Almond milk is a delicious dairy-free milk alternative that, depending on the brand, can be a valuable source of nutrients for people following dairy-free, plant-based, and vegan diets.
But is it safe for people who need to avoid gluten? Let’s find out!
What is gluten?
Gluten is a protein naturally found in wheat, barley, rye, and triticale grains that provides structure to foods. It’s also found in food products made from these grains or that have become cross-contaminated with gluten-containing foods.
Of note, oats are often grown and harvested in close proximity to gluten-containing grains and are usually cross-contaminated with gluten. This is why some brands offer certified gluten-free oats which haven’t been cross-contaminated.
People with Celiac disease can experience severe gastrointestinal distress and significant health issues when consuming gluten and must avoid foods containing more than 20 parts per million (ppm) gluten.
This may also apply to people with non-Celiac gluten sensitivity2, although research is still needed on this poorly understood condition.
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Does almond milk have gluten?
Almond milk is made by blending water with almonds and straining out the solids. Since almonds are gluten-free, almond milk is naturally gluten-free as well.
Virtually all brands of commercial almond milk avoid using gluten-containing ingredients to cater to the dietary needs of as many consumers as possible. In my experience as a dietitian, I’ve never come across a carton of almond milk that I thought might contain gluten.
That said, you’ll always want to check the label just in case. Brands sometimes change their product formulations without notice.
If you’ve been buying gluten-free almond milk and find yourself reacting to it, it’s possible that the almond milk unintentionally became cross-contaminated during the manufacturing process, perhaps by equipment that was used to prepare oat milk made with non-gluten-free oats.
Some brands with gluten-free labels include:
- Silk
- Blue Diamond Almond Breeze
- So Delicious
- HEB Higher Harvest
- Califia Farms
- Malk
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What about additives?
Commercial almond milk often contains a variety of additives and ingredients that add flavor, extend shelf-life, and improve the consistency and nutritional profile.
Fortunately, most of the additives in almond milk are naturally gluten-free. Examples include:
- Cane sugar
- Sunflower lecithin
- Ascorbic acid
- Vitamins & minerals (calcium carbonate, tricalcium phosphate, vitamin E acetate, vitamin A palmitate, ergocalciferol [vitamin D2], cyanocobalamin [vitamin B12])
- Guar gum
- Gellan gum
- Locust bean gum
An exception could be natural flavors. Natural flavors could contain gluten if made from malt, wheat, barley, or brewer’s yeast. This is unlikely, however, as most natural flavors in almond milk are derived from vanilla or chocolate.
According to the National Celiac Association2, almond milk that is labeled “gluten-free” is required to contain less than 20 ppm gluten by the FDA and should be safe for individuals with Celiac disease.
If your almond milk isn’t labeled gluten-free, it’s possible that any natural flavors present could contain gluten if made from gluten-containing grains. In this case, you’ll need to contact the manufacturer to find out for sure. If the natural flavors are made specifically from wheat, this must be indicated on the package per the FDA.
Summary
Almond milk is naturally gluten-free when made from almonds and water and the vast majority of store-bought almond milk is gluten-free as well.
It’s rare for brands to use gluten-containing additives since they want to cater to as many people as possible, but double-checking the label on the carton and choosing certified gluten-free products is always a good idea.
Before your next shopping trip, learn how to pick the best almond milk with A Vegan Dietitian’s Guide to Non-Dairy Milk!
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Barbaro MR, Cremon C, Stanghellini V, Barbara G. Recent advances in understanding non-celiac gluten sensitivity. F1000Res. 2018;7:F1000 Faculty Rev-1631. Published 2018 Oct 11. doi:10.12688/f1000research.15849.1
- Mollo, Katerina. Are natural flavorings gluten free? National Celiac Association website. Accessed 12/4/24.
