While most cheeses can be inflammatory due to saturated fats, some, like aged hard cheeses (Parmesan), goat cheese (A2 casein), and Swiss (P. freudenreichii), offer potential anti-inflammatory benefits through probiotics, prebiotics, or easier digestion, but moderation is key within an overall anti-inflammatory diet.
Goat cheese, or chevre contains only A2 casein, while cow's milk has both A2 and A1 beta casein proteins. The A2 casein protein prevents gut inflammation, which in turn can prevent the formation of systemic inflammation.
While much work remains to be done, the emerging body of evidence discussed in this review paper indicates that eating dairy foods like milk, cheese, and yogurt does not increase markers of inflammation.
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
What are the least processed cheeses?
Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
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.
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.
Cottage cheese
A soft white cheese made from the loose curds of cow's milk, cottage cheese has a unique protein-to-calorie ratio. It's this high protein combined with low calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be as satiating as eating an egg.
A "100% real cheese" is any natural cheese with minimal ingredients like milk, salt, and enzymes, such as Cheddar, Swiss, Feta, or fresh options like Ricotta, while products like processed "American cheese" (e.g., Kraft Singles) are technically "cheese products" containing emulsifiers and additives, not 100% pure cheese, so always check the label for a simple ingredient list.
In particular, experts recommend avoiding these inflammatory foods: Red meat, such as steak and hamburgers. Processed meat, such as bologna, bacon, sausage and lunchmeat.
All dairy foods including milk, cheese, and yogurt, as well as dairy proteins, like whey and casein, were found in several systematic reviews to be anti-inflammatory or to have a neutral effect on inflammation. Learn more about dairy's role in fighting inflammation here.
“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.
There isn't one single "strongest" anti-inflammatory food, but rather a group of nutrient-rich foods packed with antioxidants, omega-3s, and polyphenols, like fatty fish, leafy greens (spinach, kale), colorful berries (blueberries, cherries), nuts (walnuts, almonds), olive oil, and spices (turmeric, ginger), that work together in an overall anti-inflammatory diet, similar to the Mediterranean diet, to reduce chronic inflammation.
Dairy
While there's no single "strongest," Omega-3 fatty acids (from fatty fish) and curcumin (from turmeric) are consistently cited as highly potent natural anti-inflammatories, alongside powerful antioxidants from fruits and vegetables like blueberries, plus herbs like ginger and garlic, all working to reduce inflammation pathways. A comprehensive anti-inflammatory diet emphasizes these foods, though Omega-3s and curcumin often stand out for their significant impact.
Cottage Cheese Takes the Win
As it turns out, all five dietitians agreed: Cottage cheese is the healthiest option. Cottage cheese stands out from other cheeses because of how it's made: Instead of being pressed into a solid block, it's formed from large, loose milk curds, which allows some liquid (whey) to remain.
Choose Aged Varieties: Generally, the longer a cheese is aged, the higher its probiotic content. Look for aged cheddar, gouda, or other varieties that have undergone an extended aging process.
Casu martzu (Sardinian: [ˈkazu ˈmaɾtsu]; lit. 'rotten cheese') is a Sardinian sheep milk cheese that contains live fly maggots.
Let this list help guide your cheese choices for heart health.
Yes, bocconcini is generally considered a healthy cheese option because it's a good source of protein and calcium, lower in calories and fat than many other cheeses, and easy to digest for some due to low lactose, making it great for salads and portion control, though moderation is key as with any cheese.
The answer is yes, with balance. Halloumi offers protein, calcium, and a deliciously unique flavour, making it a great addition to your meals. However, due to its high salt and fat content, it's best enjoyed in moderation and paired with plenty of fresh, colourful vegetables.
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.
Compared to most other cheeses, feta is a healthy choice. In a balanced diet, feta cheese is good for you because it contains fewer calories per serving than nearly all other varieties, apart from cottage cheese. It's also rich in calcium, which supports bone strength and muscle function.