Bottom line: Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types contain probiotics. One can enjoy a modest amount of cheese as part of a healthful diet, but how it is eaten is key.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Is cheese a good source? A. Probiotics, good bacteria that can contribute to gut and overall health, can be found in some types of cheese as well as in dietary supplements, fermented foods, and yogurt. Typically, probiotics are in cheeses that have been aged but not heated afterward.
Researchers suggest that eating around 40 grams (or 1.41 ounces) of cheese every day could help to reduce the risk of heart disease and stroke. Share on Pinterest Researchers suggest that eating a small amount of cheese every day may benefit heart health.
“If your diet, in general, is very low in saturated fats and sodium, having two to three ounces of cheese a day may be safe,” says Supan. “If you're trying to eat healthy or have any heart concerns, I would try to stick to one ounce of high-quality cheese a day, or maybe even less than that a few times a week.”
The American Heart Association recommends eating no more than three portions of cheese per day, which each serving capped at 42 grams of cheese.
A short list of probiotic-rich cheeses includes aged, traditional cheddars, Gouda, and Alpine cheeses like Gruyère. For soft cheeses, try raw milk washed rinds like Rollright from King Stone Farm or Slyboro from Consider Bardwell Farm.
Dairy products that are full of calcium can help lower your risk of developing growths in your colon. Cheese, yogurt and milk are particularly good sources of dairy.
Probiotics found in Swiss cheeses - such as Emmental and Gruyère – could help reduce inflammation and subsequently boost immunity.
Halloumi, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as strong healthy bones and teeth. A portion (80g) supplies a significant contribution towards your daily calcium needs, something which is of important for all life-stages.
Cheese is a rich source of calcium and Vitamin B-12. Eating cheesy foods in the morning is a healthy choice. However, eating it at the night can lead to indigestion and weight gain.
Enjoy sparingly (two to three times a week): full-fat cheeses, hard cheeses, feta, halloumi, blue cheese. Eat moderate amounts (one portion a day): low-fat cheeses, cottage cheese, reduced fat ricotta, reduced fat mozarella.
Foods to Avoid When Constipated
Slattery cites cheese as a particular constipation culprit. “Really high-fat foods slow down digestion,” she says. “Fats are tricky to digest, and take a long time for the body to break down. Also, most high-fat foods are low in fiber and delay motility.”
Eating a high-fiber diet is good for overall intestinal and colon health. The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. Focus on incorporating a variety of whole grains, colorful fruits and vegetables, nuts, seeds and beans into your diet.
May support gut health
Greek yogurt that is labelled 'contains live cultures', provides beneficial bacteria known as probiotics, which when eaten regularly may support gut health. This is because regular inclusion of fermented foods, including yogurt, appears to increase the microbial diversity of the gut.
Gut Health
Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function.
Try: Chevre, feta, pecorino Romano
While goat and sheep's milk cheese contain more fat, the fat globules are small, which facilitates digestion. They also contain higher amounts of MCT (that stuff that helps digestion from before!).
Feta, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as for strong healthy bones and teeth. A portion of the cheese supplies a useful contribution towards your daily calcium needs, something which is important at all life stages.
Just because you enjoyed the cheese plate a little too much doesn't mean you need to punish yourself later with a grueling workout session or fast for days. Treat your body kindly, eat nourishing food, and drink lots of water, and you'll be back to feeling great (and choosing the salad over fries) in no time.
Cheese contains tryptophan, which is proven to improve your mood. Some studies have even shown that tryptophan can help to manage depression, stress, and anxiety – and that it could be as effective as light therapy.