Many people assume all cheese is unhealthy, but that’s not true. Some cheeses can actually offer significant health benefits. It all comes down to the type of milk used and how the cheese is made. This article explains the differences and introduces six delicious cheeses that can fit into a healthy lifestyle.

Why Some Cheeses Are Healthier

The main factor is the source of milk. Many European cheeses are made from cows that produce A2 casein, a protein that is easier to digest and less likely to cause bloating or inflammation. In contrast, most American dairy comes from cows producing A1 casein, which can trigger digestive discomfort in sensitive people.

European regulations also contribute. They often limit or ban growth hormones and antibiotics, and many cheeses are made from raw milk, which preserves beneficial bacteria. The longer a cheese is aged, the better it is for you—aging removes lactose and a potentially inflammatory sugar molecule called Neu5Gc.

Six Cheeses with Health Benefits

Here are six cheeses you can enjoy as part of a healthy diet, with tips on what to look for:

1. Pecorino Romano

Made from sheep’s milk, Pecorino always contains A2 casein. Look for cheese aged at least 9 months. It’s packed with polyamines, compounds linked to longer health span.

Tip: Grate over vegetables or enjoy a small snack with nuts.

2. Manchego

This Spanish sheep cheese is also made with A2 milk. Choose Manchego aged 6–12 months. It’s rich in magnesium, potassium, and phosphorus, supporting bone and muscle health.

Tip: Pair with olives or thin slices as a snack for a Mediterranean twist.

3. Parmigiano Reggiano

True Italian Parmigiano Reggiano comes from A2-producing cows and is aged at least 24 months. One ounce provides about 30% of your daily calcium and contains all nine essential amino acids for strong muscles.

Tip: Grate over soups, vegetables, or pasta. Don’t waste the rind—it’s full of nutrients.

4. French Brie

Brie is a creamy, high-fat cheese. Make sure it’s from France, not the U.S., as French Brie is more likely to be made from A2 milk with active cultures. The stronger the aroma, the better the fermentation, meaning more beneficial polyamines and spermidines.

Tip: Let it soften in cheese paper before eating to enjoy its full flavor and health benefits.

5. Goat Cheese (Goat Gouda or Cheddar)

Cheeses from goat’s milk are easier to digest and contain medium-chain triglycerides (MCTs), which may help manage cholesterol and reduce inflammation. Aged goat cheeses (6–12 months) provide more flavor and nutrients.

Tip: Slice or crumble over salads for a creamy boost.

6. Gruyère and Comté (Switzerland)

These fermented Swiss cheeses are made from A2-producing cows and are excellent sources of postbiotics—the products of bacterial fermentation that support heart health. They also provide vitamin K2, which helps your body use calcium to strengthen bones instead of depositing it in blood vessels.

Tip: Enjoy thin slices with fruit or nuts for a heart-healthy snack.

How Much Cheese Should You Eat?

Even healthy cheeses are calorie-dense. A single one-inch cube can equal the calories of five bags of romaine lettuce. A small piece is enough to satisfy cravings and deliver nutrients without overdoing it.

Important Tips

• Look for cultures: The label may say “cultures” or “cheese cultures,” indicating beneficial bacteria were used in production.
• Aged is better: Longer aging improves digestibility and nutrient content.
• Listen to your body: Cheese is not essential; if it doesn’t suit you, skip it.
• Avoid processed cheese products: These are not real cheese and lack the health benefits of traditionally made cheeses.

Bottom line: Choose traditional, A2-rich, and aged cheeses. Enjoy them in moderation, and you can reap the health benefits while savoring delicious flavors.