Andy Montoya
Gluten-free diets are becoming increasingly popular, and it can be challenging to identify which foods are safe to eat. Gluten is a protein found in grains such as wheat, barley, and rye, and it is also added to many processed foods. While most people can consume gluten without issues, those with celiac disease or non-celiac gluten sensitivity may experience adverse effects. So, where does cheese fit into a gluten-free diet?
| Characteristics | Values |
|---|---|
| Gluten-free status of cheese | Most cheeses are gluten-free, but some varieties may contain gluten. |
| Gluten-free alternatives | Non-dairy cheese alternatives made from soy or nuts are available, but some may contain gluten. Avocado and nutritional yeast are naturally gluten-free alternatives. |
| Factors influencing gluten content | Additional processing, such as shredding or cheese spreads, increases the likelihood of gluten. Beer-infused cheeses may contain gluten from the beer. |
| Cross-contamination | Cheese served with crackers, pretzels, or bread may be contaminated with gluten. |
| Reading labels | Look for "all-natural" or "gluten-free" labels to reduce the risk of gluten. Check the ingredient list for additives like wheat starch or modified food starch, which may contain gluten. |
| Medical considerations | People with celiac disease or non-celiac gluten sensitivity should be vigilant about reading labels to ensure gluten avoidance. |
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What You'll Learn
Most cheeses are gluten-free
On their own, milk and most of the ingredients used to make cheese are gluten-free. However, depending on the cultures used and any additives, the end product might contain gluten. For example, gluten may be added to cheese as a thickener or stabilizer to prolong shelf life or prevent ingredients from separating. Additionally, some cheeses may contain beer, which often contains gluten. Therefore, it is important to read the labels of all processed foods before consuming them. If cheese is 100% natural, it is likely gluten-free.
Some cheeses that are usually gluten-free include cottage cheese, cream cheese, and full-fat cheeses with no flavorings or additional ingredients. However, some brands of cottage cheese may contain wheat starch or modified food starch made from wheat. Plain, full-fat cheeses are generally gluten-free, while processed cheese and cheeses labeled as low-salt, low-fat, or fat-free may contain gluten.
For those with celiac disease or non-celiac gluten sensitivity, it is important to be vigilant about reading labels on cheese and cheese products to ensure they do not contain gluten. While most people can eat gluten without any issues, those with gluten disorders may experience digestive discomfort after consuming it. A long-term gluten-free diet can help the small intestine heal and may resolve symptoms of lactose intolerance.
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Check labels for additives
Cheese is usually gluten-free, but it's important to check labels for additives. While milk and most ingredients used to make cheese are gluten-free, the final product might not be, depending on the cultures used and any additives. Gluten is often added as a thickener or stabiliser to cheese products to prolong shelf life or prevent ingredients from separating.
Some cheeses may contain beer, and many beers contain gluten as they are traditionally brewed with wheat, barley, or rye. Cheeses that have undergone additional processing, such as shredded cheese or cheese spread, are more likely to contain gluten. Cross-contamination is also a concern if the same tools or equipment are used to process gluten-containing products.
When checking labels, look for the words "all-natural" to reduce the likelihood of additives. If vinegar is listed as an ingredient, double-check the type of vinegar, as malt vinegar contains gluten. Plain, full-fat cheeses with no flavourings or additional ingredients are usually gluten-free. Processed cheese and cheeses labelled as low-salt, low-fat, or fat-free may have gluten. If cheese contains any type of add-in, such as wheat starch or modified food starch, it may also contain gluten.
It is important to note that people with celiac disease or non-celiac gluten sensitivity need to be vigilant about reading labels on cheese and cheese products to ensure they do not inadvertently ingest gluten.
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Cross-contamination is possible
While cheese is generally gluten-free, there is a possibility of cross-contamination during the manufacturing process or when served with other foods. Here are some important considerations regarding cross-contamination:
- Manufacturing and Processing: Cheese that has undergone additional processing, such as shredded, spreadable, or low-fat cheese, may be more likely to contain gluten. This is because gluten is sometimes added during manufacturing to improve texture or taste, or as a thickening agent. Additionally, if the same tools or equipment are used to process both gluten-free and gluten-containing products, there is a risk of cross-contamination.
- Serving Context: Cheese is often served with crackers, bread, or other gluten-containing foods. When served together, there is a possibility of cross-contact with gluten. For example, gluten crumbs from a cutting board or knife used for bread could contaminate a block of cheese.
