Madeleine Hull
An anti-inflammatory diet is a natural way to decrease overall inflammation and reduce the chances of developing health complications that arise from chronic inflammation. While dairy foods may positively affect inflammation, there is insufficient evidence to prove they are surefire inflammation reducers. Dairy can promote inflammation in people with cow's milk protein allergies, lactose intolerance, or digestive issues after consuming dairy products. However, fermented dairy or dairy with added probiotics can be beneficial. Dairy products that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese. Goat cheese and feta cheese are also good substitutes for other cheeses.
| Characteristics | Values |
|---|---|
| Diet type | Anti-inflammatory |
| Purpose | Decrease overall inflammation and minimize the chances of developing health complications |
| Food to eat | Fruits, berries, citrus fruits, vegetables, whole grains, legumes, olive oil, red wine, spices, Greek yogurt, cottage cheese, buttermilk, kefir, aged cheese, feta, goat cheese |
| Foods to avoid | Processed meats, refined carbohydrates, sugary beverages |
| Notes | Dairy foods may positively affect inflammation, but they can also promote inflammation in people allergic to cow's milk protein, those with lactose intolerance, or those with digestive troubles after consuming dairy. |
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What You'll Learn
- Low-fat cheeses like cottage cheese and Greek yoghurt are allowed
- Goat's cheese and feta are good substitutes for other cheeses
- Swiss cheese contains probiotics that may decrease inflammation
- Aged cheeses are anti-inflammatory
- Processed cheeses like American cheese and boxed mac and cheese are inflammatory
Low-fat cheeses like cottage cheese and Greek yoghurt are allowed
An anti-inflammatory diet is a natural way to decrease overall inflammation and minimise the chances of developing health complications that come as a result of chronic inflammation. Chronic inflammation can cause joint pain, muscle stiffness, fatigue, headaches, and can contribute to cardiovascular disease, COPD, autoimmune diseases, and other inflammatory pathologies such as endometriosis, lupus, psoriasis, and rheumatoid arthritis.
It's important to remember that the food choices of one person might not be the greatest fit for another. The key to eating an anti-inflammatory diet is discovering what works best for you. If you are a cheese lover, you don't need to cut your cheddar or Gouda habit out completely. However, keep in mind that the saturated fat in many cheeses can contribute to inflammation, and the American Heart Association recommends limiting these foods. Consider switching to Swiss cheese, goat cheese, or feta cheese, which are all good substitutes for other cheeses.
In addition to low-fat cheeses, an anti-inflammatory diet includes many fruits and berries, such as apples, kiwis, pineapples, red grapes, green grapes, cantaloupe, papayas, figs, mangoes, pomegranates, bananas, pears, melons, raspberries, blackberries, strawberries, blueberries, cranberries, and boysenberries. Legumes, olive oil, red wine, onions, tea, kale, grapes, brussels sprouts, citrus fruits, parsley, spices, nuts, fatty fish, and grains such as oatmeal, brown rice, and whole-wheat bread are also anti-inflammatory.
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Goat's cheese and feta are good substitutes for other cheeses
An anti-inflammatory diet is a natural way to reduce overall inflammation and minimise the risk of developing health complications associated with chronic inflammation. Dairy foods can be problematic for some people, but they can also be anti-inflammatory for others. Dairy products that may help reduce inflammation include yoghurt, buttermilk, kefir, cottage cheese, and aged cheese. However, milk and milk products are often controversial because they are thought to increase inflammation due to their saturated fat content.
Goat's cheese, on the other hand, can be substituted with feta or other cheeses like halloumi, manchego, or queso añejo. Halloumi is a good substitute for goat's cheese in terms of texture, but it has a notably different taste. It is a Cypriot cheese with a semi-firm, salty, and savoury taste. Manchego can be used as a substitute in hot dishes, salads, or on a charcuterie board. Queso añejo, or "aged cheese", is a Mexican goat cheese alternative that replicates the tangy flavour of goat cheese, but it has a harder and drier texture.
In addition to goat's cheese and feta, there are other cheeses that can be incorporated into an anti-inflammatory diet. Swiss cheese, for example, contains probiotics that may help reduce inflammation. It is important to note that the key to an anti-inflammatory diet is discovering what works best for the individual, as food choices can vary from person to person.
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Swiss cheese contains probiotics that may decrease inflammation
An anti-inflammatory diet is a natural way to decrease overall inflammation and minimise the chances of developing health complications due to chronic inflammation. Dairy foods can be problematic for some, but they can also be anti-inflammatory for others. Dairy products that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese.
Swiss cheese is a semi-hard cheese typically made from cow's milk with a mild, nutty taste. Its signature holes are formed by bacteria that release gases during fermentation. Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in carbs than many other types of cheese, making them a good option for people with diabetes or those following a ketogenic diet. Swiss cheese also contains beneficial bacteria that act as probiotics, which can improve gut health and overall health by promoting the growth of good bacteria.
