Yogurt and Cheese Linked to Lower Risk of Knee Osteoarthritis

A major new study suggests that cheese and yogurt may be protecting your joints—while a plain glass of milk offers no such benefit.

Knee osteoarthritis affects approximately 14 million Americans, causing pain, stiffness, and a slow loss of mobility that can chip away at independence over time. Now, new research suggests a small dietary shift could help lower the odds of developing it.

Published in the journal Clinical Nutrition, the study followed 10,411 adults in Japan ages 40 to 74 for 11 years. Researchers measured dietary intake using validated self-reported questionnaires, and statistical models adjusted for demographic, lifestyle, and dietary variables to better isolate the food’s true effect.

People who ate the most fermented dairy—cheese or yogurt—were 19 percent to 28 percent less likely to develop knee osteoarthritis than those who ate none at all. Both cheese and yogurt were linked to lower risk on their own, and the association was strongest among people who otherwise ate little dairy overall.

However, drinking regular, unfermented milk showed no association with the risk of knee joint disease.

With osteoarthritis cases expected to climb as the U.S. population ages, the findings point to a low-cost, low-risk way people might help protect their joints, though more research is needed before firm dietary advice can be given.

Why Fermentation Might Matter

Osteoarthritis was long viewed simply as a “wear and tear” disease, but research published in June points to a less obvious culprit: chronic, low-grade inflammation that starts in the gut.

The theory is that when the gut microbiome falls out of balance—a state called dysbiosis—it can allow toxins to leak into the bloodstream, triggering inflammation throughout the body. Over time, that systemic inflammation reaches the joints, where it activates enzymes that aggressively chew away cartilage and the tissue that supports it.

Fermented dairy products like yogurt and kefir deliver thousands of live, beneficial bacteria, primarily from the Lactobacillus and Bifidobacterium genera, directly to the digestive tract—where they act to maintain balance.

They help in two ways: live probiotics modify the gut microbiome, while bioactive compounds (postbiotics) actively downregulate inflammatory markers, reducing signals that promote inflammation.

Previous research suggests the benefits of fermented dairy may stem from probiotics and bioactive compounds produced during fermentation. A 2024 study published in Frontiers in Nutrition found that during fermentation, live lactic acid bacteria transformed milk components into powerful biochemical tools that target systemic, low-grade inflammation.

Top Cheeses for Joint and Gut Health

Not all cheeses are created equal; aged, unheated hard cheeses and traditionally brined varieties offer the highest concentration of protective benefits.

For a cheese to actively combat joint pain and lower osteoarthritis risk, it must maintain a rich profile of live probiotic cultures and specific nutrient compounds that survive processing.

Processed cheeses, such as American cheese or spreadable cheese, and cheeses that undergo high-heat treatment do not provide these joint-protective effects because the beneficial microbes are destroyed.

To maximize anti-inflammatory and joint-protective benefits, prioritize cheeses that are aged naturally or fermented with specific bacterial strains:

Gouda: This cheese contains incredibly hardy strains of probiotic bacteria, such as Lactococcus, that survive stomach acid to populate the gut. It is also rich in vitamin K2, which plays a vital role in regulating bone and cartilage health.
Aged Cheddar: As cheddar ages over months or years, concentrations of Lactobacillus steadily climb. This fermentation process also breaks down almost all lactose, reducing the risk of a digestive inflammatory response.
Feta: Traditionally fermented with lactic acid bacteria from sheep or goat milk, feta promotes a diverse gut microbiome. A diverse microbiome is strongly associated with reduced systemic joint inflammation.
Swiss and Emmental: The distinct holes in these cheeses come from Propionibacterium freudenreichii, a bacterium actively studied for its ability to soothe the gut lining and support immune health. They are also naturally lower in sodium than other aged varieties.

What Experts Say

There are important considerations when eating more fermented dairy products, Emily Feivor, a registered dietitian at Long Island Jewish Forest Hills Hospital in New York, who was not involved in the study, told The Epoch Times.

Some fermented dairy products, such as kefir, may contain large amounts of added sugar, which can promote inflammation and counteract the benefits of the probiotics. She advises starting slowly when introducing fermented foods into the diet, as they can cause some initial bloating and gas if people aren’t used to them.

Feivor said fermentation significantly reduces the amount of lactose in dairy products, particularly kefir and aged cheeses, which may make them easier to tolerate for some people with lactose intolerance. “However, they are not entirely lactose-free and may induce symptoms.”

For people who don’t eat much fermented dairy, she said that probiotic supplements are a good alternative, especially for those with allergies or when looking for a specific bacterial strain.

One caveat is that the study’s findings come mainly from large observational studies of Japanese populations. Since diet, genetics, and typical dairy intake differ between Japan and Western countries, more research is needed to determine whether the same benefits apply elsewhere and how much fermented dairy may be needed to achieve them.

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