Whether you have coeliac disease or are simply trying to avoid gluten in your diet, there are a number of foods that you have to cut out. But, is cheese gluten-free? Read on to find out.
SEE ALSO: Which cheeses are actually completely lactose-free? →
What is gluten?
Gluten is a general name for the proteins found in wheat (e.g. wheatberries, durum, emmer, semolina, spelt, farina, farro), rye and barley. Actually, gluten helps foods maintain their shape, acting as a glue that holds particles together.
So, is cheese actually gluten-free?
This means that foods from other foods groups like dairy (e.g. unflavoured milk, plain yogurt, cheese), fresh fruits and vegetables, and meat do not naturally contain gluten.
Therefore, any natural cheese will be entirely gluten-free. But, be careful here, because some processed commercial cheeses such as cheese slices and pre-shredded cheese products may still contain other ingredients like gums or stabilizers made from gluten-containing grains.
Examples of cheeses you can eat with gluten intolerance
As we mentioned above, all artisanal cheeses do not contain any gluten. Due to this, they will be safe to eat if you have coeliac disease or gluten intolerance. Let’s have a look at some great examples.
Queso Fresco
Also known as Queso Blanco, Queso Fresco is a fresh white cheese that is very popular in Spain, Mexico and South America.
Brie
France’s most famous soft white mould cheese is of course another great gluten free cheese.
Muenster
In the United States, soft washed rind cheeses don’t get much more popular than Muenster. Once again, this deli cheese is free of all wheat-based ingredients.
Cheddar
Without a doubt, Cheddar is the world’s most popular cheese. And the great news is that a regular, unflavoured Cheddar will come completely gluten free.
String Cheese
String Cheese is the ultimate midnight snack. When buying your String Cheese, be sure to choose one that is 100% Mozzarella. That way you will be buying a product that is definitely gluten free.
Mozzarella
As we mentioned above, Mozzarella (buffalo) or even Fior di Latte (cow) are both suitable for people with coeliac disease or gluten intolerance.
Ricotta
Ricotta is a popular Italian whey cheese that is made with very simple ingredients. And none of those contain wheat or any wheat derivatives.
Blue Cheese
Finally, the large majority of blue cheeses will be safe for you to eat if you’re on a gluten-free diet. Just be mindful that some blue cheeses contain mould that has been grown on bread. Just be sure to check the label before you buy and eat.
Cheese products to avoid if you are gluten intolerant
Some processed cheese products might contain wheat-derived ingredients. With those, you will have to be extra careful when choosing which brands to purchase. We’ve got some examples for you below.
Shredded Cheese
Shredded cheese that is sold in bags at your local grocery store often contain starch or cellulose. Those two ingredients prevents the cheese shreds from sticking together. While some brands use potato starch (gluten free), most commercial ones contain a wheat-derived cellulose. Therefore, be sure to check the label and ingredient list before buying.
Plant-Based Cheese
A number of plant-based (dairy-free) cheeses are made with flour. So, you will want to check the label and ingredients list before eating such cheeses.
Cheese Spreads
While most brands like Philadelphia Cream Cheese are gluten free, some commercial cheese spreads may contain stabilising or flavouring agents that are derived from wheat. As always, check the label before buying.
Best serving tips for gluten-free cheese platters
Creating a gluten-free cheese platter requires some thoughtful planning to keep everything safe, delicious, and appealing for everyone. Here are some tips to make your gluten-free cheese platter a memorable experience:
1. Separate gluten-free items
If you’re serving both gluten and gluten-free options, use separate platters to prevent cross-contamination. Even a small amount of gluten can affect those with coeliac disease or gluten sensitivity, so keeping these items separate is essential.
2. Use gluten-free labels
Place small labels next to each gluten-free item to make it easy for guests to identify which options are safe. This is especially helpful if you’re serving a mix of gluten-free and traditional crackers or bread.
3. Offer a variety of textures
To make the platter more exciting, include a range of textures. Add crunchy gluten-free crackers, soft cheeses, fresh fruits, dried fruits and nuts for variety. A mix of textures enhances the tasting experience and keeps guests coming back for more.
4. Add gluten-free accompaniments
Round out the platter with gluten-free accompaniments like honey, olives, pickles, and fruit preserves. These add colour, flavour and variety while ensuring everything on the platter is safe for gluten-free guests.
5. Provide separate serving utensils
Use separate serving utensils for each item to prevent cross-contact, especially if there are gluten items nearby. This will keep the platter safe for those who need to avoid gluten.
Conclusion
Thank you for reading our post on gluten in cheese. As you can see, almost every type of cheese is gluten-free. However, there are a small number of product types that you will have to be careful with.
Of course, you should always check the label beforehand. Did we leave out your favourite cheese? Let us know in the comments.
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
