Most cheeses are considered gluten-free, meaning they do not contain the protein gluten which is found in wheat, barley and rye. However, there are some exceptions to be aware of. Understanding which cheeses contain gluten and which are gluten-free can help those with celiac disease or gluten sensitivity make informed choices.
What is Gluten?
Gluten is a general name for the proteins found in wheat, rye and barley. The two main proteins in gluten are gliadin and glutelin. Gluten helps foods maintain their shape and gives elasticity to dough. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headaches and more. The only treatment for celiac disease is following a strict lifelong gluten-free diet.
Why Would Cheese Contain Gluten?
Cheese is made by curdling milk and separating the solid curds from the liquid whey. This process does not inherently involve any gluten. However, there are a few reasons why some cheeses may contain traces of gluten:
– Flavorings or seasonings added to cheese – ingredients like wheat, barley, rye or malt vinegar can introduce gluten.
– Cross-contamination – shared equipment, surfaces or facilities means gluten from other foods may get into cheese.
– Anti-caking agents – some cheeses have agents like wheat starch added to prevent caking.
– Cheesecloth – traditional cheesecloth is made from wheat flour so particles may rub off.
So while most pure, natural cheeses are gluten-free, the presence of additives or cross-contact may introduce gluten. Reading labels carefully and looking for a gluten-free certification can help identify cheeses safe for a gluten-free diet.
Cheeses Typically Gluten-Free
Most major types of cheese do not naturally contain gluten and are appropriate for a gluten-free diet as long as no gluten-containing ingredients are added. Here are some of the most common gluten-free cheeses:
Hard Cheeses
Hard cheeses have a lower moisture content and more firm texture than soft cheeses. Gluten-free hard cheeses include:
– Cheddar
– Parmesan
– Swiss
– Gouda
– Colby
– Pecorino Romano
– Manchego
– Gruyère
– Asiago
– Cotija
These hard cheeses are naturally gluten-free and do not contain any wheat-derived ingredients. Always check labels for additives or warnings about shared equipment when purchasing pre-shredded, pre-sliced or cheese blends.
Soft Cheeses
Soft cheeses generally have a higher moisture content and creamier, smoother texture. Here are some typically gluten-free soft cheeses:
– Mozzarella
– Brie
– Camembert
– Havarti
– Muenster
– Goat Cheese
– Feta
– Halloumi
– Ricotta Salata
– Burrata
– Mascarpone
Stick with major brands that label their soft cheeses “gluten-free” or specify they are made with 100% milk to avoid potential cross-contamination.
Blue Cheeses
Blue cheese gets its name from the blue, grey or green veins running through the interior. These are caused by culturing the cheese with mold. Blue cheeses are also naturally gluten-free:
– Roquefort
– Gorgonzola
– Stilton
– Bleu Cheese or Blue Cheese
– Danish Blue
– Cambozola
As long as no gluten-containing ingredients are mixed in, these blue cheese varieties are fine for a gluten-free diet.
Hispanic Cheeses
There are many different Hispanic-style cheeses that are gluten-free by nature:
– Queso Fresco
– Queso Blanco
– Queso Panela
– Queso Oaxaca or Quesillo
– Queso Cotija
– Queso Chihuahua
– Queso Para Freir
Be mindful of any added flavorings, starches or flour-based coatings sometimes used with these cheeses. When in doubt, reach for cheeses labeled gluten-free.
Specialty Cheeses
In addition to the major cheese categories above, there are many unique and artisanal specialty cheeses that are naturally gluten-free including:
– Buffalo Mozzarella
– Burrata
– Aged Cheddar
– Wensleydale
– Double Gloucester
– Leicester
– Caerphilly
– Camembert
– Emmental
– Jarlsberg
– Taleggio
– Reblochon
– Paneer
– Halloumi
– Ricotta
– Mascarpone
– American Cheese Slices
– Pepper Jack
– Provolone
– Babybel
– Laughing Cow
– Cheese Curds
– Cottage Cheese
– Cream Cheese
– Velveeta
Always inspect packaging and ingredients for potential sources of gluten from thickeners, starches or equipment.
Potentially Gluten-Containing Cheeses
While most cheeses are naturally gluten-free, there are some varieties that may contain gluten. Here are some of the most common potential sources:
Processed Sliced Cheeses
Individually wrapped cheese slices and shredded cheese blends may contain anti-caking agents that introduce gluten, such as:
– Wheat starch
– Potato starch
– Modified food starch
– Dextrin
– Maltodextrin
Read ingredient lists carefully and look for a gluten-free label when purchasing highly processed cheeses.
Smoked Cheeses
Smoked cheeses like gouda, mozzarella and cheddar may be smoked using equipment also used for wheat-based foods. This introduces a high risk of cross-contamination. Opt for brands that specify gluten-free smoking procedures.
Flavored Cheeses
Herb-infused, garlic-infused or pepper-coated cheeses may include wheat, barley, rye or malt vinegars. Choose plain cheese varieties or ones labeled gluten-free when possible.
