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Photo:Design elements: Getty Images. EatingWell design.
Design elements: Getty Images. EatingWell design.
Inflammationis a hot topic. And whether you like it or not, your body will experience inflammation in some fashion at one point or another. But that’s not all bad. Plus, there are things we can do in our diet and lifestyle to help us combat harmful types of inflammation.
While you may have heard that some foods—like dairy foods, including cheese— contribute to inflammation, that’s not necessarily the case. In this piece, we tap nutrition experts to get the full scoop on cheese and inflammation, and learn what the current research has to say.
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What Is Inflammation?
The Top 7 Anti-Inflammatory Nutrients, According to Dietitians
Does Cheese Cause Inflammation?
So, does cheese really cause inflammation? The short answer: no one food, cheese included, is directly related to causing inflammation. The reason cheese is often associated with inflammation comes down to its nutrient profile and how it’s most commonly consumed.
New York-based registered dietitianNicole Rodriguez, RDN, shares, “While cheese in and of itself doesn’t cause inflammation, the saturated fat content of some cheeses may be of concern, as this particular type of fat is associated with inflammation. Cheese may not differ greatly in composition from other dairy products; however, the way it’s often paired and the quantity in which it is used (think pizza, tacos, grilled cheese, macaroni and cheese) may lend itself to be more inflammatory than other forms of dairy (like milk or yogurt).”
A 1-ounce serving of whole-milk Cheddar cheese contains 120 calories, 5 grams of saturated fat and 185 milligrams of sodium, whereas a 6-ounce container of whole-milk plain yogurt contains 100 calories, 3.5 grams of saturated fat and 80 milligrams of sodium.As you can see, if you’re combining cheese, say, with other foods containing saturated fat, like ground beef in a lasagna or pepperoni on a pizza, your meal will contain much more saturated fat than ayogurt paired with a fresh fruit.
This doesn’t mean you have to forgo the cheese for a yogurt if you prefer a slice of cheese, notes Rodriguez. Instead, she suggests choosing a low-fat or nonfat cheese if you’re concerned about your saturated fat intake, just as she’d recommend for other dairy foods. In this case, a serving (1-ounce equivalent) of reduced-fat Cheddar cheese contains 3.5 grams of saturated fat versus the 5 grams in the full-fat Cheddar.
The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of one’s daily caloric intake. They also recommend limiting sodium to less than 2,300 milligrams per day for adults to support a healthy lifestyle.However, they do not discourage people from consuming dairy foods. In fact, dairy foods—including cheese—are a great way to get calcium and protein in the diet; calcium has been listed as a nutrient of public health concern. Plus, a systematic review published in 2022 inNutrientsfound that moderate dairy consumption did not have a negative effect on cardiovascular health.Researchers noted the fat content of the foods did not appear to have an impact on inflammation, but rather the type of dairy product mattered, meaning the other nutrients in the dairy foods could also play a role in how inflammatory they may be.
For example, many soft and hard cheeses—like Swiss, provolone, Gouda, Parmesan and feta—can provideprobiotics. Research published in 2022 in the journalInflammation, Immunity, and Diseasehighlighted the anti-inflammatory role probiotics can have on the body, especially the gut. While other factors certainly play a role in inflammation, the probiotics contained in certain cheeses may help mitigate the effects of the saturated fat on inflammation.
Sport performance dietitian Natalie Rizzo, M.S., RDN, author ofPlanted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes, agrees, writing, “Dairy foods like yogurt and cheese are two great additions to a balanced diet, especially for vegetarians. While moderation is key, these dairy choices may provide probiotics, living microorganisms that help promote gut health and lower inflammation in the body. Including them in moderation, such as two or three servings of cheese per week or a yogurt a day, can fit in a healthy diet.”
What Happens to Your Body When You Eat Cheese Every Day
Tips for Including Cheese in an Anti-Inflammatory Diet
Powerful pairings are key for including cheese in an anti-inflammatory diet. Rodriguez and Rizzo suggest pairing low-fat cheese with other foods rich in antioxidants to help balance your meals and increase intake of other good-for-you foods. As a general rule of thumb, consider this simple formula as you balance your plate with cheese: Cheese + fiber-rich food + healthy fat.
