The “Cheese Trap”

The Cheese Trap: Why You Might Feel Better Without Cheese

If you’ve ever said, “I eat pretty healthy… but I just can’t give up cheese,” you are not alone.

Cheese is one of the hardest foods for people to quit — and it’s not because we’re weak or undisciplined. It’s because cheese is uniquely designed to keep us coming back for more.

In his book The Cheese Trap, Dr. Neal Barnard explains why dairy—especially cheese—can quietly sabotage health goals, even for people who “eat well most of the time.”

Here’s why cheese may be worth rethinking.

1. Cheese Contains Hormones (Including Estrogen)

One of the most surprising facts about dairy is that it naturally contains hormones.

Dairy products come from pregnant or recently pregnant cows, which means milk contains biologically active hormones, including estrogen. These hormones are designed to help a calf grow quickly — but when humans consume dairy regularly, we may be introducing unnecessary hormone exposure into our bodies.

For many women, this can be especially relevant when thinking about hormone balance, inflammation, and long-term health.

2. Cheese Is Loaded with Saturated Fat

Dr. Barnard emphasizes that cheese is one of the most concentrated sources of saturated fat in the modern diet.

Saturated fat has been linked to higher LDL cholesterol (the “bad” cholesterol) and increased risk for heart disease. And because cheese is so calorie-dense, it’s incredibly easy to eat far more than we realize.

A sprinkle here, a slice there… it adds up fast.

And unfortunately, cheese often “hides” in foods that people assume are healthy—salads, wraps, omelets, soups, even veggie dishes.

3. Cheese Is Shockingly High in Salt

Another major concern? Sodium.

Many cheeses are surprisingly salty, which can contribute to water retention, bloating, and elevated blood pressure over time.

It’s one of those foods that doesn’t taste that salty… but behind the scenes, it’s doing damage.

If you’re trying to feel lighter, less puffy, and more energized, cutting back on cheese can make a noticeable difference quickly.

4. “Can’t I Just Have a Little?”

This is the most common question.

And the honest answer is: yes, some people can have a little.

But Dr. Barnard explains that cheese is often not a “moderation food.” For many of us, it triggers cravings and overeating.

It’s like opening a door you didn’t want to open.

A little cheese often leads to more cheese.

5. Cheese Has Addictive Qualities

This is where The Cheese Trap gets really eye-opening.

Dr. Barnard explains that when we digest dairy, it produces natural compounds called casomorphins. These compounds attach to the same brain receptors that respond to opioid drugs like morphine and heroin (obviously on a much smaller scale — but the mechanism is similar).

In other words, dairy literally creates a mild “feel-good” brain response that can reinforce cravings and habitual eating.

So if you’ve ever felt like cheese has a strange hold on you… you’re not imagining it.

Your brain is responding exactly as it was designed to.

So… What Can You Do to Quit Cheese?

Here’s the good news: once you stop eating cheese for a few weeks, cravings often decrease dramatically. Many people say they don’t even miss it after a short reset.

And Dr. Barnard offers some incredibly practical swaps:

Try vegan cheese (especially aged cashew cheese)

Dr. Barnard’s favorite brand is Treeline, made from aged cashew milk. It’s creamy, satisfying, and actually feels like a “real” upgrade—not just a substitute.

Use avocado instead

One of Dr. Barnard’s best tips is using avocado in salads in place of cheese.
It gives the same creamy richness, but with fiber and healthy fats instead of saturated fat and sodium.

Switch to plant-based creamer

If dairy is still sneaking into your day through coffee, try a plant-based creamer. It’s one of the easiest ways to reduce dairy without feeling deprived.

The Bottom Line

Cheese may feel harmless, but Dr. Barnard makes a compelling case that it can be a hidden driver of inflammation, cravings, weight gain, and long-term health risks.

And perhaps most importantly… it keeps many people stuck in a cycle of “trying to eat well” while constantly battling cravings.

Giving up cheese doesn’t have to be forever.

But if you try a short break — even just a week — you may be shocked at how much better you feel.

Sometimes the biggest breakthroughs come from letting go of the one food we thought we couldn’t live without.