Probiotics can be found in some types of cheese, as well as in dietary supplements, fermented foods, and yogurt. Probiotics are typically found in cheeses that have been aged but not heated afterward, including both soft and hard cheeses. In addition to Swiss cheese, other examples of cheeses containing probiotics are provolone, gouda, cheddar, Edam, Gruyère, and cottage cheese.
A study by Rabah et al. (2020) investigated the effects of two types of Swiss-type cheeses fermented by probiotic bacteria in mice. One cheese was fermented by Propionibacterium freudenreichii CIRM-BIA129, while the other was made using industrial conditions to reproduce Emmental, incorporating three strains of bacteria. The results suggested that Emmental intake increased beneficial bacteria in the gut. Furthermore, a study by Zhu et al. (2020) found that dairy products contain anti-inflammatory bioactive molecules produced by the bacterial fermentation process, including vitamins, minerals, fatty acids, and peptides.
In conclusion, Swiss cheese contains probiotics that may decrease inflammation. It is a good option for those seeking to incorporate anti-inflammatory foods into their diet. However, it is important to note that individual responses to different foods may vary, and it is always advisable to consult a healthcare professional before making significant dietary changes.
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Aged cheeses are anti-inflammatory
An anti-inflammatory diet is a natural way to reduce overall inflammation and lower the chances of developing health complications that arise from chronic inflammation. Dairy foods can be problematic for some, but they can also be anti-inflammatory for others. Dairy products that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese.
Yogurt is another anti-inflammatory dairy product that delivers probiotics to the gut. It is made by fermenting milk with bacterial cultures such as Lactobacillus bulgaricus and Streptococcus thermophiles. A 2021 study of 1,753 participants found that eating yogurt was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation.
Kefir is a fermented dairy product that contains many essential nutrients, including bioactive compounds such as lactic and acetic acids, which can fight harmful disease pathogens in the intestinal lining. It is also a source of probiotics and may help support immunity.
While aged cheeses and other dairy products can be anti-inflammatory for some people, they can also promote inflammation in those who are allergic to cow's milk protein, lactose intolerant, or have digestive issues after consuming dairy. It is important to discover what works best for your individual needs when following an anti-inflammatory diet.
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Processed cheeses like American cheese and boxed mac and cheese are inflammatory
While cheese can be included in an anti-inflammatory diet, it is important to choose the right kinds. Processed cheeses like American cheese and boxed mac and cheese are inflammatory due to their high levels of processing and additives, and should be avoided.
Processed cheese products are a staple in fast food and many households, praised for their convenience and long shelf life. However, they come with significant health drawbacks. From high sodium and unhealthy fats to artificial additives and low-quality nutrients, these products pose more health risks compared to natural cheese. They are designed to be cheaper, easier to produce, and more versatile than natural cheese. Common examples include boxed mac and cheese, which often contains more additives such as oils, whey, and food colourings than real cheese.
These food colourings, such as tartrazine or Yellow 6, can trigger allergic reactions or hyperactivity in sensitive individuals, especially children. Monosodium glutamate (MSG), sometimes added to enhance flavour, can cause headaches, nausea, or chest tightness in sensitive individuals. Emulsifiers help blend fats and water in processed cheese, but research suggests they may disrupt gut bacteria, leading to inflammation and increased susceptibility to diseases like inflammatory bowel disease (IBD). Long-term exposure to these additives can burden the liver and kidneys, which must work to detoxify these substances from the body, leading to organ strain and dysfunction over time.
Unlike natural cheese, which is made using milk, salt, cultures, and rennet, processed cheese undergoes additional processing to improve shelf life, consistency, and melting properties. This additional processing results in a less favourable nutritional profile, with more unhealthy fats, including trans fats and saturated fats, which have been linked to inflammation.
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Frequently asked questions
Yes, some cheeses are allowed on an anti-inflammatory diet. These include feta, goat cheese, and Swiss cheese. However, it is important to note that dairy can promote inflammation in people allergic to cow's milk protein, those with lactose intolerance, or those with digestive issues after consuming dairy.
There are many foods that have anti-inflammatory properties. These include fruits like apples, grapes, berries, and citrus fruits, as well as vegetables like onions, kale, and Brussels sprouts. Legumes, fatty fish like salmon and tuna, and healthy oils like olive oil are also anti-inflammatory.
An anti-inflammatory diet can help to decrease overall inflammation and minimize the chances of developing health complications related to chronic inflammation, such as arthritis, tendonitis, diabetes, and heart disease. It may also be beneficial for conditions that are worsened by chronic inflammation, such as autoimmune diseases and rheumatoid arthritis.
When following an anti-inflammatory diet, it is important to focus on whole, unprocessed foods with natural ingredients. Avoid processed meats, refined carbohydrates, and sugary beverages. Making gradual changes, such as substituting white flour with flour alternatives like almond or garbanzo flour, can also make it easier to stick to an anti-inflammatory diet.
Inflammation is the body's natural response to injury, trauma, or damage. It functions as an alarm, signalling cells to limit tissue damage. Chronic inflammation occurs when consistent injuries happen over time, leading to cell and tissue damage. This can cause various symptoms such as joint pain, muscle stiffness, fatigue, and headaches.