- Food Combinations: Sometimes, the issue may not be with the cheese itself but with the foods it is commonly consumed with. For instance, if you experience discomfort after eating pizza or sandwiches with cheese, the issue could be with the gluten-heavy context rather than the cheese.
- Labeling and Ingredients: Reading labels is crucial when it comes to gluten-free diets. While natural cheese is typically gluten-free, some processed cheese products may contain gluten. Look for terms like “all-natural” to reduce the likelihood of additives. Ingredients such as wheat starch or modified food starch may indicate the presence of gluten.
- Vigilance for Celiac Disease: Those with celiac disease or non-celiac gluten sensitivity need to be particularly vigilant about cross-contamination. Even trace amounts of gluten can trigger symptoms in individuals with celiac disease. Always check food labels and be cautious when consuming foods that may have come into contact with gluten.
To minimize the risk of cross-contamination, it is important to read labels, be mindful of serving contexts, and opt for natural, minimally processed cheeses. Additionally, maintaining separate kitchenware and ensuring thorough cleaning between uses can help prevent gluten transfer.
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Gluten-free alternatives exist
While most cheeses are gluten-free, gluten-free alternatives exist for those who are allergic or intolerant to gluten. These alternatives are typically made from plant sources, such as soy or nuts, and can be found in the form of cheese slices, blocks, or shreds.
For example, Babybel offers a plant-based original cheese alternative, and Daiya offers a range of dairy-free cheese options, including Jalapeño Havarti Style, American slices, Cheddar blocks, and Mexican blend and Mozzarella shreds. Lisanatti Foods offers an Almond Jalapeño Jack Style cheese alternative, and Esti has a range of plant-based cheese slices, including American, Cheddar, Feta block, and Mozzarella styles.
In addition to these processed cheese alternatives, there are also naturally gluten-free options to cheese, such as avocado, which can add flavor and a creamy texture to sandwiches and salads, and nutritional yeast, which can be sprinkled on dishes or added to sauces for a cheese-like flavor.
It is important to note that while most cheeses are gluten-free, some processed cheeses may contain gluten, so it is always a good idea to read the labels of packaged or processed cheeses and be cautious of cross-contact with gluten-containing foods.
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Celiac disease and lactose intolerance
Celiac disease is an autoimmune condition triggered by gluten ingestion, which causes damage to the lining of the small intestine. This damage can lead to the body's inability to produce an enzyme called lactase, which is responsible for breaking down lactose, a sugar found in milk and other dairy products. Lactose intolerance is a common symptom of celiac disease, and it usually resolves after following a strict gluten-free diet, allowing the intestine to heal.
Lactose intolerance is the inability to digest or absorb lactose. Symptoms range from mild to severe and include stomach ache, gas, bloating, and diarrhea. The degree of tolerance varies, with some people experiencing symptoms from small amounts of lactose while others can consume larger amounts without issue. Lactose intolerance is not an allergy, as an allergy triggers a reaction to even the smallest amount of the allergen.
People with celiac disease may be lactose intolerant due to the damage caused to their small intestine. This damage hinders the breakdown of lactose, leading to fermentation by bacteria in the large intestine. The bacteria produce hydrogen gas, resulting in bloating and gas. Lactose intolerance can be diagnosed through a hydrogen breath test or a lactose tolerance test.
While lactose intolerance is often associated with celiac disease, it is important to note that some people with celiac disease may also have a dairy sensitivity, which is a separate issue. Dairy sensitivity can cause symptoms similar to lactose intolerance, and it is recommended to discuss any concerns with a healthcare provider.
To manage lactose intolerance, it is crucial to ensure adequate calcium intake. Low-lactose foods that are generally well-tolerated include aged cheeses, some yogurts, and lactose-removed products. Nondairy sources of calcium include salmon with bones, broccoli, and spinach. Additionally, nutritional yeast can be used as a cheese alternative, providing a cheese-like flavor without lactose.
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Frequently asked questions
Most cheeses are gluten-free, but it’s important to read the labels of all processed foods before consuming them. If cheese is 100% natural, it's likely gluten-free. However, some cheeses may contain beer, and many beers contain gluten.
According to Beyond Celiac, some varieties of cheese that are usually gluten-free include cottage cheese, cream cheese, and queso. Plain, full-fat cheeses with no flavourings or additional ingredients are also usually gluten-free.
Some non-dairy cheese alternatives are usually made from plant sources, such as soy or nuts, and are gluten-free. A naturally gluten-free alternative to cheese is avocado, which adds flavour and a creamy texture to many dishes.
