Bushra Griffith
Cheese is a beloved dairy product made from the milk of cows, sheep, goats, and even buffalo. It is a staple in many diets, but for those with celiac disease or gluten intolerance, it can be a source of worry. So, which cheeses are gluten-free? Generally, most cheeses are gluten-free, but it's important to read labels and watch out for additives and processing methods that can introduce gluten.
| Characteristics | Values |
|---|---|
| Gluten-free cheeses | Brie, Cheddar, Colby, Gouda, Monterey Jack, Mozzarella, Muenster, Goat cheese, Parmesan, Pecorino Romano, Feta, Swiss, Colby Jack, Provolone, Ricotta, Cottage cheese, Cream cheese, String cheese, Cheese powder, Cheese sticks, Shredded cheese |
| Cheeses that may contain gluten | Blue cheese, Breaded mozzarella sticks, Cheese spreads, Shredded cheese |
| Gluten-free non-dairy cheese alternatives | Nutritional yeast, Avocado |
| Gluten-containing ingredients to look out for | Wheat, Barley, Rye, Wheat starch, Modified food starch, Wheat protein, Malt, Food starch, Powdered cellulose, Artificial flavor, Fillers, Emulsifiers, Spice blends |
| General advice | Always read the label, especially for processed cheese |
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What You'll Learn
Plain and full-fat cheeses are usually gluten-free
Cheese is made from milk, typically cow's milk, but goat, sheep, and buffalo milk are also used. Milk and most ingredients used to make cheese are gluten-free. However, depending on the cultures used and any additives, the final product might not be. For example, some dairy-free cheeses are made with flour, and some shredded cheeses contain starch or cellulose to prevent shreds from sticking together.
Some ingredients that may indicate gluten on a food label include hydrolyzed wheat protein, malt, food starch, powdered cellulose, artificial flavor, fillers, emulsifiers, and spice blends. Always check the label on non-dairy cheese alternatives, as they are processed products that may contain gluten.
When purchasing cheese from a deli counter, ensure that the cheese is gluten-free and that the slicing machine has been cleaned to prevent cross-contact. While most cheeses are gluten-free, foods containing cheese as an ingredient may not be. For example, cheesecake is not gluten-free unless specified, as the crust is made with wheat flour.
Some cheeses that are usually gluten-free include brie, cheddar, colby jack, Swiss, feta, mozzarella, Parmesan, provolone, and ricotta.
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Some dairy-free cheeses may contain gluten
Dairy products, in general, do not contain gluten. However, some dairy products may include ingredients that are a source of gluten. This is true for some dairy-free cheeses, which may contain gluten and are therefore not safe for people with celiac disease or non-celiac gluten sensitivity.
Cheese is made from milk, which is usually cow's milk, but can also come from sheep, goats, or buffalo. The milk is pasteurized to kill harmful bacteria and then cultured to start the process that turns the milk into cheese. The type of culture and the length of the aging process determine the final flavor and texture of the cheese.
While most cheeses by themselves do not contain gluten, foods that contain cheese as one ingredient may not be gluten-free. For example, cheesecake is not gluten-free unless specified on the label because the crust is made with wheat flour. Similarly, breaded mozzarella sticks are not gluten-free unless the label says otherwise, as they are coated in breadcrumbs.
Some dairy-free cheeses are made with flour, so it is important to read the ingredients label before consuming them. Ingredients that may indicate gluten on a food label include hydrolyzed wheat protein, malt, food starch, powdered cellulose, artificial flavor, fillers, emulsifiers, and spice blends. Wheat starch and modified food starch made from wheat are also common ingredients in some dairy-free cheeses that contain gluten.
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Gluten-free cheese alternatives
Most cheeses are gluten-free, but it is important to read the labels of all packaged or processed cheese products before consuming them. While milk and most cheese ingredients are naturally gluten-free, some additives and processing techniques can introduce gluten.
Plain and full-fat cheeses are the least likely to contain gluten, whereas cheese with added ingredients, as well as low-fat, low-salt, and fat-free cheese, are more likely to contain gluten. Gluten-containing ingredients are often used as thickeners in certain types of cheese or as stabilizers to increase shelf life. Some ingredients that may indicate gluten on a food label include hydrolyzed wheat protein, malt, food starch, powdered cellulose, artificial flavor, fillers, emulsifiers, and spice blends.
