Is Cottage Cheese the New Gut-Health Hero?

Cottage cheese has surged in popularity on social media, with influencers incorporating it into recipes like wraps, dips, ice cream, and even cookie dough. Its high protein content has made it a go-to ingredient, but is it also beneficial for gut health? Experts say yes—if you choose the right type.

Cottage Cheese as a Gut-Healthy Option

Cottage cheese can support gut health when it contains live probiotics. According to gastroenterologist Dr. Wendi LeBrett, cultured cottage cheese, labeled with "live and active cultures," offers probiotics that aid digestion, reduce bloating, and improve gut microbiome diversity.

How Much Should You Eat?

While there’s no official recommendation, dietitians suggest three to five servings of fermented foods per week, including half a cup to one cup of cottage cheese daily. Probiotic benefits can vary, so it’s best to consult a dietitian for personalized advice.

Not everyone tolerates cottage cheese well. Its lactose content may cause discomfort in those with lactose intolerance, and some brands include additives like carrageenan, which could disrupt gut health. Those who dislike its taste can opt for alternatives like yogurt, kimchi, or kefir.

Some Creative Ways to Enjoy Cottage Cheese

1. Soups: Use it as a creamy garnish or substitute for heavy cream.
2. Smoothies: Blend it into smoothies for extra protein.
3. Scrambled Eggs: Mix it into eggs for a protein boost.
4. Pancakes: Add it to pancake batter for added nutrients.
5. Dips: Blend it with herbs for a healthy ranch-style dip.
6. Tomato Sauce: Incorporate it into sauces for creaminess without extra fat.

Cottage cheese can be a gut-friendly option if you choose varieties with probiotics and balance your diet with fiber-rich foods like fruits, vegetables, and legumes. Look for labels stating "live and active cultures" to maximize benefits.

Source: Dr. Wendi LeBrett, Kelsey Russell-Murray, Amy Davis, Well+Good, 2024.

Cheese, In General, Can Be Healthy

At the end, when consumed mindfully, cheese can be a healthy food by providing a concentrated source of calcium (vital for bone health and muscle function), delivering essential vitamins like B12 (which supports nerve health and energy production) and offering conjugated linoleic acid (a fat that may support heart health).

Related article: How to Choose the Healthiest Cheese