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Can you eat cheese on bulletproof diet?

The Bulletproof Diet, also known as the Bulletproof Diet Roadmap, was created by Dave Asprey. It emphasizes eating high-quality fats, protein, and vegetables while avoiding foods that can cause inflammation or digestive issues. Many people find the Bulletproof Diet useful for losing weight, gaining energy, and improving health. However, some wonder if they can eat cheese while following this diet plan.

What is the Bulletproof Diet?

The Bulletproof Diet was designed by Dave Asprey based on his personal experience and research. Asprey struggled with low energy and excess weight earlier in life. He found relief by avoiding foods that caused inflammation and digestive distress.

Some key aspects of the Bulletproof Diet:

  • Emphasizes fats from sources like grass-fed butter and MCT oil
  • Recommends protein from clean sources like pasture-raised eggs and wild-caught fish
  • Focuses on lots of vegetables, especially leafy greens
  • Limits sugar, unhealthy oils, and inflammatory foods like grains and legumes
  • Intermittent fasting with Bulletproof Coffee for breakfast

The goal is to reduce inflammation, stabilize blood sugar, and provide steady energy. This is meant to promote weight loss, boost brain power, and support overall health.

Is Cheese Allowed on the Bulletproof Diet?

Many types of cheese can fit into the Bulletproof Diet when consumed in moderation. Hard cheeses like cheddar and parmesan tend to be lower in lactose and casein, making them easier to digest. Soft fresh cheeses and cottage cheese should be avoided.

When choosing cheese on the Bulletproof Diet, there are some important considerations:

  • Opt for full-fat cheese from pasture-raised cows
  • Grass-fed is ideal, since it has a better omega-3 to omega-6 balance
  • Go for raw, unprocessed cheese when possible
  • Limit cheese to 2-4 ounces per day
  • Pay attention to your body’s response

The type of cheese allowed will also depend on your sensitivity to dairy. Even cheeses described as “Bulletproof” may still cause issues for some.

Best Bulletproof Diet Cheeses

These cheeses can be part of a Bulletproof Diet when consumed in moderation:

  • Hard Aged Cheese – Parmesan, cheddar, gouda, gruyere, etc. Aged at least 9 months.
  • Soft Cheese – Mozzarella, cottage cheese. Opt for full-fat versions.
  • Blue Cheese – Made from cow, goat or sheep milk. Stilton is a good option.

The healthiest cheese choices will come from grass-fed cows or other animals raised on pasture. Raw or unpasteurized cheese is ideal if you can tolerate it. Goat and sheep milk cheeses may also be better tolerated by some.

Foods to Avoid on the Bulletproof Diet

Certain types of cheese do not align well with the Bulletproof Diet due to their potential inflammatory effects:

  • Pasteurized processed cheese products
  • Cheese made from conventional milk
  • Soft fresh cheeses like ricotta or cottage cheese
  • Cheese with additives or preservatives
  • Moldy or spoiled cheeses

In general, you’ll want to limit or avoid:

  • Grains like bread, pasta, and rice
  • Beans and legumes
  • Processed foods and sugars
  • Unhealthy oils like canola, soybean, and vegetable oil
  • Food sensitivities like dairy, eggs, nuts, etc.

Pay attention to your personal tolerances. Some people do better removing dairy, eggs, nuts, nightshades, or other foods. Personalize your diet according to your own gut health and sensitivities.

Benefits of Cheese on the Bulletproof Diet

Incorporating cheese into the Bulletproof Diet offers several benefits:

  • Nutrition – Provides protein, vitamins, minerals, healthy fats and probiotics (in raw cheese). Helps meet nutrient needs.
  • Satiety – Cheese is satisfying and can stave off hunger. This supports weight management.
  • Diet compliance – Having dietary flexibility with cheese makes it easier to stick with the diet long-term.
  • Brain health – Full-fat dairy provides short and medium chain fatty acids that support cognitive function.
  • Microbiome – Probiotics and prebiotics in cheese promote gut health and a healthy microbiome.

In moderation alongside other Bulletproof foods, high-quality cheese can be a nutritious addition to the diet. Pay attention to your personal tolerance.

Potential Drawbacks of Cheese on the Bulletproof Diet

There are some potential downsides to keep in mind with cheese:

  • Allergies/intolerance – Dairy is one of the most common food allergens. Even small amounts of cheese could cause issues for those with a confirmed dairy allergy.
  • Digestive distress – While cheese is often easier to digest than milk, some still experience bloating or stomach pain from eating cheese.
  • Inflammation – Dairy can cause inflammation or aggravate autoimmune conditions in those sensitive. This may impair fat loss and negate benefits.
  • Mucus production – The protein casein in dairy is linked to increased mucus production in the sinuses and respiratory tract.
  • Nutrient imbalance – Having too much cheese could bump fat and protein levels while displacing vegetables and fiber.

Pay attention to your personal tolerance and aim for moderation. Limit cheese if you experience negative symptoms.

Tips for Adding Cheese to a Bulletproof Diet

Here are some suggestions for incorporating quality cheeses into your Bulletproof Diet:

  • Try small amounts of different cheeses to gauge tolerance.
  • Opt for sheep or goat cheeses if cow dairy is problematic.
  • Look for raw, grass-fed cheese from pasture-raised animals.
  • Pair cheese with vegetables like celery, broccoli, or carrot sticks.
  • Use Parmesan or cheddar to add flavor to salads, vegetables, eggs, etc.
  • Be mindful of portions. Limit cheese to 2-4 ounces per day.
  • Avoid pairing cheese with sugary foods, grains, or heavy carbs.
  • Consider goat or sheep milk yogurt as an alternative if you want to avoid cheese.

Focus on quality over quantity. Cheese can be enjoyed as part of a Bulletproof Diet for most people, but it’s wise to monitor your personal reactions.

Sample Bulletproof Diet with Cheese

This sample menu includes cheese as part of a Bulletproof Diet:


  • Bulletproof Coffee made with grass-fed butter and MCT oil


  • Arugula salad with grilled chicken, avocado, cherry tomatoes, and Parmesan
  • Dressed with olive oil and lemon juice


  • Carrots and celery with 2 tbsp. hummus
  • 1 oz. sheep milk feta cheese


  • Grass-fed bison burger (no bun)
  • 1/2 avocado sliced on burger
  • Sweet potato oven fries
  • 1-2 oz. goat cheese crumbles

This provides a balance of proteins, fats, vegetables, and moderate amounts of quality cheese.

The Bottom Line

Many types of cheese can be enjoyed in moderation as part of a Bulletproof Diet. Opt for full-fat raw or grass-fed cheeses like cheddar, Parmesan, and blue cheese. Avoid highly processed cheese products and soft fresh cheeses. Pay attention to your personal tolerance, as some people feel better removing dairy. When choosing cheese for the Bulletproof Diet, emphasize quality over quantity for the best health results. Cheese can be a delicious addition when consumed mindfully.