Certain foods and drinks get a bad rap when it comes to health, weight, and digestion, and people feel guilty about consuming them.
I’m talking about cheese, chocolate, red wine, takeout and cookies. But are they always as unhealthy as we think?
According to science, the answer is no, and with some of these foods, there are some genuine gut benefits that can also improve your overall health.
say yes to cheese
The next time you pass the cheese board, think again, because it might be just what your gut microbes are craving.
Any food that requires microbes to produce it is classified as fermented, and that includes cheese.
The cheesemaking process involves adding microbes and an animal enzyme (rennet) to milk. The type of microbes used can affect the nature of the cheese; for example, the bacterium Propionibacterium shermanii creates the holes in Swiss cheese and Penicillium fungi, the veins in blue cheese. And the longer the cheese is aged (especially if it’s made in small batches), the more microbes it contains, and the fewer additives, than factory-made brands.
Certain foods and drinks get a bad rap when it comes to health, weight, and digestion, and people feel guilty about consuming them. I’m talking about cheese, chocolate, red wine, takeout and cookies. But are they always as unhealthy as we think?
This is because manufacturers tend to speed up the fermentation process by adding more enzymes, but this means less time for the microbes to work to convert the sugar, fats, and proteins in milk into chemicals like GABA, which are has been linked to improving mood. and lower blood pressure.
Some of the bacteria in cheese, especially if it’s made with raw milk like Parmigiano Reggiano, colonize our intestines.
A study in the journal Nature in 2019 showed that eating 45g of this every day for a week led to a noticeable increase in bifidobacteria, which have antioxidant benefits.
These benefits are often overlooked due to the saturated fat and salt content in cheese and the risk to cardiovascular health this could pose.
But in fact, science suggests otherwise. A review of 13 studies published last year by the University of Denmark found that cheese, unlike whole milk, protects against heart disease.
Another study in 2018 compared the impact of eating whole buttered Irish cheddar cheese combined with protein powder and a calcium supplement (to emulate the nutrients etc. in the cheese): after six weeks, cheese eaters had levels of significantly lower cholesterol.
Obviously, cheese is also a great source of calcium, for strong bones and teeth, but it’s also necessary for our hearts, muscles and nerves to function properly (it’s particularly important in women during and after menopause to help prevent osteoporosis).
I eat a bit of cheese most days – about 30g (about the size of a matchbox), often grated over plant-based bolognese or in a veggie-filled sandwich (see recipe on right) . My advice is to prefer quality to quantity and, if you can, buy locally.
Maximize the health benefits by trying a variety of different aged cheeses, all with their own unique profiles of microbes and microbe-produced chemicals, so one day it might be grated Parmigiano Reggiano in soup, another day Stilton on a whole grain cracker with a tomato slice, or chopped Emmental in a salad.
Some of the bacteria in cheese, especially if it’s made with raw milk like Parmigiano Reggiano, colonize our intestines. A study in the journal Nature in 2019 showed that eating 45g of this every day for a week led to a noticeable increase in bifidobacteria, which have antioxidant benefits.
Raise a glass of red wine
If you enjoy a small glass of red wine with a meal, the good news is that it’s a fantastic source of polyphenols, plant chemicals with powerful antioxidant properties. In a nutshell, this means they help eliminate damage to your cells caused by aging, the environment, and your lifestyle. Polyphenols are anti-inflammatory, antimicrobial, and even have heart-protective and cancer-preventive properties, according to a 2016 study in the journal Oxidative Medicine and Cellular Longevity.
Other research has suggested this explains the ‘French paradox’: the relatively low incidence of cardiovascular disease in a nation known for drinking wine and, yes, eating cheese.
I like to think of polyphenols as a fertilizer for our gut bacteria, helping them grow in number and diversity. Variety is key, so mix up the grape varieties you drink.
Of course, this does not mean that you should drink more. Or start drinking if you don’t at this time.
In the short term, drinking more than a glass or two a night cancels out the anti-inflammatory benefits of polyphenols.
Instead, it can cause temporary leaky gut, which means your gut becomes more permeable, allowing toxins in.
