This Is the Worst Type of Cheese for Gut Health, According to Gastroenterologists

Since it’s one of the best and tastiest comfort foods around, it comes as no surprise that cheese is a huge part of the American diet. According to one 2018 study, 68% of adults consume cheese alone or as an ingredient every day. The Harvard Gazette reported in 2024 that Americans eat around 1.5 servings of dairy foods each day, and most of that is cheese. 

Some dietitians believe that Americans are simply eating too much cheese, especially since its negative aspects are often cited, such as high fat and sodium. But there are also positives, like the fact that it’s a calcium-packed food that contains much-needed protein. 

The adage “You are what you eat” certainly has a lot of truth to it, since the food we consume directly leads to health impacts on our bodies. And the same is true of cheese. While some cheeses aren’t ideal for heart health, other cheeses can ultimately sway the delicate microbiome of our stomachs. This collection of bacteria and other microorganisms are good for our health, producing such outcomes as regular bowel movements, high levels of energy, minimal bloating, clear skin and improved mood.

Read on to discover how one specific type of cheese can negatively affect gut health.

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How Cheese Impacts Health

Certain cheeses can increase cardiovascular risk due to high sodium and saturated fat, which can elevate blood pressure and raise LDL cholesterol, according to Dr. Ekta Gupta, MD, Chief of Gastroenterology, University of Maryland Medical Center – Midtown Campus. She goes on to say that frequent consumption of highly processed cheese may contribute to weight gain, insulin resistance and adverse metabolic profiles. That high salt intake can additionally stress the kidneys, and all that processing can lead to inflammation throughout the body.

But Dr. Gupta is also quick to point out that even processed cheese has some nutritional value, providing calcium, protein and some vitamins. But moderation is always the key when eating cheese of any kind.

Related: Here’s What Happens to Your Body if You Eat Cheese Every Day

The Worst Cheese for Gut Health

Now that we’ve covered some of the potential, general health outcomes of eating cheese, what’s the worst cheese for gut health? Dr. Gupta says that highly processed, low culture, high salt-saturated varieties are the clear winner. This includes mass market shredded blends, flavored cheese slices and cheap pizza cheese.

Allied Health gastroenterologist Dr. Ritu Nahar, MD, wholeheartedly agrees.

“When it comes to gut health, processed cheeses such as American cheese are among the worst options,” she says. “They’re high in saturated fats, sodium and emulsifiers, which can alter the gut microbiome and contribute to inflammation, bloating and metabolic issues if consumed frequently.” 

When you want to boost your gut health, you’ll be after foods that contain live microbial cultures—think: kimchi, yogurt and sauerkraut. But these highly processed cheeses contain minimal live microbial cultures—if any—“so they don’t contribute beneficial bacteria,” Dr. Gupta says.

Related: ‘I’m a Cardiologist, and This Is the One Type of Cheese (Yes, Cheese) I Swear by for Heart Health’

She goes on to warn, “If eaten very frequently, the results could include increased risk of gut dysbiosis (imbalanced microbiota), potential worsening of digestive symptoms (bloating, gas, irregular bowel habits) in susceptible individuals and contributory risks to metabolic and cardiovascular health (via saturated fat, sodium, etc.), which is even a bigger blow to gut health.”

But before you run to your fridge and throw away all those American cheese slices and shredded mozzarella, Dr. Gupta says that while these highly processed cheeses aren’t optimal for gut and overall health, it’s not “terrible” to eat them in small quantities.

You may be tempted to swear off cheese from your diet entirely, but this isn’t necessary either. Unless you have a specific condition that doesn’t pair well with cheese, such as lactose intolerance, a casein allergy or other gut condition, cheese can be part of your diet. As Dr. Gupta says, you just need to choose cheeses that are better for you, ones that are traditionally fermented, aged and are “artisan,” which tend to contain more live cultures.

Related: This Type of Cheese Is Hands-Down the Worst for Your Cholesterol, Registered Dietitians Say

“Naturally aged cheeses like cheddar, Swiss or Gouda, and fermented options like kefir cheese, contain beneficial bacteria that may support gut diversity and digestion,” Dr. Nahar specifies.

Dr. Gupta also says that these “good” types of cheese should ideally be eaten in moderation and with a high fiber food, such as vegetables, fruit, legumes or whole grains, since fiber can enhance the gut microbiome benefit.

Up Next:

Related: This Popular Cheese Packs the Most Calories—and Registered Dietitians Warn Against Overdoing It

Sources:

• Ekta Gupta, MD, Chief of Gastroenterology, University of Maryland Medical Center – Midtown Campus.

• Dr. Ritu Nahar, MD, Allied Health gastroenterologist.

• FSRG Dietary Data Briefs: “Dietary Data Brief No. 61 Cheese Consumption by U.S. Adults”

• Harvard Gazette: “Is cheese bad for you?”

• Sebastian, R. S., Goldman, J. D., & Moshfegh, A. J. (2024, May). Cheese consumption by U.S. adults: What We Eat in America, NHANES 2017–2018 (FSRG Dietary Data Brief No. 61) [Internet]. United States Department of Agriculture.

This story was originally reported by Parade on Nov 19, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.