Apart from curd, cottage cheese is the next best gut-friendly snack

In addition to increasing your protein intake for the day, cheese also provides other nutrients like calcium, B vitamins and phosphorus, which support bone, cell and metabolic health. US Department of Agriculture (USDA). but there is cheese Good for gut health? Here’s what our experts had to say. (Hint: It’s good news.)

there is cheese In fact Good for gut health?

When asked whether or not cheese is beneficial for gut health, a gastroenterologist and two registered dietitians all agreed that the trendy cheese is a smart choice, depending on the variety.

“Cottage cheese may be good for gut health because it is generally considered a fermented dairy product, similar to yogurt,” says Wendy LeBret, MDGastroenterologist and teacher. However, not all cheese is created equal when it comes to gut health benefits. This is because some brands are not cultured or fermented. “Cottage cheese that is cultured (FYI, look for labels that say ‘contains live and active cultures’) is a great choice for supporting gut health because it contains live bacteria,” says Russell-Murray. Contain, which are also called probiotics.

Probiotics are a cornerstone of a gut-healthy diet because they help increase the population Beneficial bacteria in the gut microbiome– A colony of more than a trillion microorganisms living extensively in the colon. This bacterial community supports overall gut health by increasing digestive regularity and reducing symptoms of gas, bloating, diarrhea and constipation. However, research has also found that it has rapid effects on the entire body, such as supporting Immunity, Heartand even Brain Health (just to name a few).

Additionally, evidence-based research supports the notion that fermented dairy may have positive effects on the gut microbiome. For example, a 2020 systematic review Among the many studies published in intestinal microorganisms Three separate studies found that consumption of milk, yogurt, and kefir increased two beneficial bacteria strains. Meanwhile, a 2023 review In Food Research International Found that eating organic dairy can help control gut inflammation.

How much do you want?

We’ve learned that cheese can help your belly, and that’s all good (no joke). But how much cheese should you eat per day to get these benefits?

Currently, there are no official recommendations for fermented food or cultured dairy intake from the U.S. Department of Agriculture, the organization that is responsible for issuing them. US Dietary Guidelines for Americans Every five years. However, our experts provided guidance.

,Research “This shows that fairly large and frequent amounts of fermented food need to be consumed to have a significant impact on gut health,” says Russell-Murray. The study Russell-Murray is referencing found that individuals who ate four to six servings of fermented foods per day had significantly increased microbiota diversity and decreased physical inflammation.

“That being said, reduced consumption can still have positive consequences,” says Russell-Murray. “In general, I encourage regular consumption of all fermented foods as delicious options that can aid gut health.”

Thankfully, routine consumption may look different depending on individual needs and preferences. “Aim for three to five servings of probiotic-rich foods per week; These may include cheese, yogurt, sauerkraut, kimchi, and miso,” says Dr. LeBret. While Amy Davis, RDN, is a registered dietitian amy davis nutrition suggest that “about half to one cup of probiotic-rich cottage cheese per day may provide gut health benefits, although individual needs vary.” However, to find out how much is right for you, reach out to your own health care team and work with a registered dietitian for personalized recommendations.

Are there any possible side effects?

While cheese can help settle your stomach, unfortunately, not everyone can afford it. one in 2020 study published in NutrientsThe researchers found that while a high-dairy diet of more than four servings per day had a more positive effect on gut microbes than a low-dairy diet of less than one serving per day, those who ate a diet rich in dairy, More cases of constipation were reported among them. This is where one of the biggest concerns regarding cheese consumption lies.

“One thing to keep in mind is that a A large portion of the population is at least slightly lactose intolerant And can’t tolerate lactose well in large amounts,” says Russell-Murray. For reference, lactose intolerance makes it difficult to digest. lactose-A type of sugar commonly found in dairy products. Symptoms of lactose intolerance This can be uncomfortable in the form of mild gas and bloating or in the form of diarrhea and constipation.

