Can I Eat Cheese if I Have Celiac Disease? A Comprehensive Guide

November 11, 2025 •

4 min read

For those managing celiac disease, navigating a gluten-free lifestyle requires careful attention to ingredients. According to Coeliac UK, at least 10% of UK consumers are now following a gluten-free diet, highlighting the commonality of this dietary need. But for cheese lovers, a pressing question remains: Can I eat cheese if I have celiac disease? The answer is nuanced and depends heavily on the cheese's processing and handling.

Quick Summary

Most natural, unprocessed cheeses are gluten-free and safe for celiacs. However, processed varieties, shredded cheeses, and dips may contain hidden gluten additives or risk cross-contamination, requiring careful label reading.

Key Points

Natural vs. Processed: Opt for natural, unprocessed block cheeses, as they are inherently gluten-free, while processed varieties frequently contain hidden gluten additives.
Read Labels Diligently: Always check ingredient lists on packaged cheeses, especially shredded, flavored, and low-fat versions, for potential gluten sources like wheat starch or malt.
Beware of Cross-Contamination: At deli counters, request a clean slicer and gloves. In shared kitchens, use dedicated utensils and surfaces to prevent gluten exposure.
Blue Cheese is a "Maybe": Most blue cheeses are now safe, as mold is typically not grown on gluten-based media, but checking for a "certified gluten-free" label is the safest approach.
Understand Additive Risk: Starches are often used in shredded cheese to prevent clumping. Confirm the type of starch used is gluten-free, as it could be wheat-derived.
Consider Co-occurring Lactose Intolerance: Be aware that celiac disease can sometimes lead to temporary lactose intolerance, which may cause symptoms even with a gluten-free cheese.

Understanding the Gluten-Free Basis of Cheese

At its core, cheese is naturally gluten-free. It is a dairy product made from milk, salt, and cultures or enzymes (rennet). None of these fundamental ingredients contain gluten, which is a protein found in wheat, barley, and rye. This means that for many cheese varieties, especially those in their natural block form, there is no gluten risk inherent to the product itself. The potential for gluten exposure arises during processing, flavoring, or handling.

The Critical Difference: Natural vs. Processed

For individuals with celiac disease, the key to enjoying cheese safely lies in distinguishing between natural cheese and processed cheese products. Natural cheeses, like a solid block of cheddar or a fresh mozzarella ball, are the safest bets. Processed cheeses, on the other hand, undergo additional manufacturing steps where gluten-containing ingredients can be introduced.

Processed Cheese Dangers

Additives: Manufacturers may add thickeners, stabilizers, or fillers derived from gluten-containing grains to processed cheese slices, spreads, or dips. For example, modified food starch, if derived from wheat, poses a risk.
Anti-caking agents: Pre-shredded cheeses are a common source of hidden gluten. Many brands use a starch to prevent the shreds from clumping together. While potato starch is a common gluten-free option, wheat starch can also be used, and the label must be checked carefully.
Flavorings: Flavored cheeses may incorporate gluten through seasoning blends, malt flavoring, or other additives. Cheese spreads that are mixed with beer (unless certified gluten-free) are another example of a high-risk item.

Navigating the Cheese Aisle: Do's, Don'ts, and Maybe's

To simplify your shopping, here is a breakdown of common cheese types and their gluten status:

Commonly Safe Cheeses (When Plain)

Hard Cheeses: Cheddar, Parmesan, Swiss, Provolone.
Soft Cheeses: Brie, Feta, Goat Cheese, Cream Cheese (plain).
Fresh Cheeses: Mozzarella, Ricotta, Mascarpone (check for additives in processed versions).

Cheeses Requiring Caution

Shredded Cheese: Check labels for starches and additives.
Blue Cheese: The mold cultures for blue cheeses have historically been grown on gluten-containing bread. Modern practices often use gluten-free media, and studies have shown very low gluten levels, but vigilance is still wise. Look for a "certified gluten-free" label or call the manufacturer.
Cottage Cheese: Some brands use modified food starch.
American Cheese: Processed slices often contain added ingredients.
Flavored Cheeses: Read labels closely for seasoning blends or sauces.

