Cheese is often misunderstood. While some varieties are highly processed and lack nutritional value, high-quality cheese can be one of the most nutrient-dense, gut-friendly foods available. Cheese provides essential fats, bioavailable minerals, and beneficial bacteria that support gut and cellular health when made from raw milk, grass-fed sources, or aged using traditional fermentation methods.

But not all cheese is created equal. Many conventional cheese products are heavily processed, stripped of beneficial nutrients, and made from the milk of grain-fed cows exposed to antibiotics and GMOs. If you want to enjoy the benefits of cheese without the downsides, it’s important to choose wisely.

One surprising place to find high-quality, gut-supportive cheese? Costco. The store carries several excellent options that offer the health benefits of real cheese without harmful additives. Here are three of the best.

1. Raw Gruyere – A Gut-Supportive, Nutrient-Dense Cheese

Raw cheese is one of the best choices for gut health, and Gruyere is a standout. This cheese is made from raw sheep’s milk, which contains more bioavailable nutrients like vitamin A, vitamin D, and essential fatty acids. Unlike pasteurized cheese, raw Gruyere retains its natural enzymes and probiotic strains, making it a beneficial food for digestion and gut microbiome balance.

Sheep’s milk is also naturally rich in conjugated linoleic acid (CLA), a healthy fat that has been studied for its potential benefits in reducing inflammation and supporting metabolic function. Because the sheep graze on pasture, the milk is free from synthetic hormones, pesticides, and GMOs, ensuring a cleaner, more nutrient-dense cheese.

2. Kingdom Organic Cheddar – A Grass-Fed, Easy-to-Digest Option

While many cheddars on the market come from conventional dairy operations, Kingdom Organic Cheddar is made from the milk of grass-fed cows. Grass-fed dairy contains significantly higher levels of omega-3 fatty acids and CLA, which have been linked to improved mitochondrial function and reduced inflammation.

Fermented cheeses also contain bioavailable minerals such as calcium, magnesium, and phosphorus, which play a key role in cellular energy production and metabolic health. While not raw, this cheddar is still a solid option for those looking for an organic, grass-fed cheese that supports gut and cellular function.

3. Parmigiano Reggiano – Aged for Maximum Nutrient Absorption

Aged cheeses offer unique health benefits because they undergo a natural fermentation process that enhances digestibility and nutrient availability. Parmigiano Reggiano is one of the best examples, as it’s aged for a minimum of 12 months, allowing beneficial bacteria and enzymes to develop.

This traditional Italian cheese is produced under strict regulations that prohibit the use of GMOs and synthetic rennet, ensuring a cleaner, high-quality product. The long aging process naturally breaks down lactose and proteins, making it one of the easiest cheeses to digest, even for those with mild dairy sensitivities.

Additionally, Parmigiano Reggiano is a great source of calcium and phosphorus, two minerals that are essential for bone strength, nervous system function, and cellular energy production.

Avoid These When Buying Cheese

To get the full health benefits of cheese, avoid:

• Highly processed cheese products – These often contain emulsifiers, artificial flavors, and preservatives that can disrupt gut health.
• Non-organic dairy – Conventional cheese from grain-fed cows may contain higher levels of inflammatory compounds.
• Pre-shredded cheese – Often coated with anti-caking agents that interfere with digestion.

Final Thoughts

Choosing high-quality cheese can significantly affect gut health and metabolic function. Raw, grass-fed, and aged cheeses provide bioavailable nutrients, probiotics, and healthy fats that support overall wellness. Costco offers several excellent options, including raw Gruyere, Kingdom Organic Cheddar, and aged Parmigiano Reggiano. By choosing the right cheese, you can enjoy the benefits of real dairy while supporting your gut and cellular health.