Andy Montoya
Cheese is a beloved food item that is enjoyed by many. However, for those with dietary restrictions, such as lactose intolerance or gluten intolerance, finding the right cheese to enjoy can be challenging. While most commercially available cheeses are made with pasteurized milk, which is lactose and gluten-free, some cheeses may contain ingredients that introduce lactose or gluten. This article will explore which cheeses are naturally lactose and gluten-free, and how to navigate the world of cheese when dealing with dietary restrictions.
Lactose and Gluten-Free Cheese Characteristics
| Characteristics | Values |
|---|---|
| Lactose-free | Hard cheeses like Parmesan, cheddar, Swiss, mozzarella, and ricotta |
| Gluten-free | Parmesan, provolone, ricotta, Swiss, shredded cheese, string cheese, cheese powder, cheese spreads, blue cheese, brie, etc. |
| Gluten-free alternatives | Vegan cheese made from plant-based ingredients, such as shredded cheese, cream cheese, mozzarella-style shreds, plant-based cheddar, cashew cream cheese, and cashew Parmesan |
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What You'll Learn
Hard cheeses like Parmesan, cheddar, etc. are lactose-free
Hard cheeses, such as Parmesan and cheddar, are lactose-free. In fact, most cheeses don't contain much lactose, and hard cheeses have practically none. This makes them a good option for people with lactose intolerance. For those who are highly sensitive, it's important to note that it's not the lactose but the casein that may be the problem.
Lactose intolerance occurs when the body doesn't produce enough of the lactase enzyme to properly digest lactose, a sugar found in milk and dairy products. Hard cheeses are generally safe for those with lactose intolerance because the lactose is removed during the cheesemaking process. The longer a cheese is aged, the less lactose it contains, which is why hard cheeses like Parmesan and cheddar are lactose-free.
It's worth noting that while hard cheeses are lactose-free, they may not always be gluten-free. Gluten is a protein found in certain grains, and while it is not typically found in cheese, some cheese products may contain ingredients that are sources of gluten. For example, breaded mozzarella sticks are coated in breadcrumbs and are not gluten-free unless specified on the label. Additionally, mozzarella sticks from a restaurant may be fried in the same oil used for gluten-containing foods, leading to cross-contamination.
To ensure that your hard cheese is gluten-free, it's important to read the labels of packaged or processed cheese. Avoid ingredients like wheat, barley, rye, wheat starch, or modified food starch made from wheat. If you're buying cheese from a deli counter, it should be gluten-free, but make sure the slicing machine has been cleaned to prevent cross-contact. Hard cheeses like Parmesan and cheddar that are not pre-grated are typically gluten-free.
For those seeking lactose-free and gluten-free cheese options, there are also vegan and dairy-free alternatives available. These vegan cheeses are made from plant-based ingredients and do not contain any dairy products, making them suitable for those with lactose intolerance or gluten restrictions. They offer a versatile and tasty option for sandwiches, cheese platters, and cooking.
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Gluten-free cheeses: Parmesan, provolone, ricotta, Swiss, etc
Cheese is generally considered gluten-free, but some cheese products may contain gluten. Hard cheeses, such as Parmesan, cheddar, and provolone, are lactose-free and less likely to contain gluten. For example, while Kraft Grated Parmesan cheese is not labelled gluten-free, it contains no gluten ingredients and does not carry any wheat or gluten allergy warnings. Similarly, BelGioiso, a Parmesan-style cheese crafted in Wisconsin, is labelled gluten-free.
Provolone is a hard and fatty cheese with a spicy taste and pleasant aroma. La Serenísima offers a lactose-free and gluten-free version of this cheese.
Swiss cheese is also generally gluten-free, but it's important to check the label to ensure it meets your specific dietary needs.
It's important to note that even though cheese is naturally gluten-free, some cheese products may contain gluten. People with celiac disease or gluten intolerance should carefully read labels, avoid gluten ingredients, and choose gluten-free options when available. Additionally, hard cheeses are recommended for lactose intolerance as they have very low levels of lactose.
