Is Cottage Cheese Good for Gut Health? A Dietitian’s Take

Aside from boosting your protein intake for the day, cottage cheese also offers other nutrients worth talking about, like calcium, B vitamins, and phosphorus which support bone, cell, and metabolic health, per the U.S. Department of Agriculture (USDA). But is cottage cheese good for gut health? Here’s what our experts had to say. (Hint: It’s good news.)

Is cottage cheese actually good for gut health?

When asked whether or not cottage cheese is beneficial for gut health, a gastroenterologist and two registered dietitians all agreed that the trendy cheese is a smart choice, depending on the variety.

“Cottage cheese can be good for gut health because it is generally considered to be a fermented dairy product, similar to yogurt,” says Wendi LeBrett, MD, gastroenterologist and educator. However, not all cottage cheese is created equal when it comes to gut health benefits. That’s because some brands are not cultured or fermented. “Cottage cheese that is cultured (FYI, look for labels that say ‘contains live and active cultures’) is a great choice for supporting gut health since it contains live bacteria, also known as probiotics,” adds Russell-Murray.

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Probiotics are a cornerstone of gut-healthy eating as they help cultivate populations of beneficial bacteria in the gut microbiome— a colony of over a trillion microorganisms largely living in the colon. This bacterial community supports overall gut health by increasing digestive regularity and reducing gas, bloating, diarrhea, and constipation symptoms. However, research is also finding it to be increasingly influential across the whole body, such as supporting immune, heart, and even brain health (just to name a few).

Plus, evidence-based research supports the notion that fermented dairy can positively impact the gut microbiome. For example, a 2020 systematic review of multiple studies published in Gut Microbes found that consuming milk, yogurt, and kefir increased two beneficial bacteria strains in three separate studies. Meanwhile, a 2023 review in Food Research International found that eating organic dairy may help regulate gut inflammation.

How much do you need?

We’ve learned that cottage cheese can help your gut, and that’s all well and good (no pun intended). But how much cottage cheese should you eat per day to reap these benefits?

Currently, there’s no official recommendation for fermented food or cultured dairy intake from the U.S. Department of Agriculture, the organization that’s responsible for releasing the U.S. Dietary Guidelines for Americans every five years. However, our experts offered guidance.

“Research shows that a fairly large and consistent quantity of fermented food needs to be consumed to make a significant impact on gut health,” says Russell-Murray. The study Russell-Murray is referencing found that individuals eating somewhere between four and six servings of fermented foods per day significantly increased microbiota diversity and decreased bodily inflammation.

“That being said, less frequent consumption can still have positive outcomes,” says Russell-Murray. “In general, I encourage regular consumption of all fermented foods as tasty options that may support gut health.”

Thankfully, regular consumption can look different depending on individual needs and preferences. “Aim to have three to five servings of probiotic-rich foods per week; this can include cottage cheese, yogurt, sauerkraut, kimchi, and miso,” adds Dr. LeBrett. Whereas Amy Davis, RDN, a registered dietitian at Amy Davis Nutrition suggests that “about half to one cup of probiotic-rich cottage cheese daily can provide gut health benefits, though individual needs vary.” However, to learn how much is right for you, reach out to your own healthcare team and work with a registered dietitian for individualized recommendations.

Are there any potential side effects?

While cottage cheese can help heal your gut, unfortunately, not everyone can tolerate it. In a 2020 study published in Nutrients, researchers discovered that while a high-dairy diet of over four portions per day more positively influenced gut microbes than a low-dairy diet of less than one serving per day, people who ate a diet rich in dairy reported more cases of constipation. Herein lies one of the biggest concerns surrounding cottage cheese consumption.

“One consideration to keep in mind is that a large portion of the population is at least mildly lactose intolerant and may not tolerate large quantities of lactose well,” says Russell-Murray. For reference, lactose intolerance makes it difficult to digest lactose—a type of sugar that’s commonly found in dairy products. Symptoms of lactose intolerance could be as mild gas and bloating or as inconvenient as diarrhea and constipation.

