In recent years, probiotics have risen in popularity as more people look to improve their gut health. Different foods such as sauerkraut, yogurt, and kefir are well-known sources of probiotics.
What many people don’t know is that cheese also contains healthy gut bacteria. But is it enough to be considered a natural probiotic food?
Foods develop probiotics through a process called fermentation, which essentially means that one type of food has been altered through microbes to create a new food product (a common example is cucumbers being fermented to make pickles).
In this article, we will discover if cheese is a good source of probiotics, and which types of cheese have the most probiotics.
Is cream cheese a probiotic?
To answer whether a certain cheese can be considered a probiotic, we must learn how it is made, most importantly, if it has been heat-treated in a process known as pasteurization. Heating kills probiotics.
In order for cheese to contain a beneficial amount of probiotics, it must be aged with bacteria.
Cream cheese is aged with lactic acid bacteria, which does contain a healthy amount of probiotics.
While some cream cheeses have been pasteurized, others have not. If you spot a cream cheese that is said to be “cultured”, this means that the product has not been heated and does contain probiotics. You might also find “live and active cultures” somewhere on the label in these cases.
Cream cheese is commonly found in many recipes, such as cheesecake, soups, and creamy pasta sauces, and it’s easy to spread onto toast or a bagel. It’s even a good choice for people on a low-carb diet, although as PlanKetogenic explains, the carb count can go up or down depending on which kind you get.
Fun fact: The earliest type of cream cheese is said to be documented from 1583!
Nutrition for 1 oz: 99 calories, 2 grams of protein, 10 grams of fat, 2 grams of carbs.
Is cottage cheese a probiotic?
There are different types of cottage cheese on the market. A good source of probiotic cottage cheese is cultured cottage cheese, which means that there are live, active bacteria in the cheese.
If you do find this at the grocery store, make sure the container provides a description of the type of bacteria the cheese has been cultured with (such as different strains of Lactobacillus).
Some wonder if Daisy cottage cheese is a probiotic, and while it is delicious, it is pasteurized, meaning most of the bacteria has been killed off.
Another benefit of cottage cheese, according to Consumer Reports, is that it is low in calories and rich in protein.
Some ways to enjoy cottage cheese are with fruit, avocado toast, and on top of eggs for a protein kick!
Nutrition for 1 cup: 183 calories, 24 grams of protein, 5 grams of fat, 11 grams of carbs.
Is blue cheese a probiotic food?
While blue cheese, like many cheeses, is a good carrier of microorganisms, it does not contain enough bacteria to be considered a probiotic food.
However, blue cheese does contain adequate amounts of calcium, which is important to promote healthy teeth and bones. Another added benefit of blue cheese is the amount of protein it contains.
Fun fact: Blue cheese was discovered by accident as far back as 79 A.D.!
Nutrition for 1 oz: 100 calories, 6 grams of protein, 8 grams of fat, 1 gram of carbs.
Does mozzarella have probiotics?
Among the most popular types of cheese, mozzarella is a great example of probiotic food, because most mozzarella cheese has been crafted and aged for taste and quality.
Remember, to absorb the most benefits, you must eat the cheese before it has been heated — sorry, pizza lovers!
Some delicious ways to enjoy raw mozzarella:
- Caprese salad, with tomato and basil
- Charcuterie and cracker board
- Mozzarella balls or sticks (again, not cooked or heated)
Nutrition for 1 oz: 85 calories, 6 grams of protein, 6 grams of fat, 1 gram of carbs.
Is cheddar cheese a probiotic?
Raw cheddar cheese is a great source of probiotics, and is among the most credited probiotic sources.
In an average year, more than 3 billion pounds of cheddar cheese are produced in the United States!
Again, the cheese must be unprocessed and unheated to enjoy its probiotic benefits. Packaged cheddar cheeses in the dry food aisle will not contain probiotics.
Nutrition for 1 oz: 80 calories, 0 grams of protein, 7 grams of fat, 1 gram of carbs.
Does feta have probiotics?
Different from other types of cheese, feta cheese is a good probiotic food that is usually made from sheep’s and/or goat’s milk.
Feta cheese is not heated, and is usually served in its raw, cultured form.
Feta cheese is great for salads, pizzas, and Mediterranean dishes. Try this easy feta salad:
Tomato Cucumber Feta Salad Ingredients:
- Tomato, chopped
- Cucumber, chopped
- Feta cheese, crumbled or diced
- Red onion, sliced
- Black olives, sliced
- Cilantro, chopped
Salad Dressing Ingredients:
- Extra virgin olive oil
- Lemon juice
- Garlic, minced
- Capers, chopped, with juice
- Salt and pepper
Nutrition for 1 oz of feta cheese: 74 calories, 6 grams of fat, 4 grams of protein, 1.1 grams of carbs.
Does goat cheese have probiotics?
Otherwise known as chèvre, goat cheese can be made in a variety of different ways, and different forms can be made hard or soft.
In addition to being rich in nutrients, goat cheese does contain probiotics. If you are sensitive to dairy and are looking to reduce your casein consumption, goat cheese is a great alternative to regular dairy cheeses.
Fun fact: Goat cheese is a lower-calorie cheese, and also contains MCT (medium-chain fatty acids), which can aid in brain health and weight loss!
Nutrition for 1 oz: 102 calories, 8 grams of fat, 6 grams of protein, 0 grams of carbs.
Does gouda cheese have probiotics?
To put it simply, yes! Gouda cheese is a great source of probiotics and is one of the most probiotic-rich cheeses.
Gouda cheese has a caramel, nutty flavor, and is one of the most popular cheeses worldwide. It is often easy to spot because it is wrapped in red wax.
It is used in a number of dishes, such as soup, mashed potatoes, and sandwiches.
Fun facts: Gouda can be aged from a few weeks to seven years, and is named after a city in Holland, which is known to be a popular hub for cheese vending.
Nutrition for 1 oz: 101 calories, 7 grams of fat, 8 grams of protein, 0.6 grams of carbs.
Is cheese prebiotic?
Now that we’ve talked about probiotics, we must consider prebiotics for gut health.
Prebiotics are gut-healthy bacteria that feed probiotics. In order to keep your gut flora healthy, you must feed it both prebiotics and probiotics.
While some cheeses may contain prebiotics, their numbers are not adequate enough to support a healthy amount of prebiotics in the gut. Foods rich in prebiotics include banana, chicory root, and asparagus.
While cheese would not be considered a prebiotic-rich food, it is still important to consume aged, unheated cheese in the presence of prebiotic foods to promote a healthy balance of gut bacteria.
Conclusion
Cheese is a food that has been around for thousands of years, and should be enjoyed for its many health benefits.
There are many types of cheeses that contain probiotics. The cheeses listed in this article are some of the best sources of probiotic-rich cheese!
It is important to consume natural or high-quality cheeses to avoid added chemicals and preservatives, which can cause inflammation in the body.
Processed foods and cheeses should be limited or avoided to experience optimum gut health. Be sure to also include prebiotic foods in your diet to promote a healthy balance of gut flora.
As a reminder, it is important to note that if you have a dairy allergy, it is best to stay away from all dairy sources, and to not consume cheese for probiotics. Talk to your doctor if you suspect you may have a dairy allergy.
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