Can You Eat Cheese on a Paleo Diet? Here’s What You Need to Know

 

The Paleo diet, often referred to as the "caveman diet," is based on the idea of eating like our ancestors did during the Paleolithic era, which spans from approximately 2.5 million to 10,000 years ago. This diet emphasizes whole foods that could have been hunted or gathered, such as lean meats, fish, fruits, vegetables, nuts, and seeds. However, one of the most frequently asked questions by those interested in or following the Paleo diet is whether cheese—or dairy products in general—can fit into this eating plan.

What Is the Paleo Diet?

Before diving into the specifics of whether cheese is allowed on the Paleo diet, it’s important to understand the basics of this diet. The Paleo diet is primarily focused on foods that were available before the advent of agriculture. This means that foods that are processed or were introduced after the development of farming, such as grains, legumes, and dairy, are typically excluded.

The rationale behind the Paleo diet is that our bodies are better adapted to the foods our ancestors ate during the Paleolithic era. Proponents believe that by eliminating modern foods, particularly processed foods and those that can cause inflammation, you can achieve better health, manage weight more effectively, and reduce the risk of chronic diseases.

The Cheese Dilemma: Is It Paleo?

Cheese is made from milk, a product of domesticated animals. Since dairy farming was developed after the Paleolithic era, it technically doesn’t fit into the strictest interpretation of the Paleo diet. However, the question isn’t as black-and-white as it might initially seem.

The Argument Against Cheese on a Paleo Diet

1. Dairy as a Post-Agricultural Food: The strict Paleo diet excludes dairy because it is a product of domesticated animals. The human digestive system evolved before the domestication of animals, which means our ancestors didn’t consume dairy. Therefore, from a purist Paleo perspective, cheese should be off-limits.

2. Lactose Intolerance: Many people are lactose intolerant, which means they have difficulty digesting lactose, the sugar found in milk. This condition was less common in Paleolithic humans, who did not consume dairy. Some Paleo enthusiasts argue that consuming dairy, including cheese, can lead to digestive issues, inflammation, and other health problems.

3. Potential for Inflammation: Dairy, including cheese, has been linked to inflammation in some individuals. This is especially true for those with sensitivities to lactose or casein (a protein found in milk). Since the Paleo diet is also about reducing inflammation in the body, avoiding dairy is often recommended.

The Case for Including Cheese on a Paleo Diet

Despite the reasons mentioned above, some Paleo followers choose to include cheese in their diet, particularly those who follow a more modern or modified version of Paleo. Here’s why:

1. Nutrient Density: Cheese is rich in calcium, protein, and healthy fats. Certain cheeses, such as those made from grass-fed animals, can also contain beneficial fatty acids like conjugated linoleic acid (CLA), which has been associated with various health benefits, including reduced inflammation and improved body composition.

2. Lactose-Free Options: Many aged cheeses are naturally low in lactose because the aging process breaks down much of the lactose in the milk. Cheeses such as Parmesan, cheddar, and Swiss are examples of cheeses that are typically well-tolerated by those with lactose intolerance.

3. Probiotic Benefits: Some types of cheese, particularly those that are fermented, can contain beneficial probiotics that support gut health. A healthy gut microbiome is crucial for overall health, and including probiotic-rich foods can be beneficial, even on a Paleo diet.

4. Individual Tolerance: The Paleo diet is about listening to your body and understanding what works best for you. If you find that you tolerate cheese well and it doesn’t cause any digestive discomfort or other adverse effects, some argue that it can be included in moderation.

Types of Cheese That Could Be Considered Paleo-Friendly

If you decide to include cheese in your Paleo diet, it’s important to choose high-quality options. Here are a few types of cheese that are often considered more Paleo-friendly:

1. Raw Cheese: Raw, unpasteurized cheese from grass-fed animals is often considered the best option for those following a more flexible Paleo diet. Raw cheese retains more of the beneficial bacteria and nutrients that are often lost during pasteurization.

2. Goat and Sheep Cheese: Some people who follow a Paleo diet tolerate cheese made from goat or sheep milk better than cow’s milk. Goat and sheep milk cheeses are often easier to digest and contain different proteins than cow’s milk, which may reduce the risk of inflammation.

3. Aged Cheese: As mentioned earlier, aged cheeses like Parmesan or cheddar contain little to no lactose, making them a better option for those concerned about lactose intolerance.

How to Incorporate Cheese into a Paleo Diet

If you choose to include cheese in your Paleo diet, moderation is key. Here are a few tips:

• Start Slowly: If you’re not sure how your body will react to cheese, start with small amounts and see how you feel.
• Pair with Whole Foods: Combine cheese with other Paleo-friendly foods like vegetables, nuts, or meats to create balanced meals.
• Listen to Your Body: Pay attention to how your body responds to cheese. If you experience any negative symptoms like bloating, fatigue, or skin issues, it may be best to avoid cheese.

Conclusion

While cheese is not technically Paleo, many people who follow a more relaxed version of the diet choose to include it due to its nutritional benefits and their personal tolerance levels. The key is to focus on high-quality, minimally processed cheeses, and to listen to your body’s response. Ultimately, whether or not cheese has a place in your Paleo diet is a personal decision that depends on your health goals, dietary needs, and how strictly you want to adhere to the Paleo principles.

By making informed choices, you can enjoy the potential benefits of cheese without straying too far from the core tenets of the Paleo diet.