The truth about cheese and gut health — which ones support your microbiome best?
Live Events
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?
FAQs
(You can now subscribe to our
(You can now subscribe to our Economic Times WhatsApp channel
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Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of date.According to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed foods.According to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.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
8 hours ago
- Time of India
Experts reveal 8 healthy protein bars you will actually want to eat
What to avoid in protein bars? Examples of fake sugars to avoid Sugar alcohols: erythritol, maltitol, xylitol, sorbitol Artificial sweeteners: sucralose, aspartame, saccharin, acesulfame potassium Natural sweeteners, even though they sound healthy: stevia, monk fruit, allulose Live Events 8 Healthy Protein Bars Experts Recommend 14g protein, up to 10g fiber Made with simple stuff like oats, nuts, and chocolate chips Plant-based and 21 fun flavors 12g protein, up to 14g fiber Low added sugar, no fake sweeteners Uses almonds, coconut, plant protein 12g protein, 4–6g fiber Made with just dates, egg whites, and nuts Sugar comes from fruit, not added junk Minis are also available with less sugar 16g protein, high fiber, low or no added sugar Uses grass-fed milk protein, dates, nuts Only 12 ingredients per bar Even comes in plastic-free packaging 10–12g protein, 2–3g fiber Vegan, gluten-free Made with almond butter, oats, plant proteins A bit more sugar (7–13g) but has a good balance Try 'Celestial Delight' with white chocolate & macadamia 12g protein Main ingredient is pumpkin seeds! Also has fruits, seeds, and dark chocolate Allergy-friendly: no nuts, gluten, soy, eggs, wheat Savory, not sweet — made with meat like bison, beef, pork Paleo-friendly 7–13g protein, low sugar and fat Watch out: some flavors have high sodium Recommended: Bison Bacon Cranberry, Beef plus Apple Created by pro athletes 10g protein, 3g fiber, 2–6g added sugar Vegan, gluten-free, soy-free, dairy-free Flavors: 'Apple Cinnawin' & 'Peanut Chocolate Champ' FAQs (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel Protein bars are advertised as quick and healthy snacks packed with protein, vitamins, and fiber. But not all bars are good — some are full of sugar, fat, and fake much added sugar, look for little sugar from dates or honey, especially if you work out. Sugar should not constitute more than half of the total carbs of a food item. However, artificial sweeteners and other sorry excuses for sugar should also be avoided. They might increase risk of heart disease and Type 2 diabetes, as stated by San Diego Union Tribune to look for in a good protein bar? Protein from good sources like egg whites, whey, or casein, for non-vegans and soy and pea protein, for vegans.10–20g protein per bar is ideal. Fiber is important to keep you full and help your gut. Look for 3–5g of fiber, or more! Whole food ingredients like oats, seeds, dates, nuts, and egg whites are best. Avoid bars with names you can't pronounce, as stated in the report by San Diego Union to get your protein from real foods like Greek yogurt, eggs, or turkey when you can. But if you're in a rush, protein bars are way better than chips or candy, as mentioned in the report by San Diego Union are healthy, but many have too much sugar or fake stuff. Always check least 10g protein, whole food ingredients, low added sugar, and 3–5g fiber.
Time of India
a day ago
- Time of India
Calgary reintroduces fluoride to water supply after 14 year gap amid rising tooth decay
Live Events Benefits of fluoride (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel Calgary has resumed adding fluoride to its municipal water supply , nearly 14 years after the city council voted to stop the move follows a 2021 plebiscite in which over 61 percent of Calgarians voted in favor of reintroducing fluoride, a measure endorsed by major health organizations, including Alberta Health Services and Health Canada , as a safe and effective way to prevent tooth decay The city had fluoridated its water for two decades, from 1991 to 2011, before the council voted 10–3 to discontinue the practice, citing cost and debate over health benefits. But recent data swayed both public opinion and some city 9 Councillor Gian-Carlo Carra, who had previously voted to remove fluoride, said the decision was based on mounting evidence showing deteriorating dental health, especially in children. 'We took it out as a cost-saving measure, and I think in retrospect it was a mistake,' Carra said. 'We had 10 years of data that showed that taking fluoride out of the water did have a negative impact on the dental health of our city.'A University of Calgary study in 2021 showed higher rates of cavities among Grade 2 students in Calgary compared to Edmonton, where fluoridation has remained consistent since say fluoride strengthens tooth enamel, making it more resistant to acid and decay. 'It becomes part of the dental structure,' said Dr. James Dickinson, professor of family medicine and community health sciences at the University of Calgary. 'The fluoride actually gets into it and makes it a stronger compound.'The city has invested $28.1 million to install new fluoridation equipment at the Glenmore and Bearspaw water treatment plants, with an expected annual operating cost of $1 million, covered through local water target level of 0.7 milligrams of fluoride per litre of water is based on Health Canada's recommended standard. Officials say the amount is well below harmful levels and does not alter the taste, color, or smell of the change will also affect surrounding communities served by Calgary's water system, including Airdrie, Chestermere, Strathmore, Tsuut'ina Nation, and parts of Foothills and Rocky View Guichon, president of Calgarians for Kids' Health and a professor at the University of Calgary's Cumming School of Medicine, called the move 'a victory for public health and democracy.''Voters value their health and expect elected officials to support it,' she said. 'Over time, we will see the benefits in a reduction of cavities.'The reintroduction of fluoride in Calgary aligns with cities such as Toronto, Ottawa, Winnipeg, Red Deer, and Lethbridge, which continue to fluoridate their water in line with public health guidance.
Time of India
a day ago
- Time of India
gut health and cheese: The truth about cheese and gut health — which ones support your microbiome best?
Has cheese been unfairly blamed all these years? ADVERTISEMENT Which cheeses are actually good for your gut? ADVERTISEMENT ADVERTISEMENT 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? FAQs 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 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 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 to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed 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 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 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 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 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 to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut 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 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 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 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 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 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 is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
