Bushra Griffith
Cheese is a beloved food for many, but it can be confusing when it comes to whether or not it's gluten-free. Gluten is a type of protein found in wheat, barley, and rye, as well as in processed foods like bread, pasta, and cereals. While dairy itself does not contain gluten, some cheese products may include ingredients that are a source of gluten. The good news is that most cheeses are gluten-free, and there are simple ways to identify if a cheese product is safe for a gluten-free diet.
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What You'll Learn
Reading labels
Understand Gluten Sources
Firstly, it is essential to understand the various sources of gluten. Gluten is a protein found naturally in wheat, barley, and rye. It is also present in many processed foods, including bread, pasta, noodles, and cereals. Derivatives of these grains, such as "modified food starch," must indicate the source on the label. For example, if “modified food starch” is listed as an ingredient and derived from wheat, the label must specify that "wheat" is the source. Additionally, rye and barley derivatives, like malt from barley, are not required to include a clarification of the source, so extra caution is needed when checking ingredient lists.
Check for Gluten-Free Certification
Look for products with a gluten-free certification mark, such as the GFCO (Gluten-Free Certification Organization) distinctive mark. This certification indicates that the product has undergone a rigorous process to ensure it meets strict gluten-free standards. The GFCO standard, for instance, sets the gluten content threshold at 10 ppm or less, which is half the threshold set by the U.S. Food and Drug Administration (FDA). If a product is regulated by the FDA and labelled "gluten-free," it is considered safe for gluten-free consumption.
Examine the Ingredient List
If a product is not certified or labelled gluten-free, carefully read the ingredient list to ensure it does not contain gluten. Avoid products that list wheat (including spelt, emmer, farro, and durum), barley, rye, or their derivatives. Additionally, watch out for ingredients like wheat starch and modified food starch, which may be derived from wheat. Some cheeses that are typically gluten-free include cottage cheese, cream cheese, feta cheese, goat cheese, mozzarella, Parmesan, provolone, ricotta, and Swiss cheese.
Be Aware of Cross-Contamination
Even if a product is labelled "gluten-free," there may still be a risk of cross-contamination. If there is a possibility of cross-contamination with wheat, the packaging should include a disclaimer, typically below the ingredient label. In such cases, it is advisable to choose products with a “Certified Gluten-Free” label, ensuring they have been certified by a third-party organization to contain minimal gluten.
Contact the Manufacturer
If you are unsure about a product, don't hesitate to contact the manufacturer. They should be able to provide the information you need to make informed food choices. This is especially important if you have specific allergies or sensitivities.
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Gluten-free labels
Gluten is a type of protein found naturally in wheat, rye, and barley. It is also added to many processed foods, such as bread, pasta, noodles, and cereals. For those with certain medical conditions, such as celiac disease or non-celiac gluten sensitivity, it is important to avoid gluten.
While most cheeses are gluten-free, some cheese products may contain gluten. Therefore, it is important to read the labels of all processed foods before consuming them. If a cheese is 100% natural, it is likely gluten-free. However, if it has been processed or packaged, it may contain gluten. According to the FDA, for a food product to be labelled as "gluten-free", it must contain less than 20 parts per million (ppm) of gluten.
When checking the labels of cheese products, look out for the following ingredients, which may indicate the presence of gluten:
- Wheat
- Barley/malt
- Rye
- Oats
- Brewer's yeast
- Modified food starch
- Wheat starch
Some types of cheese that are considered to be safe choices for those on gluten-free diets include:
- Brie
- Cheddar
- Colby
- Gouda
- Mozzarella
- Parmesan
- Feta
- Swiss cheese
However, it is important to note that even if a cheese does not contain any sources of gluten on the ingredients list, it may still be contaminated by gluten-containing products during the manufacturing process. Therefore, it is always a good idea to check for gluten-free labels and carefully review the ingredients list.
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Ingredients to avoid
While most cheeses are gluten-free, it is important to read the labels of all packaged or processed cheese before eating it. This is because some cheese products may contain ingredients that are a source of gluten.
- Wheat and its derivatives: Wheat is a primary source of gluten, so it is important to avoid cheese products that contain wheat or its derivatives. This includes wheat starch and modified food starch made from wheat. Modified food starch can be derived from various sources, including wheat, so if a product contains this ingredient and does not specify the source, it is best to avoid it.
