Frederic Melton
Cheese is generally considered a gluten-free food, as gluten is a protein found in certain grains like wheat, rye, and barley, rather than in dairy products. However, some processed cheeses may include gluten-containing ingredients, such as wheat starch or modified food starch. While natural, hard cheeses like Cheddar, Gouda, and Swiss are typically gluten-free, it is important to read labels carefully and look for `certified gluten-free` products to ensure they do not contain gluten or derivatives of gluten-containing grains. Additionally, cross-contamination can occur during preparation or when cheese is sliced on the same machine as gluten-containing foods. For those with celiac disease or gluten sensitivity, vigilance in checking labels and purchasing certified gluten-free products is crucial to avoiding adverse reactions.
| Characteristics | Values |
|---|---|
| Gluten-free status of cheese | Most cheese is naturally gluten-free, but some processed varieties may contain gluten due to additives or the use of wheat starch or modified food starch made from wheat. |
| Gluten-free cheese types | Plain, full-fat, natural, hard cheeses such as Cheddar, Gouda, Monterey Jack, Parmesan, Swiss, Colby Jack, and Brie. |
| Gluten-containing cheese types | Breaded mozzarella sticks, cheesecake, shredded cheese, and seasoned cheeses. |
| Gluten-free alternatives | Non-dairy alternatives like avocado, nutritional yeast, soy, or nuts. |
| Tips for gluten-free cheese consumption | Always read the labels of packaged or processed cheese. Look for the "certified gluten-free" label or contact the manufacturer for clarification. Purchase cheese produced in gluten-free facilities to minimize cross-contamination risks. |
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What You'll Learn
Most cheeses are gluten-free
However, with today’s diverse food choices, there is potential for processed cheese, cheese spreads, or foods containing cheese to be mixed with gluten-containing grains. For example, wheat flour is sometimes added to grated cheese to prevent clumping. Additionally, gluten-containing ingredients may be used as thickeners or stabilizers in certain types of cheese to increase their shelf life.
Therefore, it is important to read the labels of all packaged or processed cheese before eating it. 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. When in doubt, it is best to consult with a doctor or registered dietitian.
Some examples of cheese that are usually gluten-free include:
- Cheddar
- Gouda
- Monterey Jack
- Parmesan
- Swiss
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Gluten may be added during manufacturing
While dairy products are usually gluten-free, gluten may be added during the manufacturing process of some cheeses and cheese products. This is done to increase their shelf life or as a thickening agent. As such, it is important to always read the labels of packaged or processed cheese before eating it.
According to the Celiac Disease Foundation, the dairy group is a naturally gluten-free food group. However, with diverse food choices and innovative recipes, there is a potential for processed cheese, cheese spreads, or foods containing cheese to be mixed with gluten-containing grains. For example, some grated cheese has wheat flour added to it to prevent clumping. Gluten-containing ingredients may also be used as thickeners or stabilizers in certain types of cheese. 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.
To avoid gluten, it is recommended to opt for natural, hard cheeses such as Cheddar, Gouda, Monterey Jack, Parmesan, or Swiss. These cheeses are less likely to contain gluten. Additionally, when purchasing cheese, look for products that are labeled as produced in gluten-free facilities to minimize the risk of cross-contamination.
It is worth noting that even cheese marked as gluten-free can sometimes become contaminated by gluten-containing foods. This type of contamination usually results in very small amounts of gluten and is typically only an issue for individuals with celiac disease. If you have celiac disease or gluten sensitivity, it is important to be vigilant about reading labels and contacting the manufacturer if you have any questions or concerns about specific products.
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Always read the label
While dairy products are naturally gluten-free, some cheese products may contain gluten. This is because gluten is sometimes added during the manufacturing process. Therefore, it is important to always read the label when buying cheese products.
Cheese starts with milk, which is gluten-free. However, the cultures used and any additives can cause the end product to contain gluten. For example, gluten-containing ingredients are often used as thickeners or stabilizers in certain types of cheese. 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.
Plain and full-fat cheeses 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. Firm, natural cheeses, such as Cheddar and Parmesan, are also less likely to contain gluten. However, even cheese marked as gluten-free can accidentally become contaminated by gluten-containing foods, which can be an issue for those with celiac disease.
To avoid gluten, it is recommended to buy natural, hard cheeses and always read the food label. If you are unsure, you can also contact the manufacturer to ask if the product is gluten-free. Additionally, purchasing cheese and cheese products that are labeled as produced in gluten-free factories can help reduce the risk of contamination.
It is important to note that gluten can also be introduced during the slicing and packaging process. If you are buying sliced or packaged cheese, it is recommended to choose a brand that offers gluten-free options to reduce the risk of cross-contact.
