From the Guidelines
Cheese consumption should be limited to moderation, with a recommended intake of three small servings of 50g per week, as it can have varying effects on inflammation in the body, depending on the type of cheese and individual factors. Generally, high-fat dairy products like certain cheeses may promote inflammation in some people, particularly those with existing inflammatory conditions or dairy sensitivities [ 1 ]. Aged and fermented cheeses such as cheddar, parmesan, and blue cheese contain higher levels of histamines and tyramine, which can trigger inflammatory responses in sensitive individuals. However, some cheeses, especially those from grass-fed animals or with probiotic properties like certain soft cheeses, may actually have anti-inflammatory effects due to their beneficial fatty acid profiles and probiotic content [ 1 ].
Some key points to consider when it comes to cheese consumption and inflammation include:
- The saturated fat content in cheese can be problematic for inflammation when consumed in excess, as saturated fats can activate inflammatory pathways in the body [ 1 ]
- A Mediterranean-style diet, which often includes moderate amounts of cheese, has been shown to lower the risk of developing rheumatoid arthritis, a condition characterized by joint pain and inflammation [ 1 ]
- Certain foods, including some types of cheese, have anti-inflammatory properties that may help treat the symptoms and signs of arthritis [ 1 ]
- Moderation is key when it comes to cheese consumption, with a recommended intake of small portions (about 1-2 ounces daily) and choosing lower-fat options or those with potential anti-inflammatory properties like ricotta, cottage cheese, or goat cheese [ 1 ]
Overall, while cheese consumption can have varying effects on inflammation in the body, moderation and mindful cheese selection are crucial to minimizing potential negative effects and maximizing potential benefits [ 1 ].
From the Research
Cheese Consumption and Inflammation
- Cheese is a part of the Mediterranean diet, which has been shown to have anti-inflammatory effects 2, 3
- The Mediterranean diet is characterized by moderate consumption of cheese, among other foods, and has been associated with lower morbidity and mortality from chronic diseases 2, 3
- However, the evidence on the specific effects of cheese consumption on inflammation is limited, and more research is needed to fully understand its impact 4
Inflammatory Effects of Dietary Patterns
- Diets high in refined starches, sugar, and saturated and trans-fatty acids may cause an activation of the innate immune system, leading to inflammation 2, 5
- Anti-inflammatory diets, such as the Mediterranean diet, have been shown to reduce inflammation and improve health outcomes 5, 3
- The balance of macronutrients and omega-6 and omega-3 fatty acids in the diet can alter the expression of inflammatory genes 5
Cheese in the Context of Anti-Inflammatory Diets
- Cheese is not a primary component of anti-inflammatory diets, but it can be part of a balanced diet that includes anti-inflammatory foods 2, 3
- The Mediterranean diet, which includes moderate cheese consumption, has been shown to have anti-inflammatory effects and reduce the risk of chronic diseases 2, 3, 6
- More research is needed to fully understand the effects of cheese consumption on inflammation and to determine the optimal amount of cheese to include in an anti-inflammatory diet 4