For people with celiac disease or gluten sensitivity, determining if foods contain gluten can be challenging. Baked beans are a staple at many gatherings and barbecues, but are they safe for those who need to follow a gluten-free diet? Here is a quick overview of whether baked beans are generally gluten-free and tips for choosing safe brands of baked beans if you have celiac disease or non-celiac gluten sensitivity.
The Short Answer
Most baked beans are naturally gluten-free, as they are made from beans, water, sugar, and spices. However, some baked bean brands may contain questionable ingredients or be processed on shared equipment with wheat-based foods. So checking the label is important if you have celiac disease or gluten sensitivity.
Are Baked Beans Naturally Gluten-Free?
Baked beans are made by cooking navy beans or haricot beans in a sauce. Traditional baked bean recipes call for beans, water, sugar or molasses, salt, and spices like mustard, pepper, onion, and garlic. None of these ingredients contain gluten. So plain baked beans made with just these components should be safe for gluten-free diets.
However, many commercial brands of canned baked beans contain other ingredients besides the basics. These extra ingredients can complicate the gluten-free status of baked bean products.
Potential Sources of Gluten in Baked Beans
Here are some of the potential sources of gluten that could be added to baked bean products:
- Wheat flour – Some baked bean recipes call for a small amount of wheat flour to be added to thicken the bean sauce.
- Malt vinegar – Malt vinegar is derived from barley and contains gluten. Some brands use malt vinegar for flavoring.
- Hydrolyzed wheat protein – This additive derived from wheat may be used as a flavor enhancer.
- Barley malt – Malted barley can be used to add color and sweetness to the sauce.
- Thickeners – Starches derived from wheat are sometimes added as thickeners.
- Flavorings – Natural wheat-derived flavors may be used.
- Shared equipment – Even if the ingredients are gluten-free, shared equipment with wheat-containing foods during manufacturing can introduce cross-contamination.
How to Choose Safe Baked Bean Brands
When selecting a brand of baked beans to fit a gluten-free diet, here are some tips:
- Look for brands that are labeled “gluten-free” – This indicates that the product has been tested to verify it meets regulatory standards for gluten-free labeling.
- Check the ingredients list – Avoid baked beans with malt vinegar, wheat starch, wheat flour, barley malt and hydrolyzed wheat protein in the ingredients.
- Look for beans packed in sauce – Beans baked and packed in their own sauce tend to be safer than those baked in sauce with multiple bean varieties. The latter may be cross-contaminated.
- Choose reputable gluten-free brands – Several brands such as Eden Foods, Annie’s Homegrown, and Bush’s bake beans labeled gluten-free that are widely available.
- Contact the manufacturer – If in doubt, you can call the company to ask about their manufacturing process and possibility of cross-contamination.
Safest Options for Baked Beans
Here are some recommended brands of baked beans that are labeled gluten-free:
- Bush’s Baked Beans – Most varieties are labeled gluten-free. Their Original Baked Beans contain beans, water, sugar, salt, and spices.
- Annie’s Homegrown Organic Baked Beans – Labeled gluten-free. Made with navy beans, water, organic cane sugar, sea salt, and spices.
- Eden Foods Organic Baked Beans – Labeled gluten-free. Ingredients are organic navy beans, water, organic cane sugar, sea salt, and spices.
- Trader Joe’s Brand Baked Beans – Their organic baked beans are labeled gluten-free.
- Randalls Baked Beans – Several varieties including vegetarian baked beans are marked gluten-free.
- Del Monte Baked Beans – Some varieties are marked gluten-free.
Riskier Options
Some mainstream brands of baked beans may be tolerated by those with mild gluten sensitivity. But they may pose a higher risk of cross-contamination or ingredients derived from wheat. These include:
- Van Camp’s Original Baked Beans
- B&M Baked Beans
- Heinz Baked Beanz
- Store brand baked beans
Always check the label ingredients on these products to look for potential gluten sources before consuming.
Homemade Baked Beans
Making baked beans at home allows you to control all the ingredients. This recipe for homemade baked beans only includes bean, water, spices, brown sugar, ketchup or tomato sauce, mustard, and onion:
Ingredients:
- 4 cans white beans (drained and rinsed)
- 1 onion (diced)
- 1 cup ketchup or tomato sauce
- 1/4 cup brown sugar
- 2 tablespoons mustard
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon garlic powder
- Optional: 2 strips cooked bacon (chopped)
Instructions:
- Preheat oven to 350°F.
- In a casserole dish, mix together all ingredients except beans.
- Add drained beans and stir to coat in sauce.
- Bake uncovered for 30 minutes.
- Remove from oven and let sit 5 minutes before serving.
With homemade baked beans, you can customize the ingredients to suit your dietary needs. Other spices like chili powder, cumin, oregano, or hot sauce can also be added.
Are Baked Beans Part of a Gluten-Free Diet?
Baked beans can be part of a gluten-free diet, but care must be taken to choose brands that are certified gluten-free and do not contain questionable ingredients. Sticking to basic brands made with beans, water, sugar, and spices is the safest approach.
For people with celiac disease, strict avoidance of any cross-contamination is advised. Those with non-celiac gluten sensitivity may be able to tolerate small amounts of cross-contamination.