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Lactose-free and gluten-free vegan cheeses are available
Dairy-Free Down Under's vegan cheeses are made from plant-based ingredients and do not contain any dairy products, making them suitable for individuals who are lactose intolerant or prefer not to consume dairy. Their vegan cream cheeses, for example, have a creamy, spreadable texture and a slightly tangy flavour, making them a great companion for bagels, toast, and crackers. They can also be incorporated into dips, sauces, and baking recipes, adding a rich, plant-based twist to your favourite dishes.
In addition to Dairy-Free Down Under, other brands also offer vegan cheese options that are gluten-free and lactose-free. Boursin's dairy-free "cheese" spread, for instance, is mentioned on Reddit as being pretty good for what it is, although it may not taste particularly cheesy. While some people may prefer traditional cheese, these vegan alternatives provide a tasty and healthy option for those with dietary restrictions or allergies.
It is important to note that while most cheeses are naturally gluten-free, some cheese products may contain gluten. According to Beyond Celiac, cheese products that may contain gluten include shredded cheese, cheese spreads, and cheesecake. This is because they may contain starch or other ingredients to improve texture or flavouring. Therefore, it is always important to read the labels of packaged or processed cheese products to ensure they are gluten-free. Additionally, if purchasing cheese from a deli counter, it is important to ensure that the slicing machine has been cleaned to prevent cross-contact with gluten.
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Cheeses to avoid if lactose intolerant
While most people with lactose intolerance can tolerate some dairy, it is important to know your limit. Generally, the longer a cheese has been aged, the less lactose it will contain. So, those with sensitive stomachs should avoid creamier varieties such as cottage cheese, ricotta, cream cheese, burrata, and other soft, fresh, and processed cheeses.
Cheddar, Swiss, mozzarella, and Parmesan are examples of hard cheeses that are lower in lactose. Swiss cheese has a 0-3.4% lactose range, while Havarti has a low to non-detectable level of lactose, with a range of 0.1% to 2%. Other low-lactose cheese options include feta cheese and goat or sheep's milk cheeses, such as cottage cheese.
While most cheeses are gluten-free, some cheese products may contain gluten. It is important to read the labels of all packaged or processed cheeses before consuming them. 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.
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Gluten-free alternatives to cheese
Dairy products, in general, are considered gluten-free. However, certain types of cheeses may contain gluten. While most cheeses are made using milk from a cow, sheep, goat, or buffalo, some commercially available cheeses are made using milk that has been pasteurized, a high-temperature process that kills bacteria. Other cheeses are made from raw milk and contain beneficial bacteria, but they also carry a higher risk of foodborne illness.
Some cheeses that are usually gluten-free include Parmesan, provolone, ricotta, Swiss, feta, goat cheese, mozzarella, and cheddar. String cheese or cheese sticks are also usually gluten-free. Cheese powder and cheese spreads are usually gluten-free but always check the label as there may be gluten in the ingredients used to create the spread’s consistency or add flavoring. Foods that contain cheese as one ingredient may not be gluten-free, so always read the labels of all packaged or processed cheese before eating it. Aside from wheat, barley, and rye, you also want to ensure the cheese does not contain wheat starch or modified food starch made from wheat.
There are also non-dairy cheese alternatives, which are usually made from plant sources, such as soy or nuts. Some of these products are gluten-free, but others may contain gluten. A naturally gluten-free alternative to cheese is avocado, which adds flavor and a creamy texture to many dishes, such as sandwiches or salads. Nutritional yeast is another non-dairy alternative to cheese. It can be sprinkled on top of dishes or added to sauces for a cheese-like flavor.
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Frequently asked questions
Most cheese is gluten-free, but it is important to read the labels of all packaged or processed cheese before eating it. Some gluten-free cheeses include Parmesan, provolone, ricotta, Swiss, and shredded cheese.
Most cheeses don't contain much lactose, and hard cheeses like Parmesan and cheddar have practically none.
There are many vegan cheese options that are both lactose and gluten-free, such as vegan cream cheeses, shredded cheeses, mozzarella-style shreds, and plant-based cheddar.
Cheese spreads are usually gluten-free, but it is important to read the label as there may be gluten in the ingredients used to create the spread's consistency or add flavoring.
Yes, people with celiac disease should be aware that even if cheese is naturally gluten-free, cheese products may contain gluten. It is important to check the ingredients label to ensure that it does not contain wheat, barley, rye, or their derivatives.