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Blue cheese may contain gluten
Dairy is considered a gluten-free product, and milk—the primary ingredient in cheese—is gluten-free. However, certain types of cheeses may contain gluten due to the manufacturing process and additives. Blue cheese, for example, is a general term for veined cheeses made using blue or green mold spores called penicillium roqueforti. Traditionally, the milk used to make blue cheese has been inoculated with mold spores grown on bread or cultures that contain gluten.
There is an ongoing debate about whether blue cheese contains gluten. Some sources suggest that blue cheese may contain gluten due to the potential presence of wheat or rye in the mold cultures used during production. For instance, the Sargento website states that their blue cheese contains wheat gluten, and some individuals with celiac disease report reacting strongly to certain blue cheeses. However, it is important to note that the amount of spores used in cheesemaking is very small, and the final product is unlikely to contain significant levels of gluten.
To address this uncertainty, several studies have been conducted to assess the gluten content of blue cheese. A study sanctioned by the Canadian Celiac Association tested three blue cheeses and two penicillium roqueforti cultures grown on gluten-containing media, including wheat-based dextrose and a wheat/rye flour mixture. The results indicated that the gluten content was below detectable levels using ELISA testing. Another study by Dr. Terry Koerner's laboratory at Health Canada's Food Research Division found no detectable levels of gluten in blue cheese samples, regardless of whether they were fermented with gluten-containing media or wheat-based dextrose.
Based on these studies, the Canadian Celiac Association has concluded that blue cheese is acceptable for a gluten-free diet. Additionally, several brands, such as Rosenborg, BelGioso, Dutch Farms, Litehouse, Organic Valley, and Rogue Creamery, produce versions of blue cheese not fermented with gluten-based spores. However, it is always advisable to carefully read labels and consult official sources to make informed choices, especially for those with celiac disease or gluten intolerance.
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Non-dairy alternatives
Dairy products are generally gluten-free, but some cheese products may contain gluten. Gluten-containing ingredients are often used as thickeners or stabilizers to increase the shelf life of cheese. Plain and full-fat cheeses are most likely to be gluten-free, while cheese that contains additives, as well as low-fat, low-salt, and fat-free cheese, are more likely to contain gluten.
There are 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 dishes. Nutritional yeast is another non-dairy alternative to cheese, which can be sprinkled on top of dishes or added to sauces for a cheese-like flavor.
For soft cheese alternatives, all dairy-free yogurts with a thicker consistency, such as soy yogurt, can be used as substitutes. For a closer match, the yogurt can be drained for a few hours. Hummus can also be used as a soft cheese substitute, adding substance and flavor to dishes. Macadamia 'Ricotta' is another alternative that resembles actual ricotta, with a pleasantly sweet and creamy flavor. It works well in most applications, except for baked ricotta.
For firmer soft cheese alternatives, a sauce made from cashews and lemon juice can be used. For a sweeter flavor, maple syrup or sugar can be added, resulting in a dairy-free cream cheese frosting. Grated, crumbled, or pureed firm tofu can also be used as a substitute for soft cheeses. The flavor of tofu is bland, so adding salt or nutritional yeast flakes to boost the cheesy flavors is recommended.
For hard cheese alternatives, Brazil nuts can be grated and sprinkled on pasta dishes or anywhere parmesan would be used. While not as salty as parmesan, Brazil nuts add a similar hit of deeply savory umami flavor. A handful of olives can also be used as a salty alternative to hard cheeses. Sun-dried tomatoes are another flavorful alternative, adding a burst of sweetness to dishes. Finally, roasted almonds can be used as a crunchy, flavorful alternative to parmesan in pesto.
Some popular non-dairy cheese brands include Violife, Follow Your Heart, and Miyoko's Creamery.
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Frequently asked questions
Most cheeses are naturally gluten-free, but some processed varieties may contain gluten. Dairy products made with all-natural ingredients generally don't contain gluten. However, gluten may be added during the manufacturing of some cheeses and cheese products.
Some natural, hard cheeses that are gluten-free include Cheddar, Gouda, Monterey Jack, Parmesan, and Swiss.
Always read the food labels to check for ingredients that may indicate gluten, such as wheat, barley, rye, hydrolyzed wheat protein, malt, food starch, or modified food starch made from wheat. Look for the "certified gluten-free" label.
Some non-dairy cheese alternatives are gluten-free, but others may contain gluten. Always check the ingredients label.
If you are buying sliced cheese from a deli counter, ensure that the cheese is gluten-free and that the slicing machine is cleaned to prevent cross-contact. When in doubt, choose cheese labelled as produced in gluten-free factories or contact the manufacturer to inquire about specific products.