- Barley and malt: Barley is another grain that contains gluten, so it is important to avoid cheese products that contain barley or its derivatives, such as malt.
- Rye: Rye is also a gluten-containing grain, so it is best to avoid cheese products that contain rye or its derivatives.
- Oats: Oats are often processed in facilities that also handle gluten-containing grains, so there may be a risk of cross-contamination.
- Brewer's yeast: Brewer's yeast is sometimes used as an ingredient in cheese products, and it may contain gluten.
- Starches and thickeners: Some cheese products may contain starches or thickeners, which can be derived from gluten-containing grains. If the source of the starch is not specified, it is best to avoid it.
- Anti-caking agents: Anti-caking agents are sometimes added to cheese products to prevent clumping, but they may contain gluten.
- Spices and seasonings: Spices and seasonings can be added to cheese products for flavour, but they may also contain gluten.
It is important to note that even if a cheese product does not contain any sources of gluten on the ingredients list, there is still a risk of cross-contamination during the manufacturing process or when served with gluten-containing foods. Therefore, it is always a good idea to look for products with a gluten-free label or certification.
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Cross-contamination
To avoid cross-contamination, it is important to always check the labels of cheese products for a gluten-free label. In North America, if "modified food starch" is listed as an ingredient without any mention of wheat, the product is likely safe for gluten-intolerant individuals. Additionally, when buying cheese from a deli counter, it is important to ensure that the slicing machine has been cleaned to prevent cross-contact.
When eating out, it is important to be cautious of cross-contamination in dishes containing cheese. Cheese is often served with crackers or bread, which typically contain gluten, so there is a risk of cross-contact. Similarly, fried cheese dishes may be cooked in the same oil as other gluten-containing foods.
It is worth noting that even if a cheese product is labelled as gluten-free, those with celiac disease may still experience difficulty digesting it. This is because the end product may still contain trace amounts of gluten, and those with celiac disease may be sensitive to even very low levels of gluten. Therefore, it is crucial for individuals with celiac disease to be vigilant about checking labels and avoiding potential cross-contamination.
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Gluten-free alternatives
Gluten is a type of protein that occurs in grains such as wheat, rye, and barley. It is also found in many processed foods like bread, pasta, noodles, and cereals. Dairy, in general, is gluten-free, but certain types of cheese may contain gluten. This is due to the additives and ingredients used in the cheese-making process, such as starches, thickeners, and anti-caking agents.
Natural Cheeses
Cheeses that are in their natural state and have not undergone additional processing are more likely to be gluten-free. Examples of commonly gluten-free natural cheeses include:
- Brie
- Cheddar
- Colby
- Gouda
- Monterey Jack
- Mozzarella
- Swiss cheese
- Feta
- Parmesan
Gluten-Free Cheese Products
Some cheese products are specifically labelled as gluten-free, indicating that they contain less than 20 parts per million (ppm) of gluten. These products are generally safe for individuals with celiac disease or gluten sensitivity. Look for gluten-free labels and review the ingredients list to make sure the product suits your dietary needs.
Dairy-Free Cheese Alternatives
While dairy-free cheese alternatives may be an option, they are processed products with many ingredients. Some are gluten-free, while others may contain gluten, so it is important to always check the labels.
Other Natural Food Alternatives
If you are looking for a completely cheese-free alternative, there are some naturally gluten-free options that can provide a similar flavour or texture:
- Avocado: Avocados can add flavour and a creamy texture to sandwiches, salads, or other dishes.
- Nutritional yeast: This non-dairy alternative can be sprinkled on dishes or added to sauces for a cheese-like flavour.
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Frequently asked questions
Most cheese is gluten-free, but it's important to read the label of any processed cheese products before eating them. If cheese is 100% natural, it's probably gluten-free. Gluten-free cheese can become contaminated by gluten-containing products during the manufacturing process, so it's important to check for an FDA or certified gluten-free label.
Plain hard cheeses are usually gluten-free unless they have added ingredients like spices, seasoning, starches, thickeners, or anti-caking agents. Examples of gluten-free cheeses include brie, cheddar, colby, gouda, and mozzarella.
Cheese spreads, shredded cheese, and dairy-free cheese may contain gluten. Shredded cheese can contain starch or cellulose to prevent the shreds from sticking together, and this may sometimes be derived from wheat. Dairy-free cheese may be made with flour.