Cheeses that are commonly gluten-free in their natural state include:
- Brie
- Cheddar
- Colby
- Gouda
- Monterey Jack
- Mozzarella
- Muenster
- Goat cheese
- Parmesan
- Pecorino Romano
- Feta
- Swiss cheese
- Provolone
- Ricotta
- Cottage cheese
- Cream cheese
- String cheese or cheese sticks
However, it is important to note that even if a cheese does not contain any sources of gluten on the ingredients list, cross-contamination can occur if the same tools or equipment are used to process gluten-containing products. Therefore, it is always a good idea to look for the "certified gluten-free" label to ensure the product is safe for consumption.
If you are looking for non-dairy cheese alternatives, some options are usually made from plant sources, such as soy or nuts. However, not all of these products are gluten-free, so it is important to read the labels carefully. A naturally gluten-free alternative to dairy and non-dairy cheese is avocado, which adds flavor and a creamy texture to sandwiches, salads, and other dishes. Nutritional yeast is another non-dairy alternative that can be sprinkled on top of dishes or added to sauces for a cheese-like flavor.
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Gluten-containing ingredients to look out for
While most cheeses are gluten-free, it is important to be vigilant about checking ingredient labels for gluten-containing ingredients. This is especially important for those with celiac disease or non-celiac gluten sensitivity.
Gluten-containing ingredients can sometimes be listed under their scientific names in Latin, which are wheat (triticum), barley (hordeum), and rye (secale). These grains or their derivatives may be used in the production of certain ingredients, so look out for terms like 'vegetable protein' or 'hydrolyzed vegetable protein', which can come from wheat. 'Modified starch' or 'modified food starch' can also come from wheat, as can powdered cellulose.
Other ingredients to watch out for include 'natural flavor' or 'natural flavoring', which may be derived from barley. 'Artificial flavor' or 'artificial flavoring' can also come from barley. 'Caramel color' is considered safe but may contain gluten, so check with the manufacturer if you're unsure.
Oatmeal, oat bran, oat flour, and whole oats may contain gluten unless they are derived from uncontaminated oats. Some other ingredients that may indicate gluten on a food label include malt, fillers, emulsifiers, and spice blends.
Remember that gluten-free does not necessarily mean zero gluten. In the US, the FDA requires that products labeled "gluten-free" must contain less than 20 parts per million (ppm) of gluten.
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Gluten-free cheeses to look out for
While dairy is considered a gluten-free product, certain types of cheeses may contain gluten. This is because some cheese products may include ingredients that are a source of gluten. For example, some dairy-free cheeses are made with flour. Therefore, it is important to read the labels of all packaged or processed cheese before eating it.
Some cheeses that are usually gluten-free include cheddar, colby jack, Swiss, and brie. Other gluten-free cheeses include cottage cheese, cream cheese, feta cheese, goat cheese, mozzarella, Parmesan, provolone, and ricotta.
Cheeses that are plain and full-fat are most likely to be gluten-free, while cheese that contains add-ins, as well as low-fat, low-salt, and fat-free cheese, are more likely to contain gluten. Gluten-containing ingredients are often used as thickeners in certain types of cheese or as a stabilizer to increase shelf life. Some ingredients that may indicate gluten on a food label include hydrolyzed wheat protein, malt, food starch, powdered cellulose, artificial flavor, fillers, emulsifiers, and spice blends.
If you are unsure about a particular brand of cheese, read its label to see if it includes any gluten-containing ingredients such as wheat, barley, rye, or oats. You can also look for a "`certified gluten-free` label." Additionally, if you are purchasing cheese from a deli counter, ensure that the cheese is gluten-free and that the slicing machine has been cleaned to prevent cross-contact.
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Frequently asked questions
Plain and full-fat cheeses are most likely to be gluten-free. Some common cheeses that are gluten-free in their natural state include Brie, Cheddar, Colby, Gouda, Monterey Jack, Mozzarella, Swiss, Feta, and Parmesan.
Processed cheeses, soft spreadable cheeses, cheese dips, and shredded cheeses are more likely to contain gluten. Dairy-free cheese may also contain gluten, as some are made with flour.
Always check the ingredients label for gluten-containing ingredients like wheat, barley, rye, oat, and brewer's yeast. If you're still unsure, look for a "certified gluten-free" label or contact the manufacturer.
