Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue and more. The only treatment is a strict lifelong gluten-free diet. With gluten lurking in many common foods, sticking to this diet can be challenging. One area of frequent concern is canned vegetables. Let’s take a closer look at whether canned veggies contain gluten.
What is gluten?
Gluten consists of two protein groups: gliadins and glutenins. When flour and water are mixed together and kneaded, these proteins form elastic strands that give breads and other baked goods their chewy texture. Gluten also helps foods like pizza crust and bread dough rise and keep their shape.
In individuals with celiac disease or non-celiac gluten sensitivity, the immune system reacts to gluten as if it were a harmful invader. This triggers inflammation and damage to the absorptive surface of the small intestine, preventing proper nutrient absorption. Over time, this can lead to malnutrition and a host of health issues.
The proteins in gluten are very difficult to fully digest. Partially digested gluten peptides pass into the intestinal lining, triggering an autoimmune attack. As a result, those with celiac disease or gluten sensitivity must avoid gluten completely to prevent this inflammatory immune reaction.
What foods contain gluten?
Gluten is naturally found in all foods made from wheat, rye and barley. This includes:
– Breads, pizza crust, baked goods and crackers made from wheat flour
– Pasta, cereals, couscous and other wheat products
– Beer and ales
– Rye and barley breads, cereals and flours
– Malt vinegars and ingredients containing malt extract
– Oats* (unless certified gluten-free)
*Oats themselves do not contain gluten. However, most oats end up cross-contaminated with gluten during growing and processing.
In addition to these naturally gluten-containing grains, gluten can be added as an ingredient to flavor and thicken processed foods. This includes condiments, sauces, soups, seasoning blends and more. Common forms of added gluten include:
– Wheat flour, vital wheat gluten, wheat starch
– Barley malt, malt extract, malt flavoring
– Rye flour
Gluten can easily find its way into foods that appear seemingly gluten-free based on their ingredients list. That’s why it’s crucial to carefully read labels of any processed or pre-made product.
Are Canned Vegetables Gluten-Free?
Plain canned vegetables, fruits and legumes are naturally gluten-free. This includes items like:
– Canned beans, lentils and chickpeas
– Canned tomatoes, pumpkin, beets, peas and mixed veggies
– Canned fruits like pineapples, pears, peaches and applesauce
– Jarred or canned olives, pickles and peppers
These foods are safe for gluten-free diets when purchased plain without any added ingredients.
But watch out for versions with added salt, seasonings, sauces and flavorings. These additional ingredients can sometimes introduce gluten from thickeners, preservatives and flavor-enhancing additives.
For example, beware of:
– Beans canned in sauce
– Flavored canned tomatoes (like Italian or bacon flavored)
– Fruit canned in syrup
– Pickles or olives with added seasonings
– Refried beans containing wheat flour
To ensure canned produce is gluten-free, stick to plain varieties without sauces or seasonings. If an added flavoring or sauce is present, thoroughly check the ingredients list for any sign of gluten sources.
Also take note of advisory statements like:
– “May contain wheat”
– “Made in a facility that also processes wheat products”
These are signs that cross-contamination may have occurred. Opt for another brand that can verify their product is gluten-free.
Tips for Purchasing Gluten-Free Canned Vegetables
When buying canned vegetables, keep the following gluten-free shopping tips in mind:
– Choose plain, unseasoned vegetable varieties
– Check ingredients lists for added sauces, flavorings or thickeners
– Look for “gluten-free” labels from trusted brands
– Avoid advisory warnings of wheat or gluten
– Shop the dedicated gluten-free section of grocery stores
– Purchase from stores with strict protocols to avoid cross-contamination
– Call manufacturers if you have any doubts or questions
Major retailers like Walmart, Target, Whole Foods and Trader Joe’s all carry a variety of gluten-free canned vegetable options. There are also many natural food brands that cater specifically to gluten-free diets.
What About BPA in Cans?
Some people also worry about BPA in the lining of canned foods. BPA (bisphenol A) is a chemical that can leach into food and has been linked to health concerns.
Luckily, many brands now use BPA-free cans or alternative materials like enamel lining. Check labels and look for verbiage like:
– BPA-free
– Non-BPA liner
– Enamel lined
Glass jars are another BPA-free option for foods like canned tomatoes. Prioritize purchasing plain canned items free from BPA when possible.
Home Canning Vegetables
Another way to obtain gluten-free canned vegetables is to can them yourself at home.
Home canning allows you to control exactly what goes into your canned produce. You can ensure no gluten-containing additives are used in the process.
Follow proper canning techniques using fresh ingredients to preserve seasonal vegetables. Then stock your pantry with homemade canned goods to enjoy all year long.
Tips for Home Canning Vegetables
Follow these pointers for safe and successful home canning:
– Use ripe, fresh vegetables free from mold or imperfections
– Work with clean jars, lids and canning equipment
– Carefully follow canning instructions for each type of veggie
– Use new lids each time to ensure a tight seal
– Process the sealed jars in a boiling water bath or pressure canner
– Check that all jars properly seal after processing
– Store sealed jars in a cool, dry place without sunlight
Always use scientifically-tested canning recipes and follow proper procedures to prevent bacteria or spoilage. Take a canning class or consult trusted guides if you’re new to home food preservation.
