Enjoying Cheese (and Gut Health!) While it's a fantastic food for your taste buds and your gut, it's important not to over-do it, as most cheese is high in both saturated fat and sodium.
Though dairy products do not negatively affect everyone, many experience digestive issues such as bloating, cramping, and gas from milk, cheese, and other dairy products, as they can be hard to digest, particularly for those who are lactose intolerant.
“There are certain cheeses that can help your gut health,” says Supan. “Options like cheddar, Parmesan, Gorgonzola and Gouda are all excellent cheeses when it comes to providing us some good bacteria and keeping our gut happy.”
Aged cheeses beneficial for your gut include Cheddar, cottage cheese, Gouda, provolone and Swiss. While some cheeses contain beneficial probiotics, be sure to eat them in moderation since most types of cheese are calorie-dense and high in saturated fat.
Foods to Eat to Help Your Gut Heal
Moderate amounts of fermented dairy products such as kefir and yogurt are important for healing your gut. They will provide a diverse gut microbiome. Just make sure you avoid dairy foods that aren't fermented such as milk and cheese.
Inflammatory foods such as gluten and dairy are considered one of the leading causes of leaky gut. Toxic foods including sugar, alcohol, caffeine, and processed foods can also cause leaky gut.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
The Bottom Line
Unless you have a milk allergy, research suggests that dairy is not the root cause of low-grade inflammation in the body.
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products. Symptoms of lactose intolerance usually develop within a few hours of consuming food or drink that contains lactose. They may include: flatulence (wind)
In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes. Due to their sulphur content, eggs can contribute to intestinal gas for some individuals, but they are beneficial for other digestive symptoms.
Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese or feta cheese made from goat or sheep's milk.
Swiss, provolone, Cheddar and Gouda are some examples. According to 2019 research in the Journal of Dairy Science, cheese may offer a stable environment for probiotics to live in, thanks to its high fat content, pH and high water activity.
So those with particularly sensitive stomachs will want to avoid creamier varieties such as ricotta or cottage cheese at all costs. Sugar is the primary component of lactose that makes it difficult to digest, which means that aged, hard cheeses—which have a lower sugar content—are easier on the stomach.
What does the research say? Share on Pinterest Oatmeal is a good breakfast idea for someone with leaky gut syndrome. Some experts have suggested that the protein zonulin could play an important role in leaky gut. This is because zonulin regulates the size of the gaps between epithelial cells.
Eggs. These nutritional powerhouses are a source of vitamin D, which is essential for a healthy gut. Bone broth. Homemade broth (or stock) contains collagen and glutamine—proteins that are essential for healing the gut lining.
In the case of leaky gut syndrome, the cluster of symptoms centers on digestive issues such as abdominal pain, bloating, gas and diarrhea. There is also evidence of a link between leaky gut syndrome and mood imbalances, as well as a range of immune system disturbances.