Cheese is often seen as a comfort food, but when chosen wisely, it can also be a healthy part of your diet. Clean cheeses are made with simple ingredients and contain few preservatives or artificial flavours. They give your body casein protein, calcium, and fats, which are important for strong bones, muscles, and overall energy.
Gastroenterologist and digital creator Dr Pal Manickam recently took to social media to highlight the best gut-friendly cheeses to add to one’s diet, naming feta, mozzarella, and cheddar among his top picks. “Avoid processed cheese and always ensure portion control. Go for blocks, wedges or wheels instead of sliced or pre-shredded to avoid hidden additives,” he stated in the Instagram reel.
Is it true?
Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, concurred with Dr Manickam, sharing some cheese options that help support our gut health:
Mozzarella: Soft, creamy, and packed with calcium. It is also lower in sodium compared to many other cheeses. Fresh mozzarella tastes great in sourdough sandwiches, millet pasta dishes, or on top of whole-grain pizzas with vegetables.
Feta cheese: Tangy and made mostly from sheep or goat milk. It contains probiotics that support digestion and gut health. You can crumble it over salads, add it to wraps, or sprinkle it on roasted vegetables for extra flavour.
Cheddar: Easier to digest for people who are sensitive to cow’s milk. It has healthy fats that support heart health. It works well as a spread on whole-grain toast, in omelettes, or paired with fruits and nuts.
To add to that, Raj mentioned a few more options:
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Cottage cheese: Light with no added preservatives, high in protein, and low in fat. This can be easily prepared at home with the type of milk you choose. It supports muscle repair and keeps you feeling full longer, which is useful for weight management. You can eat it as a snack with fruit, mix it into smoothies, or use it in salads.
Parmesan: Hard, aged cheese that is rich in calcium and protein. Due to its strong flavour, you only need a little to add taste to your food. Grate it over soups, salads, pasta, or even roasted vegetables.
Cheese can be consumed daily in moderation (Source: Freepik)
Health benefits
Shubha Ramesh L, chief dietician and nutritionist at DHEE Superspecialty Hospital, told indianexpress.com that goat’s cheese and sheep cheese are excellent protein sources, comparable to other animal-derived proteins like those from cow’s milk or meat. These cheeses typically offer a complete protein profile, which includes all essential amino acids necessary for bodily functions.”
While cheese can be consumed daily in moderation, it also has drawbacks. “Cheese, in any form, can be high in calories and saturated fats, which might contribute to weight gain and increased heart disease risk if consumed in large amounts,” she said.
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Shubha also added that cheese is typically high in sodium, which can raise blood pressure and contribute to other cardiovascular issues if consumed excessively. “Despite being low in lactose, daily consumption of goat and sheep cheese might still pose issues for those sensitive to dairy or prone to dairy-related acne or other inflammatory responses,” she cautioned.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.