Vegetables for Canning
Nearly all vegetables can be canned at home with the right techniques. Some of the most popular include:
– Green beans
– Carrots
– Corn
– Peas
– Beets
– Tomatoes
– Mixed vegetable medleys
Refer to approved recipes for specifics on preparation, processing times and equipment for the vegetables you wish to can.
Gluten-Free Vegetable Broth and Stock
Homemade broth and stock are handy for gluten-free cooking. But many commercial broths and stocks contain added gluten as thickeners and stabilizers.
Thankfully, it’s easy to make your own gluten-free vegetable broth at home.
How to Make Vegetable Broth
Start with vegetables like:
– Onions
– Carrots
– Celery
– Potatoes
– Mushrooms
– Tomatoes
– Leafy greens
– Garlic
– Herbs
Roughly chop the vegetables. Place them in a large pot and add enough water to cover. Bring to a boil then reduce to a simmer for 1-2 hours. Strain out the solids and season the broth.
For an extra rich stock, roast the vegetables in the oven first before simmering to draw out deeper flavor. This vegetable stock can be used as a base for soups, stews, risottos and more.
Tips for Gluten-Free Vegetable Broth
When making your own gluten-free vegetable broth:
– Use fresh vegetables, not canned
– Avoid grains or flour-thickened store-bought broths
– Skip add-ins like barley or wheat noodles
– Check herb and spice blends for gluten
– Use tamari instead of soy sauce for gluten-free tamari
– Look for gluten-free broths and bases if not making from scratch
Whipping up homemade broth using real veggies is an easy way to get gluten-free flavor for recipes.
Potential Sources of Gluten in Vegetables
Pure whole vegetables without additives are inherently gluten-free. But there are some potential sources of gluten to watch out for when cooking with produce:
1. Coatings and Breading
Battered and breaded veggies like fried zucchini or onion rings may contain flour or breadcrumbs. Verify coatings are made with gluten-free ingredients.
2. Sauces and Condiments
Be mindful of added sauces like cheese sauce, gravy or salad dressings. Always check the ingredients.
3. Shared Cooking Equipment
Fryers or grills used for multiple menu items may cross-contaminate veggies unless properly cleaned.
4. Thickeners in Recipes
Roux, wheat flour or other thickening agents sometimes appear in veggie recipes. Substitute cornstarch, arrowroot or other gluten-free options.
5. Packaged Ingredients
Pre-made spice blends, broths and other ingredients often contain hidden sources of gluten. Verify all packaged items used.
Being aware of these potential issues allows you to take steps to avoid gluten.
Gluten-Free Veggie Meals
Incorporate a variety of delicious gluten-free veggies into your meals:
Breakfast
– Veggie omelettes or frittatas
– Roasted veggie hash browns
– Stir fried veggies with eggs
– Zucchini bread or muffins
Lunch
– Salads topped with chickpeas or beans
– Vegetable and hummus wraps or sandwiches
– Veggie burgers on gluten-free buns
– Veggie pizza with gluten-free crust
Dinner
– Veggie stir fry over rice noodles
– Vegetarian chili or lentil soup
– Veggie kebabs with gluten-free marinade
– Tacos with sautéed veggie fillings
Sides
– Roasted broccoli, cauliflower or Brussels sprouts
– Gluten-free veggie sushi rolls
– Cauliflower mashed “potatoes”
– Green beans amandine
Snacks
– Fresh raw veggies with hummus or guacamole
– Edamame sprinkled with sea salt
– Roasted chickpeas
– Mary’s Gone Crackers made with vegetables
– Popcorn or corn tortilla chips with salsa
With fruits, veggies, beans, lentils and gluten-free grains, crafting delicious plant-based gluten-free meals is a breeze. Get creative combining your favorite produce items!
Precautions for Celiac Disease
For those with celiac disease, extra care must be taken to avoid any cross-contact with gluten.
Be vigilant when preparing and cooking fruits and vegetables to prevent inadvertent gluten exposure:
– Thoroughly wash produce to remove any residual gluten
– Use designated gluten-free cooking tools and appliances
– Avoid sharing appliances that may have had gluten contact
– Clean all cooking surfaces before and after prep
– Keep gluten-containing foods fully separate during storage and cooking
Also take precautions when eating out by verifying how veggie dishes are prepared. Check that the restaurant understands how to prevent cross-contamination during cooking and service.
Strict avoidance of gluten traces is important for celiac patients to help heal existing intestinal damage and prevent further harm. Work with a registered dietitian knowledgeable in celiac disease for customized guidance.
The Bottom Line
Plain whole fruits and vegetables without additives are naturally gluten-free. But seasoning blends, cooking methods and processing techniques can sometimes introduce gluten.
Read labels carefully and stick to plain canned varieties to be safe. Or can your own veggies at home. With sound gluten-free practices in the kitchen, you can confidently enjoy all types of flavorful produce on a gluten-free diet.
References
[1] https://www.ncbi.nlm.nih.gov/pubmed/28483550
[2] https://celiac.org/about-celiac-disease/what-is-celiac-disease/
[3] https://www.fda.gov/food/food-additives-petitions/questions-and-answers-bisphenol-bpa-use-food-contact-applications#q1
[4] https://www.beyondceliac.org/celiac-disease/
[5] https://www.marthastewart.com/1106458/canning-101-basics-equipment-and-tips-safe-home-canning
[6] https://nutritionfacts.org/topics/gluten/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382011/
