I am vested in helping my patients optimize their physical and mental health. If you or your loved one needs help, send me a message by filling out the contact form below.
Comprehensive weekly meal plans best suited for your condition (Celiac Disease, IBS, Ulcerative Colitis, Pancreatic Disorders, Gall Stones, Diabetes, Kidney…
Chronic inflammation can have a profound affect on mind and body. Affirmations are a great way to attain and sustain a positive outlook. Explore my blog for daily affirmations, anti-inflammatory recipes and research- based evidence on inflammation reducing foods.
Supplements should be chosen based on need, form, dose, safety, and quality, not marketing. A “natural” or “organic” label does not automatically mean better absorbed, safer, or more effective.
For the Pro-Inflammatory Reduction Framework™, supplements are best used to support the body after addressing food quality, gut health, blood sugar balance, stress, sleep, movement, and toxin exposure.
The 6-Step Supplement Selection Checklist
1. Start with the reason
Ask:
Is there a known deficiency?
Is there a lab value to follow?
Is this for prevention, repletion, or symptom support?
Could food meet the need first?
2. Choose the most absorbable and tolerated form
Examples:
Nutrient
Preferred Form
Vitamin D
D3, cholecalciferol
Vitamin K2
MK-7
B12
methylcobalamin or hydroxocobalamin
Calcium
calcium citrate
Vitamin E
natural d-alpha with mixed tocopherols
Vitamin C
buffered ascorbate or liposomal
Vitamin A
beta-carotene for general support; retinol only when clinically indicated
3. Avoid unnecessary high doses
More is not always better. Fat-soluble vitamins, especially A, D, E, and K, require more caution because they can accumulate in the body.
4. Look for third-party testing
Choose products tested by organizations such as USP or NSF. USP verifies supplement quality, and NSF tests products to confirm contents match the label.
5. Avoid “proprietary blends”
A proprietary blend may hide the exact amount of each ingredient. This makes it harder to evaluate safety, effectiveness, and interactions.
6. Check medication interactions
Important examples:
Vitamin K can interfere with warfarin-type blood thinners.
Calcium can interfere with thyroid medication and some antibiotics.
Vitamin E in high supplemental doses may increase bleeding risk.
Vitamin D with calcium may increase risk of high calcium levels if overused
For Cheese lovers, eliminating cheese on an anti-inflammatory diet may be a dealbreaker, for some. You may find a cheese less pro-inflammatoory for you.
Cashew-based cheeses may work well for people sensitive to dairy.
What About Other Cheeses?
Potentially Better-Tolerated Choices
Mozzarella, Feta, Ricotta, and Cottage cheese
Cheeses That May Trigger Symptoms More Often
Heavily Processed or Aged Cheeses
These may be more problematic for sensitive individuals:
processed cheese products
cheese spreads with additives
highly processed shredded cheeses
ultra-processed cheese snacks
heavily aged cheeses if histamine-sensitive
Anti-Inflammatory Cheese Guidelines
A Simple Framework
Choose:
minimally processed
organic when possible
grass-fed sources if available
shorter ingredient lists
smaller portions
paired with fiber-rich foods
Combine cheese with:
vegetables
olives
nuts
beans
fruit
herbs
This may help reduce blood sugar spikes and support satiety.
Practical Takeaway
There is no single “perfect” cheese.
The better question is: How does your body respond?
A food may be anti-inflammatory for one person and problematic for another depending on:
gut health
immune activity
genetics
microbiome
total lifestyle load
Your body often gives clues:
energy
digestion
skin
congestion
pain
sleep
mood
These patterns matter.
A practical approach is:
reduce ultra-processed cheese products
choose cleaner, minimally processed forms
test tolerance thoughtfully
observe symptoms and patterns
focus on overall inflammatory load, not perfection
This fits closely with your Pro-Inflammatory Reduction Framework™ approach: reducing cumulative inflammatory burden one realistic step at a time.
Cheese is often confusing for people trying to reduce inflammation.
Some people feel fine eating cheese. Others notice bloating, congestion, fatigue, joint discomfort, headaches, or digestive upset afterward.
So is cheese inflammatory? The answer is not always simple.
Symptoms are not random. They may be signals from the body that something is not being tolerated well.
Different cheeses affect people differently depending on:
the type of milk
level of processing
additives and preservatives
gut health
immune balance
overall inflammatory load
Instead of looking at cheese as simply “good” or “bad,” it may be more helpful to ask:
How does this food affect my body over time?
Why Some Cheeses May Increase Inflammatory Load
Certain cheeses and cheese products may contribute to inflammation in sensitive individuals.
Potential reasons include:
reactions to dairy proteins such as casein or whey
lactose intolerance
artificial ingredients and preservatives
excess sodium
inflammatory oils and fillers
histamine reactions from aged cheeses
Highly processed cheese products may contain:
artificial colors
stabilizers
gums
preservatives
ultra-processed oils
These factors may increase inflammatory stress in some individuals.This does not mean everyone must avoid cheese completely.it means quality, quantity, and individual tolerance matter.
Goat Cheese and Inflammation
Goat Cheese May Be Easier for Some People
Many individuals report tolerating goat cheese better than traditional cow dairy.
Possible reasons:
different protein structure
lower lactose content
easier digestion for some individuals
often less processed
Goat cheese is commonly softer and may contain fewer additives when minimally processed.
Good options may include:
plain chèvre
organic goat cheese
herb goat cheese with simple ingredients
Pairing goat cheese with vegetables, herbs, nuts, or beans may help support blood sugar balance and satiety.
Sheep Cheese
Some people also tolerate sheep milk cheeses better than cow dairy.
Examples include:
Manchego
Pecorino
sheep feta
These cheeses are often rich in flavor, allowing smaller portions to feel satisfying. However, aged cheeses may still trigger symptoms in people sensitive to histamines.
Cashew Cheese and Plant-Based Cheese Alternatives
Cashew cheese has become increasingly popular as a dairy-free alternative.
Potential benefits:
dairy-free
often rich in healthy fats
may reduce exposure to dairy triggers for sensitive individuals
However, not all plant-based cheeses are equally supportive. Some commercial vegan cheeses contain:
refined starches
seed oils
carrageenan
gums
artificial flavors
Reading labels matters. A simpler ingredient list is often a better choice.
Look for ingredients such as:
cashews
herbs
cultures
olive oil
nutritional yeast
Homemade versions may provide even cleaner options.
Which Cheeses May Be Better Tolerated?
Some people do better with fresher, minimally processed cheeses such as:
feta
mozzarella
ricotta
cottage cheese
goat cheese
These may contain fewer additives and may be easier to digest for some individuals. Again, tolerance varies from person to person.
A More Practical Anti-Inflammatory Approach
An anti-inflammatory lifestyle is not about perfection. It is about reducing overall inflammatory load over time. A helpful strategy may include:
reducing ultra-processed cheese products
choosing minimally processed options
watching ingredient lists
paying attention to symptoms
pairing cheese with fiber-rich whole foods
focusing on overall dietary patterns
Your body often gives clues through:
digestion
skin changes
energy levels
congestion
sleep
discomfort
mood
These patterns matter.
Final Thoughts
Cheese itself is not automatically inflammatory for everyone.
The better question may be: What type of cheese, in what amount, and how does my body respond? Small, realistic changes may reduce inflammatory burden over time. Symptoms are signals.
Learning to recognize those signals is often the beginning of change.
If you want to better understand how daily foods and lifestyle factors may contribute to inflammation, I teach this step-by-step in my course:
Detecting and Reducing Pro-Inflammatory Lifestyle Factors in 30 Days
