Is Cottage Cheese Good for Gut Health? Benefits and Insights

Cottage cheese has become a social media sensation, inspiring influencers to use it in everything from grain-free wraps to ice cream. Here’s why it’s good for gut health.

The Growing Popularity of Cottage Cheese

Over the past year, cottage cheese has exploded across social media, especially among health-conscious influencers. Known for its versatility, this dairy product is featured in unique recipes like grain-free wraps, savory dips, and even ice cream. “Cottage cheese is really having a moment,” says Kelsey Russell-Murray, MS, RD, clinical dietitian, and founder of the Gut Healthy Dietitian, in an interview with Well+Good.

The driving factor behind this surge in popularity is cottage cheese’s high protein content. With the rise of “all things protein,” the dairy product has become a top choice for individuals looking to boost their daily protein intake in creative ways.

What Makes Cottage Cheese a Nutritional Powerhouse?

Beyond protein, cottage cheese offers several essential nutrients that contribute to overall health. According to the U.S. Department of Agriculture (USDA), cottage cheese is a rich source of calcium, B vitamins, and phosphorus, which support bone, cell, and metabolic health. However, the question on everyone’s mind is: Does cottage cheese support gut health? Experts weigh in below.

Is Cottage Cheese Good for Gut Health?

When asked about cottage cheese’s role in gut health, a gastroenterologist and two registered dietitians all agreed that this dairy product can be beneficial, depending on the variety.

“Cottage cheese can be good for gut health because it’s typically considered a fermented dairy product, similar to yogurt,” says Wendi LeBrett, MD, a gastroenterologist and educator. However, not all cottage cheese varieties are equal when it comes to gut benefits. Some brands do not undergo fermentation, which is crucial for gut health benefits.

Kelsey Russell-Murray, MS, RD, further explains, “Cottage cheese that is cultured (look for labels that say ‘contains live and active cultures’) is a great choice for supporting gut health. This version contains probiotics, or live bacteria, which are essential for a healthy microbiome.”

Understanding Probiotics and Gut Health

Probiotics are beneficial bacteria that play a crucial role in gut health by improving digestion, reducing symptoms like gas and bloating, and supporting overall immune and metabolic functions. The gut microbiome, a community of trillions of microorganisms living mostly in the colon, is essential to a well-functioning digestive system.

Evidence-based research has consistently shown that fermented dairy products, like cottage cheese, help improve gut health. A 2020 systematic review published in Gut Microbes found that consuming fermented dairy products such as milk, yogurt, and kefir increased the populations of beneficial bacteria strains in the gut. A 2023 review in Food Research International also discovered that organic dairy products help regulate gut inflammation.

How Much Cottage Cheese Should You Eat for Gut Health?

While it’s clear that cottage cheese can benefit your gut, how much should you consume each day to see positive results? According to Russell-Murray, there’s no official recommendation for fermented food intake from the U.S. Department of Agriculture. However, research provides some guidance.

A study referenced by Russell-Murray found that eating between four and six servings of fermented foods per day significantly boosted microbiota diversity and reduced bodily inflammation. While this doesn’t mean you have to eat cottage cheese in large amounts, regular consumption is still key to reaping the benefits.

Dr. Wendi LeBrett advises, “Aim to have three to five servings of probiotic-rich foods each week. This can include cottage cheese, yogurt, kimchi, and miso.” Meanwhile, Amy Davis, RD, suggests that “about half to one cup of probiotic-rich cottage cheese daily can support gut health.” However, it’s essential to work with your healthcare provider to determine the right amount for you.

Are There Any Side Effects to Cottage Cheese?

While cottage cheese can be beneficial for gut health, it may not be suitable for everyone. Some individuals experience digestive discomfort due to lactose intolerance, which affects a significant portion of the population.

A 2020 study published in Nutrients found that individuals who ate more than four servings of dairy per day reported more cases of constipation. Those with lactose intolerance may also experience symptoms like gas, bloating, or diarrhea when consuming dairy products. “Some brands of cottage cheese contain added gums or carrageenan, which could potentially irritate the gut or cause inflammation,” warns Amy Davis, RD.

For those who struggle with the taste or texture of cottage cheese, there are plenty of other probiotic-rich fermented foods to try. Consider options like yogurt, kimchi, kefir, tempeh, miso, and kombucha to support gut health.

Creative Ways to Incorporate Cottage Cheese into Your Diet

If you’re ready to enjoy cottage cheese as part of a gut-healthy diet, there are countless ways to get creative with this versatile ingredient. Here are some ideas:

• Soups: Swap out heavy cream or sour cream with cottage cheese to add creaminess and probiotics to your soups.
• Smoothies: Blend cottage cheese into your smoothies for a protein-packed snack that also supports gut health.
• Blended with Toppings: Top cottage cheese with honey, walnuts, or even chili crisp for a tasty treat.
• Scrambled Eggs: Mix cottage cheese into your scrambled eggs for added protein and probiotics.
• Pancakes: Boost the protein content of pancakes by adding cottage cheese directly to the batter.
• Dips: Blend cottage cheese with herbs and garlic to create a high-protein, probiotic-rich dip.
• Overnight Oats: Add blended cottage cheese to your overnight oats for a creamy, gut-friendly breakfast.
• Creamy Tomato Sauce: Use cottage cheese as a substitute for cream in tomato sauce recipes to create a rich, creamy texture.

The Final Takeaway

In conclusion, cottage cheese can be a valuable addition to your diet for supporting gut health, especially when you choose varieties with live and active cultures. Incorporating this protein-packed dairy product into your meals is a simple and delicious way to boost your microbiome.

However, it’s important to remember that gut health is multifaceted. “Balance your diet with a variety of probiotic-rich foods and plenty of plant-based fiber and prebiotics,” says Dr. LeBrett. This holistic approach will help ensure the best possible outcomes for your gut health.

As always, it’s wise to consult with your healthcare team to determine how much cottage cheese—or any probiotic-rich food—is right for you.

For more information on gut health, explore our Well+Good articles for expert-backed advice on the latest wellness trends.