Frederic Melton
Cheese is a beloved dairy product made from milk, whether from a cow, sheep, goat, or another animal. It is a staple in many diets and cuisines, but is it gluten-free? This question is especially important for those with celiac disease or non-celiac gluten sensitivity, who must carefully monitor their gluten intake. While most cheeses are naturally gluten-free, certain types of cheese and the additives or ingredients used during manufacturing may introduce gluten. Understanding the cheese-making process and knowing which varieties are safe can help gluten-intolerant individuals make informed choices.
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What You'll Learn
Most cheese is gluten-free, but always check the label
Cheese is naturally gluten-free, as it is made from milk, which does not contain gluten. However, some types of cheese may contain gluten due to added ingredients or the manufacturing process. It is important to read the labels of all packaged or processed cheese products before consumption, as gluten may be present in additives, flavourings, or other ingredients.
Gluten is a type of protein found naturally in wheat, barley, and rye. It is also commonly found in processed foods such as bread, pasta, noodles, and cereals. For those following a gluten-free diet, it is essential to check ingredient labels for these gluten-containing grains.
While most cheeses are gluten-free, some varieties are more likely to contain gluten. For example, shredded cheese may have starch added to prevent the shreds from sticking together, and this starch may contain gluten. Similarly, cheese spreads may contain gluten to improve consistency or add flavour. Blue cheese is another variety that has been a subject of debate in the gluten-free community. While most blue cheese is considered gluten-free, there are concerns that the mould cultures may be grown on wheat or rye bread, introducing gluten.
Some common types of cheese that are typically gluten-free include:
- Brie
- Cheddar
- Colby
- Gouda
- Monterey Jack
- Mozzarella
- Muenster
- Parmesan
- Swiss
- Feta
- Goat cheese
- Provolone
- Ricotta
- Cream cheese
It is important to note that while these cheeses are generally gluten-free, some brands or varieties may contain gluten due to added ingredients. Therefore, it is always advisable to read the labels carefully, especially if you have celiac disease or non-celiac gluten sensitivity.
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Blue cheese is usually gluten-free, but some debate exists
Most cheeses are gluten-free, but there are some exceptions. For example, dairy-free cheese may not be gluten-free, as some are made with flour. Cheesecake is another example of a cheese-containing food that is not gluten-free, due to the wheat flour in its crust. Breaded mozzarella sticks are also not gluten-free unless specified, as they are coated in breadcrumbs.
Blue cheese, in particular, has been the subject of some debate. Traditionally, the milk used to make blue cheese is inoculated with mold spores grown on bread or cultures that contain gluten. However, modern cheese-making techniques have made bread obsolete as a mold-growing medium. Some companies clearly state on their websites that their blue cheeses are gluten-free. Nevertheless, some individuals with gluten intolerance have reported adverse reactions to blue cheese.
To ensure blue cheese is gluten-free, it is recommended to purchase those cultured in wheat-based dextrose. Brands such as Rosenborg, BelGioso, Dutch Farms, Litehouse, Organic Valley, and Rogue Creamery all produce blue cheese not fermented in gluten-based spores. Additionally, unless the ingredients label includes wheat, barley, rye, or their derivatives, the cheese is likely safe to consume for those avoiding gluten.
It is important to note that individual tolerance to blue cheese may vary, and some bodies may react differently to others. Those with gluten intolerance or allergies should carefully observe their body's response to blue cheese and make decisions accordingly.
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Dairy-free cheese may contain gluten
People who are gluten intolerant typically have one of two conditions: celiac disease or non-celiac gluten sensitivity. Celiac disease is an autoimmune condition where the body launches an immune response in the small intestine when gluten is consumed. This reaction eventually damages the lining of the small intestine, causing it to absorb fewer nutrients. Non-celiac gluten sensitivity is a condition where individuals experience gastrointestinal distress or other symptoms when consuming gluten, but without the same immune response seen in celiac disease.
For those following a gluten-free diet, cheese can be a confusing food item. Most natural cheeses are gluten-free, but processed cheeses may contain gluten due to added ingredients. The Dairy Good, for example, reports that firm, natural cheeses like Cheddar and Parmesan are less likely to contain gluten. On the other hand, processed cheeses such as shredded cheese or cheese spreads are more likely to contain gluten.
When purchasing cheese, it is important to read the labels of all packaged or processed cheese products. In addition to wheat, barley, and rye, one should also look out for wheat starch or modified food starch made from wheat in the ingredients list. If buying cheese from a deli counter, ensure that the cheese is gluten-free and that the slicing machine has been cleaned to prevent cross-contact with gluten-containing foods.
