Tasty as cheese may be, it doesn’t exactly have a reputation as a health food. In fact, on certain corners of the Internet, you may even read that this delicious dairy product causes inflammation. Fortunately, not everything you read online is true. “It is a common misconception that cheese causes inflammation, [but] a well-established body of evidence supports that nutrient-dense dairy foods like milk, yogurt and cheese do not raise the markers that are linked to inflammation,” says Lauren Klein, MS, RD, senior nutrition outreach specialist for the United Dairy Industry of Michigan. 

Klein says that, not only does cheese not definitively cause inflammation, it could actually reduce it! Though some of its nutrients—like saturated fat and sodium—may contribute to inflammation, several reviews have shown that dairy foods, including cheese, are neutral, or even beneficial, she notes. So, as you’re perusing the cheese aisle, which varieties should you choose? Below, dietitians share the five best cheeses to eat if you have inflammation. 

1. Feta

Deliciously crumbly and salty, feta is made by adding lactic acid bacteria to sheep’s or goat’s milk. In addition to adding flavor, this fermentation process may be helpful for calming inflammation, says Bonnie Newlin, MS, RD. One of the main benefits? A more diverse gut microbiome. Research shows that diets high in fermented foods are associated with a greater diversity of beneficial gut bacteria, which play a key role in lowering inflammation. Who’s ready for some spanakopita?

2. Gouda

Like feta, Gouda is created by adding bacterial strains to milk—in this case, milk from cows. This helps introduce beneficial probiotics to your gut, which in turn may help lower inflammation. For even more benefits, Newlin suggests pairing Gouda with something rich in fiber—another key nutrient for improving inflammation. Try dipping fresh veggies in melted Gouda or serve slices with whole wheat crackers.

3. Soft Goat Cheese (Chevre)

Goat cheese is another option in the dairy case that gets its famous tangy flavor from fermentation. Also known as chevre, this soft, creamy cheese can be a source of anti-inflammatory probiotics. One older study found that live and active cultures in goat cheese survived a storage period of up to 35 days—and even survived a simulation of human digestion. The fact that it’s relatively low in saturated fat adds to goat cheese’s anti-inflammatory potential.

Whip up a no-bake flatbread by dolloping goat cheese atop a pita with your favorite toppings, or spoon some honey and fresh berries onto the cheese for an antioxidant-rich dessert.

4. Fresh Mozzarella

Is there such a thing as anti-inflammatory pizza? While you can’t assume that the pie delivered to your door will quell inflammation, making your own allows you to choose less inflammatory ingredients—like fresh mozzarella. According to Kristen White, RDN, LDN, fresh mozzarella tends to be low in saturated fat and contains beneficial nutrients like calcium, protein and probiotics—especially when made from high-quality milk.

Use slices as pizza toppers, or make them the protein star in a salad. “For example, fresh mozzarella with tomatoes and basil drizzled with olive oil is a delicious and anti-inflammatory-friendly snack or salad,” White says.

5. Any Kind of Grass-fed Cheese

When in doubt (and if budget allows), opt for grass-fed varieties. “Choosing cheeses made from grass-fed or organic milk can sometimes offer better nutrient profiles, including more omega-3 fatty acids and antioxidants,” White says. Research shows that grass-fed milk is higher in alpha-linoleic acid (ALA), a fatty acid linked to lower levels of inflammation and reduced incidence of cardiovascular disease and death.

Any kind of cheese can fit the bill, but varieties lower in saturated fat and sodium make especially good choices. Consider grass-fed Swiss, ricotta, Gouda or parmesan, White advises.

Other Tips for Managing Chronic Inflammation

Keeping chronic inflammation in check offers a host of benefits for overall health. In addition to opting for one of the cheeses listed above, prioritize these healthy habits to help manage or prevent chronic inflammation:

• Prioritize Sleep: Poor sleep is associated with higher levels of inflammatory markers in the blood. Prioritize your forty winks by keeping a cool, comfortable sleeping space, putting away devices at least an hour before bed and establishing a consistent nighttime routine.
• Manage Stress: When you’re stressed, your brain activates inflammatory pathways in the body. Of course, managing stress is easier said than done, but working in self-care practices, like meditation or time with friends, can go a long way toward maintaining emotional equilibrium.
• Keep Up With Your Workout Regimen: Aerobic exercises like walking, running, biking and swimming aren’t just about strengthening muscles and building stamina. These workouts can also help keep chronic inflammation under control. If you don’t already exercise regularly, start with a cardiovascular activity you enjoy.  
• Maintain a Healthy Weight: Another surprising culprit behind inflammation could be your weight. Research suggests that the relationship between obesity and inflammation is a two-way street, with one affecting the other. 

Our Expert Take

If you’re concerned about inflammation, we have good news: there’s probably no need to chuck cheese from your grocery cart. Whether you choose one that’s low in saturated fat, rich in gut-friendly probiotics, high in healthy fats from grass-fed milk or all of the above, cheese can absolutely fit into an anti-inflammatory diet.