But you can get the goodness of polyphenols from wines, non-alcoholic lagers and porters, or by eating berries and grapes and their juices—blueberries are a particularly rich source.
Sweet news about chocolate
I love chocolate. And I have fine-tuned radar for any evidence that it’s good for me. And there is a lot.
As with red wine, it is mainly due to the abundance of polyphenols that cocoa beans contain. So it follows that the darker the chocolate (and the more cocoa it contains), the greater the guilt-free benefits.
One of my favorite studies, published in the Journal of Nutrition in 2016, found that the polyphenols in dark chocolate reduced the appearance of wrinkles. Dark chocolate (research generally looks at chocolate with 85 percent cocoa solids) is also linked to better mood and cognitive function.
So treat yourself to a square or two a day or the odd cup of cacao, and use cacao (or raw cacao) in smoothies or baking to increase your diversity of plant foods.
Healthy takeaways
There’s a world of difference between a pad thai, packed with vegetables and seafood, and a Domino’s pizza. Similarly, with cookies, a store-bought triple chocolate chip cookie and a homemade oatmeal cookie are far apart on the health spectrum.
With takeout, it’s simple: try to match your plate size to a similar number of plants, that way your gut microbes are still packed with plant fibers.
My general rule of thumb is to supplement a takeout meal with one cup of cooked vegetables, two cups of vegetable salad, or one cup of legumes.
For example, order a salad to add to your hamburger or on top of your pizza; cook up some vegetables as a side dish for your fish and chips; or swap the white rice with your curry for a can of butter beans.
As for the cookies, I recommend making your own fiber-loaded, additive-free cookies once a month in bulk (and store them in the fridge). They’re also a lot cheaper – look for the recipe soon.
Until then, if you really need a sweet snack, try a small handful of dried fruit (dried mango or dates are my current favorites, just check for added sugar), or homemade popcorn (which counts as whole grain). sprinkled with cinnamon or cocoa.
Try This: Pumpkin Feta Open Sandwich
A richer and more perfect combination with a glass of red.
Serves 2
- 2 slices of thick seedless bread
- 250g butternut squash, cut into 1cm cubes
- 2 garlic cloves, peeled
- 2 tablespoons extra virgin olive oil
- 2 teaspoons dried oregano
- 35g feta cheese
- 4 tablespoons thick Greek yogurt
- 20 g arugula or salad leaves
- 1 teaspoon balsamic vinegar
- 60g roasted red peppers
- Sprinkle mixed seeds
Preheat the oven to 180c and line a baking tray with aluminum foil. Add the pumpkin and garlic, drizzle with olive oil and dried herbs, and roast for 20 to 25 minutes, or until soft and golden brown.
Pulse garlic, feta and yogurt in a food processor several times until combined (spreadable but with some texture).
Spread a layer of the feta mixture on bread (toasted if desired), top with arugula, balsamic vinegar, a large dollop of roasted butternut squash, roasted red peppers, and mixed seeds.
did you know
We have billions of bacteria living in our mouths that act as bodyguards, fighting “bad” microbes and preventing them from entering our guts.
ask megan
I have been taking 100mg of doxycycline a day for acne for three years. How bad is this for my gut health? (I have also been drinking kefir and sauerkraut).
Dennis Foley.
Topical antibiotics are often used as a first-line treatment for persistent acne. If that doesn’t help, oral antibiotics such as doxycycline are often prescribed, but this is usually only short-term, three to four months, to prevent antibiotic resistance and upset the balance of gut microbes.
With this in mind, I would first check with your doctor if you still need to take oral doxycycline or if topical antibiotics might be enough.
As you suggest, the antibiotic may affect “good” gut bacteria, specifically reducing the diversity of bifidobacteria, a group that has anti-inflammatory effects.
As with all medications, it comes down to weighing your personal risk against the benefits.
If you need to continue medication, in addition to fermented foods, it’s important to prioritize plant foods, with some of each of the following every day: fruits, vegetables, whole grains, legumes, nuts and seeds, and herbs and spices. , which act as a fertilizer for intestinal microbes.
Spending time outdoors, which exposes you to new microbes, is also worthwhile, whether it’s gardening or taking regular walks.
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