Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
Raw Cheese
But… always buy raw and unpasteurized cheeses if you want to receive any probiotic benefits. Raw cheese — made from raw, unpasteurized cow or goat's milk — comes in almost any variety. Cheddar, feta and Gouda are common probiotic cheeses as are provolone, Edam, brick, caciocavallo, Emmental and Gruyere.
Luckily, the aging process that kills off the potentially dangerous pathogens from raw milk and makes cheese safe to eat also allows the development of beneficial bacteria! Gorgonzola, parmesan, cheddar, and gouda are just some of the aged cheeses that can be beneficial to your gut health.
Many soft and hard cheeses, including Swiss, Provolone, Gouda, cheddar, Edam, Gruyère, feta, caciocavallo, Emmental, and Parmesan are likely to provide at least some probiotics, but note that statements about “live and active cultures” are unlikely to be found on aged cheeses.
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.
Fact 2: Feta is a great probiotic
Feta could do wonders for your gut health. Feta contains numerous probiotics such as Lactobacillus casei, L. paracasei, L. plantarum, L.
While Greek yogurt is more likely to contain probiotics—those microscopic gut-friendly bacteria—there are some brands of cottage cheese that also contain probiotics. Not all brands of cottage cheese contain probiotics, though, so be sure to read the label.
With lactose intolerance, you can still eat cheese, but choose carefully. 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.
Some of the best cheeses for lactose intolerance are muenster, brie, camembert, and gouda. Cheddar cheese, parmesan, and provolone are also relatively low in lactose. However, Velveeta, feta, ricotta, and American cheese are the worse for lactose intolerance.
Lactobacilli commonly occur in natural cheese because they are used as a starter culture (e.g., Swiss cheese) or enter milk and, thus, cheese as postpasteurization (or heat treatment) contaminants (e.g., Cheddar cheese).
Cultured Dairy Products (if tolerated): Dairy, such as yogurt, kefir, cultured buttermilk, and some cheeses, provides some good bacteria. Herbs and Spices: Provides flavor and anti-inflammatory plant compounds.
Feta cheese has bacterial cultures that are good for immune, intestinal and anti-inflammatory health. Besides that, it contains histidine, which, when combined with vitamin B6, produces histamine. Histamine is known for its anti-inflammatory effects.
Dairy is off-limits for many IBS sufferers, although lactose-free dairy (found in cream cheese, half and half, hard cheeses like cheddar, parmesan, and Swiss, and soft cheeses like brie, feta, and mozzarella can be tolerated by many of us.
Goat cheese, or chèvre, is a popular alternative to feta because of its tangy, slightly salty taste. It's milder than feta, so it can be used in dishes that require a light touch instead of saltiness. In addition, goat cheese is rich in calcium and protein, making it a healthier alternative to feta.
Goat cheese
“This is because the casein protein in goat cheese doesn't cause inflammatory effects as associated with other kinds of dairy,” Neumann says. Goat cheese is also high in selenium, a nutrient that helps protect the body against inflammation.
Feta contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
A balanced diet, complete with all the necessary macronutrients and micronutrients (vitamins and minerals) can help fortify your gut. Vitamin D and an amino acid called L-glutamine may specifically help repair your gut lining.
As part of a balanced diet, eggs contribute to a healthy digestive tract and can be helpful during acute digestive problems. 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.
Above are two gut-friendly milk options, @fairlife lactose free milk (which is ultra filtered and has extra protein) and unsweetened almondmilk. You can also choose oatmilk, coconut milk or rice milk. All are considered lactose free and therefore more gut-friendly.