Naturally Gluten-Free Cheeses
Most cheese is made from milk, salt, and enzymes, none of which contain gluten. This means that the vast majority of simple, unflavored, and unprocessed cheeses are safe for those on a gluten-free diet. The less manipulation a cheese undergoes, the less likely it is to contain hidden gluten ingredients.
Hard and Semi-Hard Cheeses
These varieties undergo a longer aging process, which naturally reduces their moisture and lactose content. Hard and semi-hard cheeses are among the safest choices, provided they are in block form and not pre-shredded.
- Cheddar: A universally popular and safe option.
- Swiss: A classic choice for sandwiches and platters.
- Parmesan: Naturally gluten-free, but check pre-grated versions for anti-caking agents.
- Manchego: A Spanish sheep's milk cheese that is a reliable gluten-free option.
- Gouda: Aged and smoked gouda varieties are generally safe.
Soft and Fresh Cheeses
Fresh cheeses have a higher moisture content and shorter shelf life. As with all cheese, plain, full-fat versions are the safest bet, while flavored or low-fat varieties require closer inspection.
- Brie: A delicious and safe soft cheese.
- Cream Cheese: Most plain, full-fat cream cheese is gluten-free.
- Goat Cheese (Chevre): The simple logs are safe, but check flavored options carefully.
- Feta: Crumbled feta is typically safe, but always read the label.
- Mozzarella: Block mozzarella is a great, safe option for cooking and snacking.
- Ricotta: Standard ricotta is gluten-free, but additives can appear in low-fat versions.
Cheeses to Approach with Caution
Certain cheeses and cheese products are at a higher risk of containing gluten due to additives, processing, or potential cross-contact.
Processed Cheeses
Processed cheeses are a minefield of potential hidden gluten. Manufacturers add stabilizers, fillers, emulsifiers, and flavors to change texture and extend shelf life. These additives can be derived from gluten-containing grains.
- American cheese slices: Many brands contain modified food starch or other additives.
- Cheese spreads and dips: Read labels carefully, as these often contain binders and thickeners.
- Spray-can cheese: Highly processed and best avoided unless certified gluten-free.
Pre-Shredded Cheeses
For convenience, manufacturers often coat pre-shredded cheeses with anti-caking agents to prevent clumping. While many brands use potato starch or other gluten-free alternatives, wheat-based starches are sometimes used. To be safe, buy block cheese and shred it yourself, or choose brands explicitly labeled as gluten-free.
Blue Cheese
The mold cultures used to create the distinct veins in some blue cheeses were traditionally grown on gluten-containing media, such as rye bread. However, this practice is now very rare, and most major blue cheese brands today are considered safe, as the final product contains less than 20 parts per million of gluten. Those with a high sensitivity should still verify with the manufacturer or choose a brand like BelGioioso, which confirms all of their cheeses are gluten-free.
Deli Counter Cheeses
Cross-contact is a significant concern at deli counters, where the same slicer is used for both cheese and processed meats that may contain gluten. For those with celiac disease, it is safest to purchase pre-packaged, factory-sealed cheese or request that the deli staff use a fresh, clean slicer and put on new gloves to prevent contamination.
Gluten-Free vs. Processed Cheese Comparison
| Feature | Naturally Gluten-Free Cheese (e.g., Cheddar Block) | Processed Cheese Product (e.g., American Slices) |
|---|---|---|
| Ingredients | Milk, cultures, enzymes, salt | Milk, whey, cheese cultures, plus emulsifiers, stabilizers, flavorings, and fillers |
| Processing | Minimal processing (curdling, cutting, aging) | Extensive processing, melting, and combining of ingredients |
| Hidden Gluten Risk | Very low, unless cross-contact occurs | High; additives are often derived from wheat |
| Label Reading | Check for certifications or unusual additives | Scrutinize the ingredient list for modified food starch, wheat, malt, etc. |
| Example | Block of Cabot Cheddar | Velveeta shells & cheese (pasta contains gluten) |
Safe Gluten-Free Cheese Brands and Certifications
To minimize risk, especially for those with celiac disease, look for manufacturers who prioritize gluten-free production. Certification is the gold standard for assurance. The FDA requires any product labeled 'gluten-free' to contain less than 20 ppm of gluten. Many brands have gone further to ensure their products are safe.
- Cypress Grove: All products, including Humboldt Fog, are gluten-free.
- Cabot Creamery: Provides a variety of gluten-free cheddar cheeses.
- BelGioioso: Known for its range of certified gluten-free Italian cheeses.
- Sargento: Most natural cheese products are gluten-free; check for specific product labeling.
- Boar's Head: All deli meats and cheeses are certified gluten-free.
- Organic Valley: This cooperative ensures their cheeses, including shredded varieties, are free of gluten.
Conclusion
Navigating the world of cheese on a gluten-free diet is a manageable task with the right knowledge. While pure, natural cheeses are a safe and delicious option, the key is vigilance when it comes to processed varieties and potential cross-contact. By choosing whole blocks of cheese, carefully reading labels for certification or problematic ingredients, and being mindful at deli counters, you can enjoy a wide array of delicious and safe cheesy goodness.
For additional support and resources on living gluten-free, consider visiting reputable organizations such as Beyond Celiac. They offer extensive information and resources for individuals with celiac disease and gluten sensitivities.