Thankfully many brands of baked beans are now labeled gluten-free, taking the guesswork out of figuring out if baked beans are safe or not.
When in doubt, homemade baked beans let you control all the ingredients and avoid any hidden sources of gluten in commercially prepared versions.
Can Baked Beans Cause a Gluten Reaction?
Yes, baked beans that contain gluten either directly in the ingredients or through cross-contamination can cause adverse symptoms and health effects in those sensitive to gluten.
According to a 2019 study, some people with celiac disease react to very small amounts of gluten. For example, one participant experienced symptoms after consuming 0.015 g of gluten.
So even tiny traces of wheat flour, malt vinegar, or cross-contamination during manufacturing could trigger intestinal damage, diarrhea, bloating, fatigue, headaches, and other symptoms in those with celiac disease or gluten intolerance when consuming baked beans.
Signs Baked Beans May Contain Gluten
Watch out for these signs that a brand of baked beans may contain gluten:
- Not labeled gluten-free
- Contains malt vinegar in ingredients
- Lists thickeners like wheat starch
- Contains hydrolyzed wheat protein
- Made on shared equipment with wheat foods
- Warned “may contain wheat” on label
If you see these on a label of baked beans, it’s safest to avoid that brand if you are avoiding gluten completely.
What About Allergy vs. Intolerance?
Those with a wheat allergy must avoid all products containing any wheat components entirely. Even tiny traces of wheat could provoke potentially life-threatening anaphylaxis in those with a true allergy.
People with an intolerance or sensitivity to gluten tend to experience more gradual gastrointestinal upset when consuming gluten. The threshold for a reaction varies from person to person.
So for wheat allergy, all baked beans that cannot guarantee being wheat-free should be avoided. For non-celiac gluten sensitivity, some people may be able to tolerate potential cross-contamination in moderation.
Impact of Gluten in Baked Beans on Celiac Disease
For those with celiac disease, consuming baked beans with gluten can have significant detrimental effects on health and intestinal function.
When a person with celiac disease ingests gluten, it triggers immune system activity and inflammation in the small intestine. This damages the villi, which are small finger-like projections lining the intestine that absorb nutrients from food.
Damaged villi lead to impaired nutrient absorption, which can contribute to vitamin and mineral deficiencies, osteoporosis, weight loss, fatigue, and other problems.
Consuming gluten frequently also increases the risk of complications like intestinal cancers for those with celiac disease.
So it’s vital for people with celiac to maintain a strict 100% gluten-free diet with no lapses to protect their intestine and overall health. Even trace amounts of gluten in baked beans could start the autoimmune cascade.
Other Foods That May Contain Gluten
In addition to baked beans, here are some other foods you may not expect that could contain hidden sources of gluten or cross-contamination:
- Soy sauce (contains wheat)
- Salad dressings and marinades
- Soups and broths
- Seasoned rice mixes
- Frozen French fries (may be dusted with wheat flour)
- Chips and flavored snack foods
- Candy and chocolate (malt flavoring)
- Imitation bacon bits
- Spice blends
With all packaged foods, it pays to read the label and double check the ingredients for wheat-based additives. When dining out, ask about ingredients and preparation methods as well. Cross-contamination with wheat products can lurk where you least expect it.
Safest Ways to Eat Baked Beans on a Gluten-Free Diet
Here are some tips for safely enjoying baked beans with celiac disease or gluten sensitivity:
- Look for reputable gluten-free brands of canned baked beans like Eden or Bush’s.
- Check ingredients carefully and avoid brands with malt vinegar or wheat starch.
- Call manufacturers to ask about their facilities and risk of cross-contamination.
- Make homemade baked beans from scratch with gluten-free ingredients.
- Use a separate colander, pot and utensils to prepare gluten-free baked beans if you cook them from dry.
- Avoid baked beans served at salad bars, buffets and potlucks.
With some precautions, those avoiding gluten can still enjoy delicious baked beans safely.
What About a Gluten Challenge?
If you have celiac disease, your doctor may recommend a gluten challenge prior to testing. This involves eating gluten daily for at least 2 weeks, usually by consuming bread or other high-gluten products.
Baked beans would generally not be advised for a gluten challenge. Since many brands may have only trace amounts of gluten from cross-contamination, they may not contain enough gluten protein to provoke and detect the autoimmune response.
Consuming intact grains like wheat bread, barley, and rye are better choices to ensure you are getting ample gluten to complete an accurate gluten challenge.
Be sure to discuss doing a gluten challenge with your doctor first to assess if the benefits outweigh the risks in your individual case.
Bottom Line
Most plain baked beans without questionable ingredients are naturally gluten-free. But some brands may contain small amounts of wheat-based additives or cross-contamination that could be an issue for those with celiac disease or gluten sensitivity.
Baked beans are typically well-tolerated on gluten-free diets as long as you choose reputable brands that are labeled gluten-free and free of malt vinegar, hydrolyzed wheat protein, and wheat thickeners. Homemade baked beans using gluten-free ingredients can also be a safe option.
Those with celiac disease need to be extra cautious and vigilant about even tiny amounts of gluten when consuming any packaged food, including baked beans.