Cheese Spreads
Cheese spreads and dips may have thickeners and stabilizers that contain gluten. Ingredients like flour, bread crumbs, hydrolyzed wheat protein, soy sauce or beer introduce gluten. Carefully read the ingredient list before consuming.
Blue Cheese Crumbles
Pre-crumbled blue cheese may be dusted with anti-caking agents like wheat starch or have gluten-containing additives. Check for a gluten-free label before using.
Cheese Powder
Dried cheese powder, like that used in boxed macaroni and cheese, contains gluten-based ingredients in most brands. Make sure to read the label and look for a certified gluten-free version.
Imitation Cheeses
Imitation cheese or “cheese food” products, such as individual wrapped cheese slices and shredded bagged cheese, often contain gluten-based additives. Verify ingredients before consuming.
| Cheese Type | Gluten-Free? |
|---|---|
| Blue Cheese | Yes |
| Brie | Yes |
| Cheddar | Yes |
| Colby | Yes |
| Cottage Cheese | Yes |
| Cream Cheese | Yes |
| Feta | Yes |
| Goat Cheese | Yes |
| Gouda | Yes |
| Gruyère | Yes |
| Havarti | Yes |
| Manchego | Yes |
| Mascarpone | Yes |
| Mozzarella | Yes |
| Muenster | Yes |
| Parmesan | Yes |
| Pecorino | Yes |
| Provolone | Yes |
| Queso Fresco | Yes |
| Ricotta | Yes |
| Swiss | Yes |
| Smoked Gouda | No* |
| Flavored Havarti | No* |
| Bagged Shredded Cheese | No* |
| Cheese Spreads | No* |
| Imitation Cheeses | No* |
*Risk of gluten-containing additives
Identifying Gluten-Free Cheeses
When selecting cheeses for a gluten-free diet, here are some tips:
Check Labels
Carefully read the ingredient list and nutrition labels on cheese packaging. Watch for additives like wheat starch, flour, malt vinegar or dextrin. If unsure, reach for a brand that specifies “gluten-free” on the label.
Know Your Cheeses
Stick to cheeses that are naturally gluten-free like cheddar, Swiss, gouda and mozzarella. Avoid unknown blended or flavored cheeses which may have questionable ingredients.
Buy Plain
Purchase blocks of plain cheese and shred/crumble at home. Flavored, pre-shredded cheeses often have anti-caking agents that contain gluten.
Verify Cheesecloth
Traditional cheesecloth contains wheat starch. Make sure any cheese wrapped in cloth is packaged in gluten-free cheesecloth, not the wheat-based variety.
Check Deli Slices
Sliced cheese from the deli counter often has starch on the slicing machine to prevent sticking. Request gluten-free practices.
Ask About Prep
Inquire at restaurants if the same surfaces/tools are used to handle wheat-based and gluten-free dishes. Cross-contact is common.
By reading labels vigilantly, purchasing cheese mindfully and asking questions when dining out, it is possible to enjoy cheese on a gluten-free diet. Just be cautious of potential sources of cross-contamination or hidden gluten-based ingredients in certain varieties.
Tips for Following a Gluten-Free Diet
Eliminating gluten from your diet requires diligence and adaptability. Here are some tips that can help:
Learn to Read Labels
Knowing how to identify gluten-containing ingredients on food labels takes practice. Key terms to avoid include wheat, barley, rye, malt, oats and brewer’s yeast.
Find Specialty Products
Purchase gluten-free alternatives to common foods like bread, crackers, pasta and cereal from specialty stores or online retailers. Popular brands include Canyon Bakehouse, Bob’s Red Mill, King Arthur and Barilla.
Cook More Meals at Home
Preparing your own gluten-free meals allows control over ingredients. Find gluten-free recipes and experiment with substitutions like almond flour.
Communicate with Friends/Family
Make sure loved ones understand how to accommodate you at social gatherings like parties and holidays. Provide gluten-free dishes you can safely eat.
Inform Wait Staff
Notify restaurant servers about gluten-free needs. Ask about shared fryers, sauces, marinades and cooking tools used that may introduce cross-contact.
Enjoy Naturally Gluten-Free Foods
Base meals around unprocessed, gluten-free whole foods like fruits, vegetables, eggs, meat, fish, beans, nuts, seeds and gluten-free dairy.
Check with Your Doctor
Consult your physician and/or registered dietitian nutritionist to help create a customized gluten-free plan while ensuring no nutrient deficiencies.
Following a strict gluten-free diet is challenging but doable. Support and guidance from professionals can help identify hidden sources of gluten and balance nutrition.
Conclusion
Most natural cheese varieties are gluten-free, providing a good source of protein and calcium for those avoiding gluten. However, some flavored, seasoned, processed and imitation cheeses may contain problematic gluten-based additives. Reading labels carefully and looking for “gluten-free” certifications can help identify safe options. With proper precautions, diligence and education, those with celiac disease and gluten sensitivity can enjoy the delicious flavors and nutrients cheese offers. Consult with healthcare providers to ensure following a gluten-free diet safely and completely.
