Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is ingested. For those with celiac disease or gluten sensitivity, following a strict gluten-free diet is essential to manage symptoms and prevent further damage. But with so many potential sources of gluten, from obvious ones like bread and pasta to hidden ones like soy sauce and salad dressings, it can be tricky to know which condiments are safe. One condiment that often comes up is Dijon mustard. Here’s what you need to know about whether celiacs can eat Dijon mustard.
What is Dijon mustard?
Dijon mustard is a style of prepared mustard that originated in Dijon, France. It’s made from crushed mustard seeds, vinegar, water, and spices. The seeds provide the signature mustard flavor, while the vinegar gives it a tangy taste. Dijon mustard has a smooth, creamy texture and yellow color. It’s known for being more subtle and complex compared to many yellow mustards.
There are different varieties of Dijon mustard. Some are smoother and milder, while others pack more heat and spice. But in general, Dijon mustards get their distinctive flavor from a mix of ingredients like brown and/or black mustard seeds, white wine, verjuice (the juice of unripe grapes), and spices.
Common brands of Dijon mustard
Some of the most popular Dijon mustard brands include:
- Grey Poupon
- Maille
- Roland
- Pasteur’s
- Edmond Fallot
- Reine de Dijon
Is Dijon mustard gluten free?
The good news is that traditional Dijon mustard is gluten-free. Dijon mustard is made from ingredients that do not contain gluten:
- Mustard seeds
- Vinegar
- Water
- Salt
- Spices and herbs
None of these ingredients derived from wheat, barley, rye or other gluten-containing grains. This makes standard Dijon mustard a safe option for celiacs and others avoiding gluten.
Watch out for additives
However, some Dijon mustard varieties may contain additives like wheat flour to thicken the texture. Flavorings such as malt vinegar can also sometimes contain gluten. So it’s important to check the label and ingredient list, even when using a traditionally gluten-free product like Dijon mustard.
When in doubt, contact the manufacturer to inquire about whether their particular Dijon mustard contains gluten or was made in a facility that also processes wheat. Some brands clearly label jars of Dijon mustard as “gluten-free” which takes the guesswork out of it.
What about whole grain Dijon mustard?
Whole grain Dijon mustard contains visible seeds of mustard, wheat, and other grains. While this style offers a signature crunchy texture, the presence of wheat makes whole grain Dijon mustard unsafe for celiacs.
If you see a Dijon mustard labeled as “whole grain,” it’s best to avoid it since it likely contains gluten from wheat or barley seeds. Stick to smooth, non-grained Dijon varieties to stay gluten-free.
Risk of cross-contamination
Even if the Dijon mustard itself is gluten-free, there is a small chance of cross-contamination during manufacturing if it’s made in a facility that also processes wheat. Severely gluten-sensitive individuals should look for brands that are certified gluten-free or state they are produced in a gluten-free facility.
For example, Grey Poupon clearly labels their Dijon mustard as gluten-free and produced in a gluten-free facility, making it a trusted choice.
How sensitive are you?
The level of caution needed also comes down to how sensitive you are to trace amounts of gluten. If you have celiac disease or are highly sensitive, sticking to certified gluten-free brands is advised when possible.
Those with milder gluten sensitivity can often tolerate mustard from shared facilities, especially if it tests below 20ppm of gluten. Work with your healthcare provider to determine your personal threshold.
Should you double check the label?
To summarize, traditional Dijon mustard without additives or visible grains is gluten-free. However, it can’t hurt to always verify by checking the label and ingredients when using a new jar of Dijon mustard.
Look for mentions of wheat, barley, rye, malt or ambiguous terms like “natural flavors.” If in doubt, reach out to the manufacturer directly to confirm the product is gluten-free.
Being label vigilant protects you from accidental gluten exposure, even when using products that are generally considered “safe.”
Dijon Mustard Nutrition Facts
Here is the nutrition information for a typical serving (1 tablespoon or 15ml) of Dijon mustard:
| Nutrient | Amount |
|---|---|
| Calories | 8 |
| Fat | 0.1g |
| Carbohydrates | 1g |
| Fiber | 0.4g |
| Sugars | 0.3g |
| Protein | 0.6g |
| Sodium | 147mg |
As you can see, Dijon mustard is very low in calories, fat, carbs, and sugar. It provides a small amount of fiber and protein.
The main nutritional drawback is its high sodium content. The majority of the sodium comes from salt added during production.
Choosing low-sodium varieties
To limit your sodium intake, look for low-sodium or reduced-sodium options. Some Dijon mustards contain 50-60% less sodium than regular varieties. You can also find salt-free Dijon mustards to use as a condiment.
Health Benefits of Dijon Mustard
Along with being gluten-free, Dijon mustard offers several additional health perks:
1. Contains antioxidants
Mustard seeds are a source of beneficial antioxidants like caffeic acid, quercetin, and kaempferol. These anti-inflammatory compounds help neutralize free radicals and protect your cells.
2. Provides cancer-fighting compounds
Research shows mustard seeds contain compounds like sulforaphane and allyl isothiocyanates that may suppress cancer cell growth. More studies are needed, but mustard has potential anti-cancer benefits.
3. Aids blood pressure
Compounds in Dijon mustard may support healthy blood pressure levels by enhancing circulation and blood vessel function.
4. Boosts immunity
The antioxidants and nutrients in Dijon mustard can give your immune system a lift by providing it with compounds to fight illness and inflammation.
How to Use Dijon Mustard
Here are some of the most popular ways to use Dijon mustard:
Sandwiches and burgers
Slather Dijon on sandwiches for a tangy kick. It’s great with cold cuts like ham, turkey, or roast beef. Dijon also pairs well with chicken, beef, salmon, and veggie burgers.
Dressings, dips, and sauces
Whisk Dijon into olive oil and vinegar for a quick salad dressing. Mix it into mayo or Greek yogurt for a sandwich spread or veggie dip. Dijon can also be incorporated into sauces and marinades.
Roasts and baked chicken
Spread Dijon on meats before roasting to help form a flavorful crust. Brush it onto chicken breasts before baking for moisture and flavor.
Fish
Rub Dijon onto fish fillets like salmon or cod before cooking. The tang complements seafood nicely.
Glazes and crumb coatings
For baked goods, combine Dijon with honey or maple syrup to make a glaze. Or use it to help breading and spices adhere to meat or fish.
Dijon Mustard Substitutes
If you don’t have Dijon, or want to avoid the salt and vinegar it contains, consider using one of these substitutes in recipes:
| Substitute | Amount |
|---|---|
| Yellow mustard | Same amount |
| Whole grain mustard | Same amount |
| Maple syrup or honey + mustard powder | 1 Tbsp syrup/honey + 1 tsp powder |
| Mayonnaise + mustard powder | 1 Tbsp mayo + 1/4 tsp powder |
| Horseradish | 1 Tbsp horseradish = 1 tsp Dijon |
Keep in mind that substitutions will change the flavor profile somewhat. But these options can work well in a pinch!
Conclusion
Traditional Dijon mustard is generally safe for people with celiac disease and non-celiac gluten sensitivity. As long as it doesn’t contain added wheat or malt ingredients, the basic ingredients in Dijon mustard are gluten-free.
However, some varieties may contain questionable additives or be subject to cross-contamination. So inspect the label carefully and contact the manufacturer if needed to verify the Dijon mustard is gluten-free.
In addition to being a versatile, gluten-free condiment, Dijon mustard provides nutritional benefits from its mustard seeds. It makes a flavorful accompaniment to sandwiches, dressings, meats, fish and more without exposure to gluten.