“Some brands of cottage cheese also contain gums, thickeners, or carrageenan that may negatively impact gut health by causing inflammation or disrupting the gut barrier, but more research is needed to confirm the long-term effects of these ingredients,” Davis adds.

Cottage cheese with probiotics may also not be the best-fermented food choice for you if you simply don’t like the taste. In this case, opt for other fermented food options like yogurt, kimchi, kefir, miso, tempeh, kombucha, buttermilk, sauerkraut, or certain types of pickles to improve your biome’s health.

8 ways to enjoy cottage cheese

If you can tolerate dairy, enjoy the taste of cottage cheese, and are looking for new and creative ways to use it at home, we have some delicious ideas. Consider the following:

Soups

If you’re a creamy soup lover, try substituting half-and-half, heavy cream, or sour cream in your recipes with cultured cottage cheese. “Adding a dollop of cottage cheese to soups makes for a creamy boost of probiotics,” says Davis. It also doubles as the perfect tangy soup garnish.

Smoothies

Sneaking cottage cheese into your morning or post-workout smoothie is a fantastic way to maximize the nutrition of this already nourishing beverage. “Blending it into smoothies makes for a great quick and easy high protein snack,” Russell-Murray says.

Blended with toppings

“I like blending cottage cheese as it helps with the texture; I enjoy mine with a drizzle of honey and a sprinkle of walnuts,” says Dr. LeBrett. You could also top blended cottage cheese with chili crisp, diced veggies, or leftover tomato sauce for a savory treat. These recipes can easily be turned into parfaits for a filling snack because “cottage cheese is a great base for sweet or savory parfaits,” Davis assures.

Scrambled eggs

While eggs are already a protein go-to for many, you can up your gains even more—and get the gut health benefits of probiotics—by mixing cottage cheese into your morning scramble. “I struggle with the texture of cottage cheese so I prefer to mix or blend it into food items like scrambled eggs,” shares Russell-Murray.

Pancakes

Even pancakes can benefit from the addition of cottage cheese with probiotics. “I love to make cottage cheese pancakes to boost the protein content of my breakfast,” Dr. LeBrett says. If the texture of cottage cheese curds doesn’t bother you, add a spoonful or two right to your batter. And if it does, simply blend all your ingredients together.

Dips

Davis often turns to cottage cheese for an alternate dip option. “It can be blended with fresh herbs, garlic, onion, and thyme for a high-protein ranch dip,” she says. This preparation is nothing short of *chef’s kiss* when paired with your favorite chips, crackers, or crudité veggies.

Overnight oats

Overnight oats are an easy and tasty make-ahead breakfast option when you need to run out the door in the morning. And it just so happens to benefit from the addition of our beloved cottage cheese. “I often add blended cottage cheese to my overnight oats,” explains Dr. LeBrett.

Creamy tomato sauce

Cottage cheese can also help you forgo the addition of half-and-half, heavy cream, mascarpone, or even sour cream in tomato sauce recipes. “Blending it into tomato sauce makes for a rich and creamy blush sauce,” says Russell-Murray.

The Final Takeaway

When it comes down to it, cottage cheese can be a smart choice for gut health, depending on the variety you choose. “To ensure you’re getting gut health-supporting probiotics from your cottage cheese, look for ‘live and active cultures’ on the label,” Davis reiterates. It’s just a bonus that so many delicious recipes can be made with this affordable and accessible dairy product.

However, it’s crucial to not only focus on cottage cheese and other probiotic-containing foods when looking to boost gut health. “It’s important to balance cottage cheese with a diet rich in plant-based fiber and prebiotics, found fruit, vegetable, beans, nuts and seeds,” says Dr. LeBrett.

Fiber and prebiotics (a type of fiber) feed the healthy bacteria already present in your gut microbiome (and any you introduce through probiotics), enabling the system to thrive as a whole. Additionally, brilliantly-colored fruits and veggies, as well as other antioxidant-rich foods like legumes, nuts, and seeds, help reduce inflammation throughout the body and microbiome, making them smart gut-friendly food choices as well.