Here are a few tips from the experts to get you started.
The Bottom Line
A healthy, balanced diet includes a variety of foods, in moderation. If cheese is a food that you enjoy, nutrition experts say you can include it as part of your diet. While genetics and your current health profile will play a role in how your body responds to the foods you eat, moderate consumption of cheese can be part of an eating pattern that helps lower inflammation in the body. Some may be lower in saturated fat and sodium than others, but all can be included in a balanced diet—and opt for a low-fat or nonfat cheese if you’re worried about it. Consider working with a registered dietitian for individualized advice on what cheeses work best for you and your particular health (and enjoyment) needs.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Yogurt, whole milk, plain.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar, reduced fat.U.S. Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: a systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: dairy foods as case studies.Adv Nutr. 2021;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Nieman, K. M., Anderson, B. D., & Cifelli, C. J.The effects of dairy product and dairy protein intake on inflammation: a systematic review of the literature.J Am Coll Nutr. 2020;40(6):571–582. https://doi.org/10.1080/07315724.2020.1800532Aghamohammad S, Sepehr A, Miri ST, Najafi S, Pourshafie MR, Rohani M.Anti-inflammatory and immunomodulatory effects of Lactobacillus spp. as a preservative and therapeutic agent for IBD control.Immun Inflamm Dis. 2022;10(6):e635. doi:10.1002/iid3.635
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Yogurt, whole milk, plain.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar, reduced fat.U.S. Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: a systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: dairy foods as case studies.Adv Nutr. 2021;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Nieman, K. M., Anderson, B. D., & Cifelli, C. J.The effects of dairy product and dairy protein intake on inflammation: a systematic review of the literature.J Am Coll Nutr. 2020;40(6):571–582. https://doi.org/10.1080/07315724.2020.1800532Aghamohammad S, Sepehr A, Miri ST, Najafi S, Pourshafie MR, Rohani M.Anti-inflammatory and immunomodulatory effects of Lactobacillus spp. as a preservative and therapeutic agent for IBD control.Immun Inflamm Dis. 2022;10(6):e635. doi:10.1002/iid3.635
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Yogurt, whole milk, plain.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar, reduced fat.U.S. Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: a systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: dairy foods as case studies.Adv Nutr. 2021;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108Nieman, K. M., Anderson, B. D., & Cifelli, C. J.The effects of dairy product and dairy protein intake on inflammation: a systematic review of the literature.J Am Coll Nutr. 2020;40(6):571–582. https://doi.org/10.1080/07315724.2020.1800532Aghamohammad S, Sepehr A, Miri ST, Najafi S, Pourshafie MR, Rohani M.Anti-inflammatory and immunomodulatory effects of Lactobacillus spp. as a preservative and therapeutic agent for IBD control.Immun Inflamm Dis. 2022;10(6):e635. doi:10.1002/iid3.635
Pahwa R, Goyal A, Jialal I.Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.
U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.
U.S. Department of Agriculture. FoodData Central.Yogurt, whole milk, plain.
U.S. Department of Agriculture. FoodData Central.Cheese, cheddar, reduced fat.
U.S. Department of Agriculture. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: a systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831
Hess JM, Stephensen CB, Kratz M, Bolling BW.Exploring the links between diet and inflammation: dairy foods as case studies.Adv Nutr. 2021;12(Suppl 1):1S-13S. doi:10.1093/advances/nmab108
Nieman, K. M., Anderson, B. D., & Cifelli, C. J.The effects of dairy product and dairy protein intake on inflammation: a systematic review of the literature.J Am Coll Nutr. 2020;40(6):571–582. https://doi.org/10.1080/07315724.2020.1800532
Aghamohammad S, Sepehr A, Miri ST, Najafi S, Pourshafie MR, Rohani M.Anti-inflammatory and immunomodulatory effects of Lactobacillus spp. as a preservative and therapeutic agent for IBD control.Immun Inflamm Dis. 2022;10(6):e635. doi:10.1002/iid3.635
