Quick Answer
People with celiac disease need to avoid gluten, a protein found in wheat, barley and rye. Many commercial granola brands contain gluten, either as an ingredient or through cross-contamination. However, some gluten-free granola options are available. With careful label reading and/or choosing certified gluten-free brands, people with celiac disease can enjoy granola.
What is Celiac Disease?
Celiac disease is an autoimmune disorder where the body mounts an immune response to gluten, a protein found in wheat, barley and rye (1). In individuals with celiac disease, eating gluten triggers damage to the small intestine. Over time, this damage can prevent the small intestine from properly absorbing nutrients from food (2).
Symptoms of celiac disease may include (3):
– Diarrhea, constipation, gas and bloating
– Abdominal pain and cramping
– Fatigue and joint pain
– Headaches
– Skin rashes
– Mouth sores
– Weight loss
Celiac disease is estimated to affect around 1% of people worldwide. It can develop at any age, even in infancy. The only treatment for celiac disease is strict adherence to a gluten-free diet (4).
Gluten in Commercial Granola
Many commercial granola brands are not gluten-free. Sources of gluten may include:
Oats – Some brands use regular oats, which can be cross-contaminated with gluten-containing grains. Oats are naturally gluten-free but often become contaminated during growing and processing (5).
Wheat – Wheat berries, wheat flakes and other forms of wheat are common granola ingredients.
Barley – Barley flakes, puffed barley and malted barley are sometimes added to granola.
Malt flavoring/extract – Malt is derived from barley and contains gluten.
Rye – Rye flakes are occasionally used in granola blends.
Cross-contamination – Even if a granola recipe is gluten-free, cross-contamination with gluten grains can occur during manufacturing on shared equipment.
So checking labels is important for people with celiac disease. Unless a granola is certified gluten-free, it could contain problematic levels of gluten.
Gluten-Free Granola Options
The good news is that there are plenty of gluten-free granola options available:
Look for Certified Gluten-Free
Granolas certified gluten-free by an independent organization contain less than 20 parts per million gluten. This level is generally considered safe for people with celiac disease (6).
Some reputable gluten-free certifications include:
– Gluten-Free Certification Organization (GFCO)
– Celiac Support Association (CSA)
– Celiac Sprue Association (CSA)
Here are a few certified gluten-free granola brands:
– Bob’s Red Mill
– Enjoy Life
– KIND
– Nature’s Path
Carefully Check Labels
You can also look for granolas with a gluten-free claim on the label. Be sure to read the ingredients list and check for advisory statements about the manufacturing facility. Beware of labels like “may contain wheat.”
Some gluten-free-labeled granola brands include:
– Bear Naked
– Kashi
– Bakery on Main
– Purely Elizabeth
Make Your Own
Making homemade granola allows you to control all the ingredients. Use certified gluten-free oats along with nuts, seeds, dried fruit, spices, oil and sweeteners like brown sugar or maple syrup. Store bought gluten-free granola can be expensive, so homemade is a budget-friendly option.
Precautions When Eating Granola with Celiac Disease
If you choose to eat granola with celiac disease, keep these precautions in mind:
– Double check even “gluten-free” granola every time you buy it, as formulations can change over time.
– Look for packages sealed well to prevent cross-contamination. Avoid open bulk bins.
– If made in a shared facility, the granola should be made on dedicated gluten-free equipment.
– Be wary of oat-based granola, unless it’s certified gluten-free or labeled gluten-free oats.
– Watch out for granola with malt flavoring or extract, which contains gluten.
– Choose plain granola without questionable mixed-in ingredients. Some candy/chocolate inclusions may contain gluten.
Conclusion
While regular commercial granola is off-limits, people with celiac disease have several good gluten-free granola options. Choosing certified gluten-free brands, carefully reading labels and making your own granola can allow you to enjoy this crunchy snack safely. With some label vigilance, granola can be part of a gluten-free diet for those with celiac disease.