases. Research has shown that these products may also aid in weight loss and reducing the risk of Type 2 diabetes and certain cancers.
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Frequently asked questions
Not all cheese contains probiotics. Some of the most common cheeses that contain probiotics include feta, Swiss, mozzarella, gouda, edam, caciocavallo, emmental, Gruyere, cottage cheese, parmesan, and provolone.
To receive the benefits of probiotics, it is recommended to buy raw and unpasteurized cheese that has been made from raw, unpasteurized cow or goat's milk. Check the label to ensure that it has been aged for at least six months and that it contains "live cultures" or "active cultures".
Probiotics are good bacteria that can contribute to gut health and overall health. Consuming probiotics can help foster the growth of good bacteria in the gut, which may be linked to improving conditions such as allergies, mood disorders, and arthritis. Probiotics have also been found to have immune-boosting benefits and positive effects on mental health.
