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Gut-healthy cheese board

April 11, 2019 | Heather Shannon
gut friendly cheese board

If gut issues make you feel you should avoid the cheese board trend, you’ll enjoy this option.

Aged hard cheeses such as parmesan and cheddar have less lactose, meaning fewer side effects for the lactose intolerant.

Thanks to the sharper flavor of aged cheeses, you’ll find small bites so satisfying that you can enjoy less of it and save on calories, says Katie Rankell, director of the UCI Health Weight Management Program.

Pair the cheeses with fermented foods such as pickles and olives to provide probiotics, which thrive in the gut and have an impact on one’s overall health. Raw fruits and vegetables also provide fiber, vitamins and crunch.

Mix in some flaxseeds, which have been shown to help lower cholesterol, and are one of the only non-fish sources of Omega-3 oils. They are also high in fiber, which keeps the digestive system humming.

Rankell says that eating gut-healthy foods in general is important for:

  • Preventing and managing gastrointestinal issues
  • Improving absorption of nutrients
  • Managing your overall health

This appetizing combination of foods looks great on either marble or wood. Use your creativity and don’t be afraid to experiment.

Gut-healthy cheese board

Serves 12

  • 4 ounces Pecorino romano
  • 4 ounces parmesan
  • 4 ounces aged cheddar
  • Flaxseed crackers, 30 crackers
  • 1 apple, sliced
  • Grapes, 1 bunch
  • Red pepper, sliced
  • 8 ounces roasted garlic hummus
  • 8 ounces olives, green or kalamata
  • 2 pickles, sliced into chips


Arrange cheeses on board, leaving enough space to arrange other items in between each block.

Arrange remaining items around cheeses, being careful to keep the crackers away from wet items.



Actual nutrition may vary

  • Calories 344
  • Fat 16.4 grams
  • Carbohydrate 37.1 grams
  • Fiber 4.5 grams
  • Protein 11.3 grams

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