"I'd go vegan, but I just can't give up cheese." We hear it all the time. Cheddar, mozzarella, Gruyere, brie: whatever your favorite, cheese is one of the most-loved foods on the planet. And anyone who has tried to stop at one slice of pizza knows it can be hard to put down. So is cheese actually addictive? Here's what the science says.
Is cheese actually addictive?
Not in the way drugs are, but there's a reason the idea caught on. The main protein in milk is casein. When casein is digested, it can release small protein fragments called casomorphins. In lab and animal studies, casomorphins bind to the brain's opioid receptors, the same receptors involved in pleasure and reward.
That's where the "cheese is like a drug" headlines come from. But the evidence in people is much thinner. A 2023 review concluded that the effects of these peptides are still difficult to establish, largely because there are few studies in living humans and no one has shown how much would need to be absorbed to have an effect. So casomorphins may play a small part in why cheese is satisfying, but they don't make it addictive in any clinical sense.
Why is cheese so hard to stop eating?
The bigger reason is probably simpler: cheese is rich, salty and often paired with refined carbs. When researchers asked people which foods they found hardest to control, highly processed foods high in fat and refined carbohydrates, such as chocolate, pizza and cake, were the ones most linked with "addictive-like" eating. It's the combination of fat, salt and fast-digesting carbs, plus habit, that keeps you coming back. Sugar works in a similar way; read more in the science behind sugar cravings.
How much cheese is too much?
Cheese counts toward the dairy group in U.S. dietary guidance, and 1 1/2 ounces of natural cheese counts as 1 cup of dairy. It's easy to go well past that with pizza, nachos or a cheese board. Cheese is also high in saturated fat and sodium, so it's worth keeping portions in check whether or not you plan to give it up.
Many people also cut back on dairy for the planet: livestock farming accounts for an estimated 14.5% of human-caused greenhouse gas emissions, according to the UN's Food and Agriculture Organization. Others do it for animal welfare. For a personal take, read 7 reasons why I don't eat dairy or meat.
Can you eat cheese if you're lactose intolerant?
Often, yes, in moderation. Lactose intolerance happens when your body makes too little lactase, the enzyme that digests the sugar in milk, so lactose causes gas, bloating or diarrhea. Hard, aged cheeses like cheddar and parmesan contain very little lactose, and they're among the lower-lactose foods people with lactose intolerance can often tolerate. Soft, fresh cheeses usually contain more. The NIH notes that some people only need to limit lactose, while others need to avoid it. Our article on lactose intolerance and gut health has more.
How to cut back on cheese
Take a break and let your taste reset
Cravings often follow habits. If you take a break from cheese, many people find they miss it less over time. Starting with the meals where cheese is a habit rather than the star, like a sandwich or a salad, makes it easier.
Swap in other big flavors
Much of what we love about cheese is savory, salty depth. Nutritional yeast, miso, toasted nuts and seeds, olives, herbs and a squeeze of lemon can fill that gap in pasta, salads and grain bowls.
Try plant-based cheeses
There are more dairy-free cheeses on grocery shelves than ever, and many melt and stretch like the real thing. They vary a lot in nutrition, though: many are low in protein and some are high in sodium or saturated fat, so check the label. If you're cutting dairy, make sure you're still getting enough protein; our guide to everyday vegan protein options can help.
Ready to give it a go? Start small, be patient with yourself, and enjoy the experiment. (Sorry, was that a bit cheesy?)
