Nutrition Diet: What cheeses do not have gluten?

According to Coeliac UK, at least 10% of UK consumers are now following a gluten-free diet, which means carefully checking all ingredients. For cheese lovers, understanding what cheeses do not have gluten is essential, as while natural cheese is typically safe, processed varieties can contain hidden gluten.

Quick Summary

Most natural, unprocessed cheeses are inherently gluten-free, but processed and flavored cheese products often contain gluten-based additives or thickeners. Careful label reading is crucial, along with checking for cross-contamination risks, to ensure cheese is safe for a gluten-free diet.

Key Points

• Natural cheese is inherently gluten-free: The core ingredients of milk, salt, and enzymes do not contain gluten, making most block cheeses safe.

• Hidden gluten is common in processed products: Shredded, processed slices, spreads, and flavored cheeses may contain gluten-based stabilizers or anti-caking agents.

• Always read the labels: Ingredients like wheat starch, malt, or unspecified 'modified food starch' are potential sources of gluten.

• Cross-contamination is a risk: For those with celiac disease, a high-risk concern exists with products processed on shared equipment or deli-sliced cheese.

• Look for certified products: Purchasing cheese with a 'certified gluten-free' label is the safest way to ensure no hidden gluten is present.

• DIY is the safest method: Grating your own cheese from a solid block is the surest way to avoid gluten found in anti-caking agents.

The Basics: Why Natural Cheese Is Gluten-Free

At its core, cheese is naturally gluten-free. The traditional cheesemaking process involves only four primary ingredients: milk, salt, bacterial cultures, and enzymes (rennet). None of these components contain gluten, the protein found in wheat, barley, and rye. This makes most hard and soft block cheeses safe for those with celiac disease or gluten sensitivity.

However, the world of cheese extends far beyond simple blocks. The safety of a cheese for a gluten-free diet often depends on how it is processed and what, if any, additional ingredients are included. Flavored, shredded, or prepared cheese products are where you must be most vigilant, as manufacturers may add gluten-containing ingredients to improve texture, flavor, or shelf life.

Cheeses that are Inherently Gluten-Free

For those adhering to a gluten-free lifestyle, many delicious and versatile cheeses can be enjoyed safely. When purchasing, always opt for plain, full-fat versions and check labels, especially for flavored or low-fat options.

Some of the most popular naturally gluten-free cheeses include:

• Cheddar: A classic, hard cheese available in many varieties, all of which are naturally gluten-free in their pure block form.
• Swiss: This semi-hard, nutty cheese is naturally gluten-free and a versatile kitchen staple.
• Mozzarella: In its pure, unflavored form, mozzarella is completely safe. This includes fresh mozzarella balls and blocks.
• Feta: A brined curd cheese made from sheep's milk or a mix with goat's milk, feta is naturally gluten-free.
• Brie: This soft, buttery cheese is gluten-free, making it a safe choice for charcuterie boards.
• Goat cheese: Also known as chevre, this tangy and soft cheese is naturally gluten-free.
• Parmesan: This hard, granular Italian cheese is safe for a gluten-free diet when bought in a block.
• Provolone: This stretched-curd cheese, used for sandwiches and melting, is naturally gluten-free.
• Cream Cheese: Most full-fat cream cheese is gluten-free, but watch out for flavored or reduced-fat varieties with additives.
• Ricotta: Typically gluten-free, but some brands may add thickeners, so check the label.

Potential Risks: When Cheese May Contain Gluten

While natural cheese is safe, many processed cheese products carry a risk of containing hidden gluten. You should always read the ingredient list on any packaged or processed cheese product, looking out for these potential issues:

Processed and Flavored Cheeses

Processed cheese slices, spreads, and sauces often contain added fillers, stabilizers, or flavorings that may include gluten. American cheese, for example, is processed and should be checked carefully, as brands can vary. Flavored spreads, especially those with added ingredients like crackers or beer, are also high-risk.

Shredded Cheese

Many pre-shredded cheese bags contain anti-caking agents to prevent the shreds from clumping together. While many manufacturers use gluten-free alternatives like potato starch or tapioca starch, some may use wheat-based products. Always check the ingredients list, or grate your own cheese from a solid block to be sure.

Blue Cheese

The mold cultures used to create the distinct veins in blue cheese were historically grown on bread. While modern, commercial blue cheese production typically uses lab-grown, gluten-free mold cultures, there is still some debate. For those with severe sensitivities or celiac disease, verifying with the manufacturer or choosing a 'certified gluten-free' brand is the safest option.

Cross-Contamination Risks

Even if a cheese's ingredients are pure, cross-contamination can be a concern for those with celiac disease. This can occur if cheese is processed in a facility or on the same equipment as gluten-containing products. For deli-sliced cheese, it's critical to ensure the slicer has been thoroughly cleaned to avoid contamination from other processed meats or cheeses that may contain gluten.

