Gluten-free diets are all the rage these days, and for good reason. Celiac disease, an autoimmune disorder triggered by gluten, affects roughly 1 in 100 people worldwide. This has a lot of people asking: Does coffee have gluten?
The short answer is that coffee is naturally gluten-free, but cross-contamination can happen.
In this article, we’ll break down how your daily cup of joe could potentially come into contact with gluten and give you tips on how to enjoy gluten-free coffee without worry.
Is Coffee Gluten-Free?
Plain coffee beans don’t have any gluten. So, in its natural state, coffee is gluten-free.
However, processing, flavoring, and additives can introduce gluten to your cup.
Here are a few potential sources of gluten in coffee:
- Flavored coffee beans: Some flavorings may contain gluten.
- Cross-contamination: Coffee processing facilities may also process gluten-containing products.
- Add-ins: Creamers, syrups, and other additions can sometimes contain gluten.
For context, the FDA considers a product “gluten-free” if it has less than 20 parts per million of gluten.
Potential sources of gluten in your coffee
Even though plain coffee is gluten-free, there are ways gluten can sneak into your morning cup.
Flavored coffee beans
Flavored coffees are more likely to contain gluten because of the syrups, flavorings, and sweeteners that are often added. Look for a “gluten-free” certification on the packaging. When in doubt, unflavored coffee is the safest choice.
Cross-contamination
Cross-contamination is another possibility. Gluten can be introduced during processing and packaging. If you’re at a coffee shop, shared equipment can be a source of gluten.
Pax & Beneficia, a coffee company in Fort Worth, Texas, takes a proactive approach to gluten-free coffee. They’ve created a roastery process that prevents cross-contamination with gluten.
Add-ins: Creamers, syrups, and more
Many creamers, syrups, and other things people add to coffee contain gluten. Be sure to carefully read the ingredients in coffee creamers, syrups, and other add-ins. Give those labels on powdered creamers and additives a close read, too.
The cross-reactivity factor
Sometimes, your body mistakes other proteins for gluten and reacts to them in the same way. This is called cross-reactivity. If your body is cross-reacting to something, you might still experience symptoms even if you’re avoiding gluten.
About 30% of people with celiac disease who are on a gluten-free diet still experience gastrointestinal issues. Experts believe cross-reactivity may be to blame.
One 2017 review analyzed the connection between coffee and autoimmune diseases. The authors found very little proof of coffee causing cross-reactivity.
However, a 2013 study in Food and Nutrition Sciences found that some foods, including instant coffee, can cause cross-reactivity in people with celiac disease.
Navigating instant coffee and coffee shops
Instant coffee might have gluten because of the way it’s processed. If you’re concerned, you may want to look for whole bean coffee that’s certified gluten-free, or just grind your own beans at home.
You also need to be careful about potential cross-contamination when you’re at a coffee shop. Ask the barista about anything that might have gluten in it.
How do I know if coffee is bothering me?
Some people experience symptoms like abdominal pain, bloating, cramping, diarrhea, fatigue, headaches, nausea, and weight loss after drinking coffee. Since these symptoms overlap with many other conditions, it can be tricky to pinpoint the cause.
If you think coffee might be a problem, try these steps:
- Stop drinking coffee for two weeks, then slowly reintroduce it while keeping a food journal.
- Consider a Cyrex Array 4 test or a more comprehensive elimination diet.
- Talk to your doctor or an immunologist about food allergies.
Other possible explanations
Coffee allergies are uncommon, but other food allergies could affect your digestion. Caffeine sensitivity can also cause digestive issues.
Additionally, various digestive disorders have similar symptoms to gluten-related problems. If you’re experiencing symptoms even on a gluten-free diet, you may want to consider whether you have a digestive disorder.
For example, small intestine bacterial overgrowth (SIBO) can cause ongoing digestive symptoms in people with celiac disease.
The Bottom Line
The good news is that you can probably enjoy coffee on a gluten-free diet if you take certain precautions.
The best strategy is to choose whole bean, unflavored coffee and be very careful about any additives that may contain gluten. If you’re sensitive to cross-reactivity, you may also want to consider the source of your beans.
Always read labels carefully and don’t be afraid to ask questions about ingredients and processing. Most importantly, listen to your body and work with a healthcare professional if you suspect coffee is causing you problems.