There isn't one single "most" probiotic cheese, but aged cheddar, Gouda, Swiss, and cottage cheese (with live cultures) are excellent choices, as probiotics thrive in aged cheeses not heated afterward, with specific strains like Lactobacillus and Bifidobacterium beneficial for gut health. Look for labels mentioning "live and active cultures" for guaranteed probiotic content.
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.
This Is the Best Type of Cheese for Gut Health, GI Docs Reveal. "Aged cheddar, a favorite for its sharp flavor, can be a surprising and delicious addition to a gut-friendly diet," states Dr. Rosario Ligresti, MD, the chief of gastroenterology at Hackensack University Medical Center.
Top 10 healthy cheeses
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.
Dairy
Inflammatory Foods
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.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
Other Low Lactose Gardner's Options
Spotlight the Super Six:
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
If you are chronically constipated, overeating fried food, processed meats, commercially baked goods and other high-fat items may be responsible. Cheese as a particular constipation culprit. Fats are tricky to digest, and take a long time for the body to break down.
Oregano. Oregano oil is one of the most common substances used to treat SIBO. One study found it to be even more effective than pharmaceutical antibiotics for killing off wayward microbes in the small intestine (Source: NCBI).
“Because low-fat versions contain more moisture, they often provide a more favourable environment for the probiotics in cottage cheese to survive.” One surprising source of beneficial bacteria is Philadelphia cream cheese.
One study showed that survival of all the bacteria in the product was best when given with a meal or 30 minutes before a meal (cooked oatmeal with milk). Probiotics given 30 minutes after the meal did not survive in high numbers.
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.
But here's the spooky thing: Kraft Singles isn't actually cheese. Legally, it can't be called or classified that because it contains less than 51% cheese. Instead, Kraft Singles is a processed amalgamation of pasteurized milk by-products. Maybe this doesn't come as a surprised.
Let this list help guide your cheese choices for heart health.
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.
Neither Brie nor Camembert is inherently "healthy" due to high fat and calorie content, but they offer different nutrients; Brie has more B vitamins and monounsaturated fat, while Camembert has more Vitamin A, potassium, calcium, and slightly less saturated fat, making them similar choices for occasional indulgence, with moderation key for both.
10 foods that fight inflammation
Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function).
Foods that can be inflammatory - Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.