Does Cheese Cause Inflammation? Here’s What Dietitians Say

Inflammation is 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 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. 

What Is Inflammation? 

There are two forms of inflammation, acute and chronic. Acute inflammation is actually a good thing! This occurs when your body is experiencing a temporary infection or injury, such as when you sprain an ankle, stub a toe or have an infection. Your body responds by sending blood flow and inflaming the area to help heal your injury and make you well again. Acute inflammation will go away once your infection, injury or virus is healed. 

The other type of inflammation, known as chronic inflammation, sticks around long term. And it doesn’t just happen overnight. Chronic inflammation can be influenced by a variety of factors including genetics as well as lifestyle choices like diet, stress management, sleep quality and physical activity levels. Unlike acute inflammation that you can typically feel right away, chronic inflammation may be silent at the start. However, the regular stress placed on the body from chronic inflammation can weaken your immune system over time, leading to the development of conditions such as diabetes, cardiovascular disease, high blood pressure, dementia and Alzeheimer’s disease and other complications.

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 dietitian, Nicole 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 assocaited 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 known to content saturated fat, like ground beef in a lasagna or pepperoni on a pizza, your meal will contain much more saturated fat than a yogurt 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 (DGAs) 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, of which the former has been listed as a nutrient of public health concern. Plus, a recent systematic review published in 2022 in Nutrients found 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 consumed, 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 provide probiotics. Research published in the 2022 journal of Inflammation, Immunity, and Disease highlighted the anti-inflammatory role probiotics can have on the body, especially the gut. While other factors certainly play a role on 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 of Planted 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.” 

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. 

• Cottage cheese pairs great with antioxidant-rich berries and heart-healthy walnuts for a grab-and-go breakfast option. 
• Snack on a string cheese partnered with grapes and fiber-rich popcorn for an afternoon pick-me-up.
• Consider a tablespoon or two of farmer’s cheese to an omelet with spinach and serve with some fresh fruit. 
• Prepare a high-fiber pasta with tomato sauce and a dollop of low-fat ricotta cheese. 
• Make a quesadilla with low-fat cheddar cheese and power up the protein and fiber with black beans, salsa and guacamole. 

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.