Thanks to its high protein content, cottage cheese keeps you full longer, curbing cravings and reducing unnecessary snacking. Dietitian Therese Molzahn notes, “Casein’s slow digestion helps stabilize blood sugar, making it a great choice for weight loss.”

4. Boosts Gut Health

Some cottage cheeses contain probiotics (live cultures) from the fermentation process, which promote a healthy gut microbiome. Look for labels that say “live and active cultures” to maximize digestive benefits.

5. Supports Brain & Nervous System Function

Cottage cheese is an excellent source of B vitamins, particularly B12 and riboflavin, which are crucial for nerve function, DNA synthesis, and reducing oxidative stress in the brain.

6. May Lower Cancer Risk

Some studies suggest that dairy products, particularly those high in calcium, may be linked to a reduced risk of certain cancers, including breast and colorectal cancers. “While more research is needed,” says Zumpano, “dairy can be part of a cancer-protective diet.”

Considerations Before Eating Cottage Cheese

• High in sodium – Opt for low-sodium versions if watching salt intake.

• Contains lactose – May not be suitable for those with lactose intolerance.

Final Thoughts

Whether you’re looking to build muscle, improve digestion, or simply enjoy a nutritious snack, cottage cheese is a smart addition to a balanced diet. Its versatility—from smoothies to savory dishes—makes it an easy and delicious way to boost your health.