“Some brands of cottage cheese also contain gums, thickeners, or carrageenans that may have negative effects on gut health by causing inflammation or disrupting the gut barrier,” says Davis, but studies are needed to confirm the long-term effects of these ingredients. More research is needed.”

Cheese containing probiotics may also not be the best fermented food option for you if you don’t like the taste. In this case, choose other fermented food options such as yogurt, kimchi, kefir, miso, tempeh, kombucha, buttermilk, sauerkraut, or some type of pickles to improve the health of your biome.

8 Ways to Enjoy Cheese

If you can tolerate dairy, enjoy the taste of cheese, and are looking for new and creative ways to use it at home, we have some delicious ideas. consider the following:

Soup

If you’re a creamy soup lover, try replacing half-and-half, heavy cream, or sour cream with cultured cheese in your recipes. “Adding a big slice of cheese to soup adds a creamy boost to probiotics,” says Davis. This perfect spicy soup also doubles as a garnish.

Smoothies

Adding cottage cheese to your morning or post-workout smoothie is a great way to maximize the nutrition of this already nutritious drink. “Adding it to smoothies makes a great quick and easy high-protein snack,” says Russell-Murray.

mixed with toppings

“I like to add cheese because it helps with the texture; “I enjoy mine with a drizzle of honey and a sprinkle of walnuts,” says Dr. LeBret. You can also top the mixed cheese with crispy peppers, chopped vegetables, or leftover tomato sauce for a delicious dish. Are. These recipes can easily be turned into parfaits for a filling breakfast because “cheese is a great base for sweet or savory parfaits,” assures Davis.

fried eggs

While eggs are already a protein staple for many people, you can boost their benefits even more — and get the gut health benefits of probiotics — by adding cheese to your morning breakfast. “I have trouble with the texture of cheese so I like to stir or mix it into foods like scrambled eggs,” Russell-Murray shares.

Pancakes

Even pancakes can benefit from the addition of cottage cheese with probiotics. “I like to make cheese pancakes to increase protein intake BreakfastDr. Lebret says. If the texture of cheese curds doesn’t bother you, add a teaspoon or two to your batter. And if this happens, just mix all your ingredients together.

Dip

Davis often turns to cheese for an alternative dip option. “It can be mixed with fresh herbs, garlic, onions, and thyme for a high-protein ranch dip,” she says. This preparation pairs well with your favorite chips, crackers, or crudities with vegetables *Chef is no less than a kiss*.

overnight oats

Overnight oats are an easy and delicious breakfast option when you need to run out in the morning. And it benefits from the inclusion of our beloved cheese. “I often add blended cottage cheese to my overnight oats,” explains Dr. LeBret.

Creamy Tomato Sauce

Cottage cheese can also help you avoid adding half-and-half, heavy cream, mascarpone, or even sour cream to tomato sauce recipes. “Adding it to tomato sauce creates a rich and creamy blush sauce,” says Russell-Murray.

Final Takeaway

When it comes down to it, depending on the variety you choose, cheese can be a smart choice for gut health. “Look for ‘live and active cultures’ on the label to make sure you’re getting gut health-supportive probiotics from your cheese,” Davis reiterates. It’s just a bonus that so many delicious dishes can be made from this affordable and accessible dairy product.

However, it’s important not to focus solely on cheese and other probiotic-rich foods to promote gut health. “It’s important to balance cheese with a diet rich in plant-based fiber prebioticsFound fruits, vegetables, beans, nuts and seeds,” says Dr. Lebret.

Fiber and prebiotics (a type of fiber) feed the healthy bacteria already present in your gut microbiome (and any you introduce via probiotics), enabling the system to thrive overall. Additionally, brightly colored fruits and vegetables, as well as other antioxidant-rich foods like beans, nuts and seeds, also help. reduce swelling throughout the body and microbiome, making them smart gut-friendly food choices, too.