Preventing Cross-Contamination

Even a naturally gluten-free cheese can become contaminated. This is a critical concern for those with celiac disease, who can react to tiny amounts of gluten (less than 20 ppm).

Deli Counters: When purchasing cheese sliced at a deli, ensure the staff uses a fresh slicer and changes gloves to prevent cross-contact from gluten-containing meats or cheeses sliced previously.
Restaurant Settings: Be cautious when ordering cheese-based dishes. Breaded mozzarella sticks, for instance, are not gluten-free unless explicitly stated. The cheese itself may be safe, but the preparation method is not.
Shared Kitchens: At home, prevent cross-contamination by using separate cutting boards, knives, and graters for gluten-free foods. Also, never double-dip a utensil that has touched gluten into a gluten-free cheese spread or container.

Comparison of Cheese Types for a Celiac Diet


Feature	Naturally Gluten-Free (Low Risk)	High-Risk (Requires Verification)
Form	Solid blocks, wheels	Pre-shredded, slices, spreads, dips
Ingredients	Milk, salt, enzymes, cultures	Additives like modified food starch, thickeners, seasonings
Processing	Minimal processing	Significant processing, addition of other ingredients
Examples	Cheddar (block), Mozzarella (fresh), Parmesan (block), Brie	Shredded cheese, American slices, cottage cheese, blue cheese
Primary Risk	Minimal, mostly cross-contamination	Hidden ingredients, cross-contamination
Action	Always read labels, but generally safe	Must check labels for 'certified gluten-free' or contact manufacturer

Additional Considerations for Celiacs

It's important to remember that some individuals with celiac disease also experience temporary lactose intolerance as their small intestine heals. In these cases, even a gluten-free cheese could cause symptoms. The longer a cheese is aged, the less lactose it typically contains. If you experience discomfort with dairy, consult a healthcare professional. Many individuals find that their ability to tolerate dairy improves significantly after following a strict gluten-free diet for an extended period.

Conclusion

So, can I eat cheese if I have celiac disease? Yes, you can, but your success depends on careful product selection and an awareness of potential pitfalls. Natural, unprocessed cheese is generally safe, while processed, shredded, or flavored cheese products pose a risk due to additives and potential cross-contamination. Always read labels, look for certified gluten-free products, and be mindful of your environment, especially at deli counters and in shared kitchens. By following these guidelines, you can safely enjoy cheese as part of your gluten-free diet. For more detailed information on living gluten-free, refer to trusted sources like the National Celiac Association.

Frequently Asked Questions

Yes, natural block cheese, made from milk, salt, cultures, and enzymes, is fundamentally gluten-free. Gluten is not a natural component of dairy products. The risk arises from additives or cross-contamination during processing or handling.

Shredded cheese is a risk because manufacturers often add starches or cellulose to prevent the shreds from sticking together. While many use gluten-free potato starch, some brands may use wheat starch, a gluten-containing ingredient. Always check the label for a certified gluten-free claim.

Most blue cheese is now considered safe, as the mold spores used are typically not grown on gluten-containing bread media. However, to be completely certain, look for a certified gluten-free label or verify with the manufacturer.

The main risk at a deli counter is cross-contamination. Cheese may be cut on the same slicer used for gluten-containing products, transferring gluten particles. Always ask the deli staff to use a clean slicer and fresh gloves for your order.

Plain cream cheese is typically gluten-free, but low-fat or flavored varieties should be checked for additives. Some cottage cheese brands use modified food starch as a thickener, which may or may not contain gluten. Always read the label carefully.

Besides looking for a 'certified gluten-free' label, read the ingredient list for common gluten sources. These include wheat, barley, rye, malt, brewer's yeast, modified food starch (unless specified as non-wheat), and certain flavorings or thickeners.

Yes. Sometimes, newly diagnosed or untreated celiac disease can damage the small intestine, leading to temporary lactose intolerance. This can cause symptoms similar to a gluten reaction. As the intestine heals on a strict gluten-free diet, lactose tolerance often returns.