Cheese and Gut Health: How Fermented Cheese Benefits Your Digestive System

Fermented foods have slowly become more and more popular in recent years as people become aware of their multitude of health benefits. In a world that’s becoming more health-conscious, fermented foods stand as one of the most popular trends, but the process and use of fermentation in cooking dates back centuries.

Fermented foods undergo a transformation through the addition of microorganisms such as bacteria or yeast to a base food. For instance, introducing yeast to sweetened tea initiates fermentation, resulting in the probiotic drink known as kombucha. Likewise, bacteria interact with milk to produce yoghurt, exemplifying how microbial action can enhance both flavour and nutritional value in food processing.

In cheese production, fermentation involves the conversion of lactose, the sugar present in milk, into acid. “In general, fermentation is a process where carbohydrates are broken down into simpler substances such as organic acids or alcohol,” adds Clinical Dietitian Garima Goyal “Fermented cheese is made using certain bacteria that aid in breaking down the lactose to lactic acid, producing a unique taste for the cheese. Such cheese contains live bacteria that act as probiotics in improving gut health.” Some common types of fermented cheese include cheddar, Swiss and Parmesan.

While all cheese contains vitamins and minerals such as calcium and protein, fermented cheeses come with some unique health benefits of their own. “Fermentation breaks down lactose, which may make fermented cheeses easier to digest for people who are lactose intolerant. The fermentation process also contributes to the unique flavour and texture of these cheeses. Fermented cheese also has a long shelf life.” says Goyal.

Additionally, fermented cheese can be a useful addition for a gut-healthy diet. “Fermented cheese contains live bacteria that act as a probiotic,” says Goyal, “They ensure a healthy balance of good microflora and improve digestive function. They help in maintaining your gut barrier and boost immune modulation.”

Fermented cheese can also be a boon for people who typically have existing gut issues and struggle to digest lactose and dairy products. “For individuals with lactose intolerance, it is advisable to opt for fermented cheese that is easy to digest. In other gut issues, it is important to start with smaller quantities. You can choose ones that are low in fat and can pair them up with easily digestible options such as cooked or steamed vegetables,” explains Goyal.

As with any food item, consumption in moderation and as part of a balanced diet is the key to including it in a healthy lifestyle. “Cheese contains a good amount of protein, fat, and minerals. So, it is important that you ensure you do not go overboard with it. In a balanced diet, an average of 3 servings that is 300ml of milk and milk products can be taken. Cheese, a dairy product, should be consumed in moderation (<50g/day),” advises Goyal, “They can be consumed as a part of sandwiches, wraps, toppings in salads, fillings in roti, or with eggs.”

With the right approach, fermented cheese can be a beneficial addition to your daily meals and as long as you’re trying high-quality fermented cheese, it can even have a positive impact on your overall gut health.