A selection of nutrient-dense cheese that supports gut and muscle health

Dairy Upgrades: 6 Nutrient-Dense Options to Fuel Gut and Muscle Health

Bala BitesGut HealthNutrition & SupplementsMay 29, 2025

BALA BITES: DAIRY WE LIKE THE BEST

Dairy gets a mixed rap.

I should know. I spent 20 years lactose intolerant and was stuck in a love-hate relationship with it.

But now that my gut is in better shape (thanks to my Bala reset), dairy is firmly in the “love” column. No more lactose intolerance for more.

Now, high protein dairy is a cornerstone of my daily protein goals. It's a surprisingly powerful ally for gut health.

You have to choose wisely though and we'd like to help.

Time to upgrade your dairy game. Below we share our six MVPs of the healthy dairy world—each delivers on flavor, function and versatility.

If you follow this guide, dairy can become one of the most nutrient-dense, protein-packed, gut-friendly foods in your kitchen.

THE SIX MVPS OF DAIRY

Want the best dairy for gut health? Here are our 6 favorites.

Images of six nutrient-dense dairy items associated with health and wellness

1. Pecorino Romano: The Longevity Cheese

Made from sheep’s milk and rich in protein, calcium, and C15:0—a rare fat tied to longevity and disease prevention.

Sardinians eat it regularly and they top the global charts for healthy aging.

How To Use It: Shaved on roasted veggies, mixed into eggs or added to popcorn. We also love it with crackers, hummus and honey. Better yet, order the Cacio e Pepe at your favorite Italian restaurant.

Want to learn more? Read our deep dive on Pecorino.

2. Cottage Cheese: The Silent Superfood

Unsexy—but underrated.

One cup can pack 25–30g of protein, gut-friendly probiotics and selenium (for thyroid and immune support).

Cottage cheese protein content rivals many protein powders so it's a great upgrade for those who tire of powders.

It's no longer underrated though. The WSJ reports that cottage cheese sales are up 50% in the last five years.

Favorite brand: Good Culture — organic, full-fat, no gums or fillers.

How To Use It: Make it sweet with berries and honey. Make it savory with olive oil and pepper. Top it on nice sourdough bread. Or on crackers with everything salt.

Bonus Material: Cottage cheese breakfast tacos

delicious high protein cottage cheese breakfast tacos

3. Parmesan: The Flavor Multivitamin

Parmesan is a nutrient-dense cheese that's high in protein, phosphorus and calcium. A good wheel of it can run over $1,000. It's basically cheese gold.

Why? It's aged, low in lactose and umami-rich. Of course, umami is that savory, fifth flavor—and Parmesan is packed with it thanks to natural glutamates that get more intense with age.

How To Use It: Blend into pesto, top it on roasted broccoli or stir into risotto or coconut rice. An easy protein-rich snack when paired with honey and hummus.

4. Mozzarella: Your Melt-Friendly Ally

Buffalo mozzarella (Mozzarella di Bufala) is your upgrade. It's lower in sodium and higher in B12 than cow mozzarella. The creamier texture is killer for so many mouth-watering uses. Buffalo mozzarella is a tremendous, nutrient-dense alternative to boring dairy.

Look for PDO certification to ensure it’s from Italy.

How To Use It: Classic caprese, make-your-own pizza or pair it with prosciutto.

5. Skyr & Greek Yogurt: Fermented Powerhouses

Skyr and Greek yogurt are two healthy, high-protein dairy options.

They are thick, creamy, protein-packed and full of probiotics.

Both are superior to standard yogurt—less lactose, more nutritional punch.

Skyr is from Iceland. It's mild flavor and high protein make it a great way to start off your day or a healthy midday snack.

Greek Yogurt has been more readily available with its classic and tangy taste.

Both are high in histamine so not for those sensitive to histamine.

How To Use it: On its own with berries and honey, in smoothies or as a dip base.

6. Kefir: The Gut’s Best Friend

It's yogurt on steroids. A drinkable yogurt with major superpowers.

Kefir has 3x more probiotic strains than regular yogurt. It's considered to be both an antimicrobial and an antioxidant.

Goat kefir is easier to digest because it contains A2 casein so it is less inflammatory.

How To Use it: Straight with cinnamon, blended into smoothies or as a protein-rich salad dressing. Careful of the added sugars!

MILK MATTERS

Not all milk is created equal. Here’s how to pick the one that works for your body.

Cow milk: Nutrient-rich but watch for A1 casein—some find it hard to digest. A2 milk is easier on the gut.
Sheep milk: More protein and calcium. Gentler on the gut.
Goat milk: Closest to human milk. Easier for many to tolerate.

Not sure where to start? Variety is your ally.

Being curious about different milks—and how your body responds—is part of the process.
And if sipping goat or sheep milk feels too foreign, start with cheese. It’s a delicious on-ramp to discovery.

SUMMARY

Choosing the right dairy can boost gut health, protein intake, and long-term wellness—especially if you focus on high-quality, full-fat, fermented, and A2 or sheep-based options.
Pecorino Romano is rich in protein and C15:0, a rare fat linked to longevity—plus, it’s delicious on just about everything.
Cottage cheese is having a comeback for good reason: it’s high in protein, contains probiotics, and is a satisfying alternative to protein powders.
Skyr, Greek yogurt, and kefir are fermented all-stars with gut-friendly benefits and are ideal for snacks, smoothies, or savory swaps.
Buffalo mozzarella and Parmesan add nutrition and umami without heavy lactose, making them flavorful, functional staples for your kitchen.