How to Read Labels for Hidden Gluten

Becoming an expert label reader is the best defense against accidental gluten exposure. Look for these red flags on cheese product labels:

• Explicit Gluten Ingredients: Ingredients like wheat starch, modified food starch (unless specified as from corn or potato), wheat bran, and wheat flour are clear signs of gluten.
• Malt: If malt vinegar or malt flavoring is listed, it likely contains gluten.
• Suspicious Additives: Be cautious of generic terms like 'fillers,' 'emulsifiers,' 'natural flavors,' or 'stabilizers' unless the product is certified gluten-free.
• 'Certified Gluten-Free' Label: The safest route is to purchase products with this certification, which ensures they meet strict gluten-free standards.

Safe Cheese Choices for a Gluten-Free Diet

Here is a list of cheese types that are generally considered safe for a gluten-free diet when purchased in their natural, unprocessed state:

1. Block Cheddar: Any block or brick of natural cheddar cheese is gluten-free.
2. Block Swiss: Unflavored block Swiss cheese is safe.
3. Fresh Mozzarella: Balls or blocks of fresh mozzarella in brine are free of gluten.
4. Block Parmesan: Safe to grate yourself from a hard block.
5. Goat Cheese: Check labels for any additions, but plain goat cheese is fine.
6. Plain Cream Cheese: Most plain, full-fat versions are gluten-free.
7. Feta in Brine: Plain feta packed in brine or oil is typically gluten-free.
8. Block Provolone: A safe option for melting or sandwiches.
9. Ricotta Cheese: Verify ingredients for thickeners, but many brands are safe.

Comparing Gluten-Free and Potentially Gluten-Containing Cheeses

Feature	Naturally Gluten-Free (Safe)	Potentially Gluten-Containing (Risk)
Form	Solid blocks, wheels, logs	Processed slices, spreads, sauces, shredded bags
Ingredients	Milk, salt, bacterial cultures, enzymes	Additives, stabilizers, flavorings, starches
Additives	Minimal or none	Fillers like wheat starch, modified food starch
Flavoring	Unflavored, natural	Flavored or seasoned, e.g., beer cheese
Example Cheeses	Cheddar, Swiss, Feta, Mozzarella	American cheese, spray cheese, flavored spreads
Action	Can be assumed safe, but always verify	Must check labels meticulously or avoid entirely

For more detailed information and resources on celiac disease, visit the Beyond Celiac website.

The Bottom Line for Cheese Lovers

For those managing a gluten-free diet, enjoying cheese is absolutely possible, but it requires paying close attention to the product beyond the initial glance. Natural, unprocessed cheese in its purest form is your safest bet. If you gravitate toward processed products like shredded cheese, spreads, or flavored varieties, remember that they may contain hidden gluten-based ingredients. Making a habit of reading labels and opting for products with a 'certified gluten-free' designation will allow you to indulge in your favorite cheesy delights without worry. When in doubt, stick to the block cheese and shred it yourself to maintain full control over your ingredients.

Conclusion

Navigating a gluten-free diet requires careful consideration of all packaged and processed foods, and cheese is no exception. While most natural cheeses are inherently free of gluten, processed varieties often contain additives that can pose a risk. By focusing on pure, unprocessed cheese and diligently checking ingredient lists on other products, individuals can safely enjoy a wide range of cheesy foods. Paying attention to potential cross-contamination is also a crucial step, particularly for those with severe sensitivities, to maintain a healthy and gluten-free lifestyle.

Frequently Asked Questions

Is shredded cheese gluten-free?

Not always. While the cheese itself is gluten-free, some brands add anti-caking agents, such as wheat-based starches, to prevent clumping. You must read the ingredient label carefully to be certain.

Is blue cheese gluten-free?

Most commercial blue cheese is gluten-free, as modern production methods use lab-grown mold cultures. However, some traditional or artisan varieties might still use bread during the process. For those with severe sensitivity, it's best to verify with the brand or choose a 'certified gluten-free' option.

Do I have to worry about cross-contamination with cheese?

Yes, especially if you have celiac disease. Cross-contamination can happen in the manufacturing facility or at a deli counter if equipment is shared with gluten-containing products. Buying certified gluten-free or whole, unprocessed products can reduce this risk.

Are flavored cheese spreads and dips gluten-free?

Not necessarily. Flavored and processed cheese products are high-risk for containing gluten, as additives and thickeners are often used. Always check the ingredient list for terms like wheat starch or malt flavoring.

What is the difference between celiac disease and gluten intolerance?

Celiac disease is an autoimmune disorder where the body attacks itself in response to gluten, causing damage to the small intestine. Gluten intolerance, or non-celiac gluten sensitivity (NCGS), involves similar symptoms but is a sensitivity, not an autoimmune disease, and does not cause intestinal damage.

Can low-fat cheese contain gluten?

Yes, low-fat or low-salt cheeses are more likely to contain gluten. Fillers or stabilizers containing gluten are sometimes added to these products to improve texture and taste after fat is removed. It is safest to read the label carefully or stick to plain, full-fat options.

What are some of the safest cheeses for a gluten-free diet?

Naturally gluten-free cheeses that are safe when purchased in their plain, block form include cheddar, mozzarella, Swiss, provolone, feta, goat cheese, and parmesan.