Are dairy products safe for gluten-free diets?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Most plain dairy products, such as milk and butter, are naturally gluten-free and safe to consume. However, processed dairy foods may have hidden gluten from additives or flavorings. You need to check labels very carefully, especially with flavored products. Certified gluten-free labels can provide the best assurance of safety.
Always Safe Options
- Plain milk from any animal source
- Butter without flavor additives
- Natural cheeses like cheddar or mozzarella
- Plain cream cheese without mix-ins
Caution Required Items
- Flavored yogurts with cookie pieces
- Processed cheese spreads and sauces
- Ice cream with brownie chunks
- Pre-made smoothies with additives
High-Risk Dairy Products
- Cheese with beer or ale flavorings
- Malted milk products
- Dessert toppings with cookie crumbles
- Instant hot chocolate mixes
Manufacturing processes pose a risk of cross-contamination. Practicing shared equipment for different products can lead to the transfer of gluten. Powdered dairy ingredients may contain anti-caking agents that include gluten. If you are unsure, always refer to the protocols in the production facility for guidance.
Adhere to safe food handling practices for dairy products. Introduce dairy products gradually if you're sensitive to them. Select products with straightforward ingredient lists. When eating out, ask about the method of food preparation. These steps level the playing field, so that dairy helps, rather than hinders, your gluten-free objective.
Read the full article: 10 Gluten Free Benefits You Should Know