There are gluten-free alternatives to dairy-free cheese that are made from plant sources, such as soy or nuts. Some brands that offer dairy-free and gluten-free cheese options include Violife, Miyoko's, Forager, and Follow Your Heart. These brands provide cheese slices, shreds, spreads, dips, and other cheese products that are safe for those avoiding gluten.
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Cheese whiz, string cheese, and cheese powder are usually gluten-free
Most cheese is naturally gluten-free. However, it is important to read the labels of all packaged or processed cheese before eating it. Aside from wheat, barley, and rye, you should also ensure that the cheese does not contain wheat starch or modified food starch made from wheat. If you go to a deli counter to purchase cheese, the machine used to slice the cheese must be cleaned to prevent cross-contact.
Cheese Whiz is usually gluten-free. The main ingredients are usually cheese, oil, milk, and various additives and preservatives. However, it's always best to check the label of the specific product you're purchasing, as ingredients and manufacturing processes can sometimes change. For example, not all varieties of Kraft Cheez Whiz are gluten-free, but the original flavor is.
String cheese or cheese sticks are usually gluten-free. Dairy-free cheese may not be gluten-free, as some dairy-free cheeses are made with flour.
Cheese powder is usually gluten-free but check the label. Some brands, such as Judee's, specifically market their cheese powder as gluten-free.
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People with celiac disease or gluten sensitivity should be cautious
People with celiac disease or non-celiac gluten sensitivity should be cautious when consuming cheese, as some varieties may contain gluten. While most cheeses are naturally gluten-free, certain additives, processing methods, and cross-contamination risks can introduce gluten. Here are some guidelines to help people with celiac disease or gluten sensitivity make informed choices when it comes to cheese:
First and foremost, always read the labels. Even if a cheese is naturally gluten-free, additional ingredients or processing may introduce gluten. Look out for ingredients such as wheat, barley, rye, wheat starch, modified food starch, or malt, which indicate the presence of gluten. Additionally, some starches or thickeners used in low-fat or processed cheeses may contain gluten, so careful label reading is essential.
Choose plain, full-fat cheeses whenever possible. These varieties are less likely to contain gluten-containing additives or thickeners. Soft spreadable cheeses, cheese dips, and shredded cheeses often contain added ingredients that may include gluten, so they should be approached with caution.
Be cautious with blue cheese. While most blue cheeses are considered gluten-free, there is some debate due to the potential use of gluten-containing media to grow the mold strains injected into the cheese. If you are highly sensitive, it may be best to avoid blue cheese or choose brands that do not list wheat, barley, or rye in the ingredients.
Avoid cheese with added spices, seasonings, or beer. Some flavored cheeses or specialty cheeses may be infused with beer, spices, or seasonings that contain gluten. This includes spice blends, beer-infused cheeses, and cheese served with seasoned crackers, as there is a risk of cross-contamination.
Opt for certified gluten-free options when available. Look for the "certified gluten-free" label on cheese products to ensure they have been verified as gluten-free. This label provides an extra layer of assurance for those with celiac disease or gluten sensitivity.
Be mindful of cross-contamination risks. When purchasing cheese from a deli counter, ensure that the slicing equipment is thoroughly cleaned to prevent cross-contact with gluten-containing foods. Similarly, when consuming cheese, avoid using the same utensils or surfaces that have come into contact with gluten-containing foods to minimize the risk of accidental gluten exposure.
By following these guidelines and staying informed about the ingredients and processing methods used in different cheeses, people with celiac disease or gluten sensitivity can make safer choices and reduce their risk of adverse reactions.
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Frequently asked questions
Most cheeses are gluten-free, but it's important to read the labels of all packaged or processed cheese before eating it. If cheese is 100% natural, it's probably gluten-free.
Plain and full-fat cheeses are most likely to be gluten-free. Some examples of gluten-free cheeses include:
- Brie
- Cheddar
- Colby
- Gouda
- Monterey Jack
- Mozzarella
- Muenster
- Goat cheese
- Parmesan
- Pecorino Romano
- Feta
- Swiss cheese
Cheese that contains additives, as well as low-fat, low-salt, and fat-free cheese, are more likely to contain gluten. Some cheeses that may contain gluten include:
- Cottage cheese
- Shredded cheese
- Cheese spreads
- Cheesecake
- Breaded mozzarella sticks
