The truth about cheese and gut health — which ones support your microbiome best?
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Which cheeses are actually good for your gut?
What if you're lactose intolerant?
How can you eat cheese to actually support your microbiome?
Are some cheeses just not worth it?
How does cheese stack up against other gut-friendly foods?
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For a long time, cheese has been seen as a bad food that causes everything from heart disease to bloating. But it looks like science might be giving cheese another chance. Experts say that some cheeses can actually be good for your gut health What's the secret? It's all about picking the right kind.Fermented, unpasteurized, and aged cheeses are apparently good for your microbiome. But processed kinds don't have much microbial value. Good cheese can help make a gut-friendly diet when eaten with foods high in fiber.Due primarily to its saturated fat content, cheese has been unfairly maligned for decades. However, Professor Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of date.According to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed foods.According to extensive epidemiology studies, moderate cheese consumption actually lowers the risk of heart disease and doesn't raise cholesterol as we once thought, as per a report by The Independent.Not only is cheese safe, it may even be beneficial. Probiotics, or live beneficial bacteria, are present in many types and are crucial for gut health. When the proper type of cheese is consumed as part of a varied, whole-food-rich diet, we should reconsider it as a gut-friendly food.Cheeses that are raw, unpasteurized, traditionally aged, or made with live cultures are generally the best for gut health. They have a high microbial diversity and are frequently produced with little processing, as per a report by The Independent.More varied microbes are typically found in artisan cheeses, particularly those that are raw, unpasteurized, or traditionally aged. More variety can be found in blue cheeses with blue molds injected, like Roquefort or Stilton.More varied microbes can also be found in aged dry cheeses like Mrs. Kirkham's Lancashire, aged goudas, cheddars, and some alpine-style cheeses like goat's cheese or Comté. At room temperature, high-quality soft cheeses can almost see the microorganisms proliferating.Due to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut health.Nevertheless, a lot of cheeses, particularly aged ones, are naturally low in lactose, and as they age, bacteria break down a large portion of the lactose. For people who have trouble with dairy, hard cheeses like aged gouda, parmesan, comté, and cheddar usually only contain trace amounts. Cheeses made from goat's and sheep's milk have slightly different fat and protein structures, which makes them easier to digest.Cheese should be consumed with plant-based, high-fiber foods that support the introduced microbes if you want to maintain gut health. For instance, adding aged gruyère to wholegrain sourdough with sauerkraut, layering goat's cheese on top of lentil or beetroot salads, or pairing mature cheddar with apple or pear slices can all support the microbiome. Because you are combining postbiotic-rich cheese or live cultures with the prebiotic fiber that supports your gut flora, the aim is synergy.As processed cheese has been stabilized and refined, it has less microbial value than it may appear. Pre-sliced sandwich fillers, processed cheese spreads, cheap pizza cheeses, and shredded store-bought blends do contain some good bacteria.It is worthwhile to put quality ahead of convenience if gut health is your main concern. With 0.8–1 kg consumed annually per person, processed cheese consumption is declining in the UK.Bioactive substances like peptides, short-chain fatty acids, and lipids that are created during fermentation are found in cheese and may have an impact on gut health and the immune system. The impact of cheese on gut health varies depending on its type, quantity, and quality.Powerhouse fermented foods like kefir, kimchi, kombucha, and sauerkraut are teeming with a wider range of live microbes, and their impact on gut microbial diversity is likely greater than that of average budget cheeses.Cheese is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and quality.Yes, particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut microbes.Not exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
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