Feta cheese is generally considered to have anti-inflammatory properties due to beneficial probiotics (like Lactobacillus plantarum) that support gut health and immune function, plus fatty acids like Conjugated Linoleic Acid (CLA) and histidine, which can contribute to immune response; however, its high sodium and saturated fat content means moderation is key, and some individuals might be sensitive to dairy. It's often included in anti-inflammatory diets like the Mediterranean diet, but listening to your body is important.
Soft, unpasteurized cheeses like feta, Brie, Camembert, blue-veined cheeses, and goat — as well as ready-to-eat meats like hot dogs and deli meats — may contain Listeria, bacteria that cause mild flu-like symptoms in most adults but can be very dangerous for unborn babies.
Dietitians recommend opting for feta, gouda, goat, fresh mozzarella or any grass-fed cheese. Pair these cheeses with lifestyle habits, like exercise and sleep, to help lower inflammation.
When it comes to cheese, feta is a healthy choice. Not only is it packed with protein and fat – both essential nutrients for helping you to feel full and energised – it's also good for your gut. Probiotic yeasts in feta may lower the PH in your stomach, which is key for a healthy gut.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
The five cardinal signs of inflammation, first described by the ancients and later expanded, are redness (rubor), heat (calor), swelling (tumor), pain (dolor), and loss of function (functio laesa), resulting from the body's protective response to injury or infection, characterized by increased blood flow, fluid buildup, and chemical signals affecting nerve endings.
Feta cheese, which is made from sheeps' milk, contains a protein called histidine. When histidine is combined with vitamin B6, it undergoes a molecular process to become histamine, a compound that provides anti-inflammatory benefits.
Moreover, with many Greek dishes being vegetarian and over 180 fasting days in the Greek Orthodox calendar, where the consumption of meat is prohibited, feta cheese also takes the place of meat in many vegetable-based dishes.
Feta also has potential health benefits; it supports bone health with calcium and phosphorus, and its probiotics may aid gut health. However, its high sodium can raise blood pressure, and its saturated fats should be limited. Enjoy feta in a range of recipes, from salads to pizzas.
To quickly reduce inflammation, use the RICE method (Rest, Ice, Compression, Elevation) for acute injuries, combine with anti-inflammatory foods like fatty fish, leafy greens, and berries, get enough sleep (7+ hours), manage stress, and incorporate gentle exercise like brisk walking. Reducing processed foods, sugar, and unhealthy fats while increasing omega-3s, antioxidants, and fiber provides a powerful, faster response for chronic issues.
In particular, experts recommend avoiding these inflammatory foods:
While dairy milk can contribute to gut issues, inflammation, and other health concerns, there are plenty of. Coconut milk and hemp milk stand out for supporting a healthy inflammatory response and being nutrient-rich, while almond and hazelnut milk provide delicious, low-carb options.
Yes, feta cheese can be a nutritious choice when eaten in moderation. It is lower in fat and calories compared to many other cheeses and contains protein, calcium, and probiotics.
The unhealthiest cheeses are generally highly processed varieties like American cheese singles or cheese spreads (due to high sodium, additives, and lower nutrients) and very rich, creamy soft cheeses like Brie, Camembert, or triple-crèmes, which are packed with saturated fat and calories, making them best as infrequent treats, says sources 1, 5, 6. Harder cheeses like Stilton and Roquefort can also be high in saturated fat and sodium, respectively, notes sources 4, 8.
The minimal carbohydrates in feta ensure that it won't significantly impact blood sugar levels, providing a safe option for diabetics. Feta cheese is also a good source of calcium and phosphorus, essential for maintaining bone health.
Feta cheese is a popular choice for those looking to manage their cholesterol levels. It's lower in fat compared to many other cheeses and provides beneficial nutrients like calcium and protein.
"Feta vs. Greek feta" highlights a key distinction: Greek feta is the authentic, PDO-protected cheese made in Greece from sheep's milk (or sheep/goat mix) with a distinct salty, tangy flavor and crumbly texture, while "feta" (or "fetta") sold elsewhere often uses cow's milk, resulting in milder, creamier, or different textures and flavors, but lacks the specific character of traditional Greek feta. The main difference lies in ingredients (milk type) and origin, with Greek versions being the original, regulated product.
Some people who produce a small amount of lactase are still able to digest milk products. If levels of lactase are too low, you'll become lactose intolerant and experience symptoms after you eat or drink dairy products. Many people who are lactose intolerant can manage it without giving up all foods with dairy.
Oats are not the enemy!
In fact, they're packed with anti-inflammatory compounds that can actually help reduce inflammation in the body.
The milk proteins, casein and whey, found in milk and dairy products can also cause an inflammatory response and acne. That means eating yogurt or cheese or drinking milk could cause some people to experience more breakouts.
Adding fiber-rich options like leafy greens, broccoli, and whole grains can help improve gut function and support a healthy microbiome. Fermented foods, including yogurt, kefir, and kimchi, introduce beneficial probiotics that aid in reducing gut inflammation and improving digestion.
Signs of inflammation can include:
Foods that cause inflammation
Vitamins That Fight Inflammation