Quick Answer
Multigrain crackers may or may not be gluten-free. It depends on the specific ingredients used in making the crackers. Gluten is a protein found in grains like wheat, barley and rye. A cracker labeled as “multigrain” contains various types of grains, which could include gluten-containing grains. To determine if a multigrain cracker is gluten-free, you need to read the ingredient list and look for wheat, barley, rye or related ingredients. If the product does not contain any gluten-containing grains, then it can be considered gluten-free. Many brands now offer gluten-free multigrain crackers made with grains like rice, corn, buckwheat and quinoa. Checking for a “gluten-free” label is the best way to confirm the crackers are safe for a gluten-free diet.
What is gluten and why does it matter?
Gluten is a group of proteins found in certain cereal grains like wheat, barley, rye and their derivatives. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue and headaches. The only treatment for gluten-related disorders is following a strict lifelong gluten-free diet. This means avoiding any foods that contain gluten, including many breads, pastas, cereals, baked goods and processed foods.
For people with celiac disease or gluten sensitivity, consuming even small amounts of gluten can cause issues. Therefore, it is essential to be diligent about checking labels and ingredients before consuming packaged foods like crackers. Multigrain crackers may seem like a healthier option, but the term “multigrain” itself does not necessarily mean the crackers are gluten-free. The key is looking at the specific grains used.
Common gluten-containing grains
- Wheat – including different varieties like durum, semolina, spelt, farro
- Barley
- Rye
- Triticale – a cross between wheat and rye
Any crackers containing these grains or ingredients derived from them (like wheat flour, barley malt, etc.) are not gluten-free.
Gluten-free grains
- Rice – brown, white, wild, basmati
- Corn
- Oats – some are gluten-free, but many are contaminated with wheat during processing
- Quinoa
- Millet
- Sorghum
- Teff
- Amaranth
- Buckwheat
Multigrain crackers made with a combination of these gluten-free grains can be safe for a gluten-free diet.
How to read a cracker ingredients list
When evaluating whether a multigrain cracker is gluten-free, carefully reading the ingredients list is crucial. Some key things to look for:
Grain ingredients
Scan for any mention of wheat, barley, rye or related grains. Terms like “wheat flour”, “barley malt”, “rye flakes” indicate the crackers contain gluten.
Vague terms
Watch out for broad terms like “cereal”, “starch”, “Binder” or “natural flavors.” Manufacturers can use these even when the source is a gluten grain. Contact the company to determine the exact source.
Caution with oats
Oats themselves do not contain gluten, but are often cross-contaminated with gluten grains during growing and processing. Only oats labelled “gluten-free” are safe.
Allergen statements
Products in the U.S. must list any major allergens like wheat in a “Contains:” statement after the ingredients list. If wheat is listed here, the crackers contain gluten.
Claims of “wheat-free” or “gluten-free”
If a product claims to be “wheat-free” or “gluten-free” then it should be suitable, but verify no gluten ingredients are present.
Shared facilities
Even if made without gluten-grains, crackers manufactured in shared facilities have risk of gluten cross-contact. Look for dedicated gluten-free facilities.
Examples of gluten-free multigrain crackers
Here are some examples of brands that offer certified gluten-free multigrain crackers:
Simple Mills
– Made in a dedicated gluten-free bakery
– Grains include: brown rice flour, millet flour, sorghum flour, quinoa flour, amaranth flour
Crunchmaster
– Tested to have less than 5 ppm gluten
– Grains include: brown rice flour, whole grain corn, quinoa, amaranth, buckwheat
Glynns Mill
– Certified gluten-free
– Grains include: Brown rice flour, buckwheat flour, millet flour, flax meal, sesame seeds
Canyon Bakehouse
– Facility is peanut, tree nut and wheat-free
– Grains include: rice flour, sorghum flour, quinoa flour, amaranth flour, teff flour, millet flour
Raw Rev
– Certified gluten-free
– Made from sprouted organic grains like: quinoa, amaranth, coconut flakes, chia seeds
Examples of gluten-containing multigrain crackers
Some examples of popular multigrain cracker brands that contain gluten:
Triscuit
– Contains wheat
– Grains include: wheat, rice, rye, barley
Wheat Thins
– Contains wheat
– Grains include: whole grain wheat, rice, oats, corn, barley
Jacob’s
– Contains wheat
– Grains include: stone ground whole wheat, whole rye, rolled oats
Kashi
– Contains wheat and barley
– Grains include: whole wheat, whole rye, barley, buckwheat, oats
Annie’s Homegrown
– Not marked gluten-free
– Ingredients indicate wheat, barley
Are rice crackers gluten-free?
Crackers made purely from rice and rice flour are naturally gluten-free. Some popular gluten-free rice cracker brands include:
– Lundberg
– Suzie’s
– Pocky
– Quaker rice cakes
However, always check the label to ensure no gluten ingredients have been added, especially wheat-derived seasonings. Plus, verify the crackers were made in a facility free from gluten cross-contact.
Are corn crackers gluten-free?
Plain crackers made entirely from corn, corn meal, and corn flour should not contain gluten. But seasonings and other minor ingredients may add gluten, so read labels carefully. Also be aware of cross-contamination risk in facilities that make multiple products. Some corn cracker brands that are labeled gluten-free include:
– Late July
– Mary’s Gone
– Sanctuary Snacks blue corn crackers
What about oat crackers?
Oats do not naturally contain gluten. However, many mainstream oat products get contaminated with gluten grains during growing and processing. So oat crackers could be risky unless labelled “gluten-free.” Certified gluten-free oat cracker options include:
– GF Harvest
– Free to Eat
– Harvest Crisps
Look for oat crackers made in dedicated gluten-free facilities with purified, uncontaminated oats. Avoid oat crackers with vague labels like “may contain wheat.”
Tips for finding gluten-free multigrain crackers
Here are some tips for safely choosing gluten-free multigrain crackers:
- Check for certified gluten-free labels from organizations like GFCO, Certified Gluten-Free, or Gluten Intolerance Group.
- Call the manufacturer if uncertain about ingredients or manufacturing.
- Look for crackers made in dedicated gluten-free facilities.
- Stick to plain crackers without risky seasonings.
- Shop at specialty health food stores with dedicated gluten-free sections.
- Look for multigrain crackers made with naturally gluten-free whole grains like buckwheat, quinoa, corn, rice, amaranth.
- Avoid vague terms like “natural flavors” or “spices.”
With careful label reading and choosing certified gluten-free brands, people with celiac disease and gluten sensitivity can enjoy multigrain crackers safely. Look beyond the marketing terms and check the ingredients list for any sign of gluten. When in doubt, contact the manufacturer directly. Following a gluten-free diet requires dedication, but the reward is avoiding adverse health effects and enjoying foods like crunchy, flavorful multigrain crackers.
Nutritional comparison of gluten-free and regular multigrain crackers
For the health-conscious shopper without dietary restrictions, one question is how gluten-free crackers compare nutritionally to regular multigrain crackers. Here is a general nutritional profile comparison:
Gluten-free multigrain crackers
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Regular multigrain crackers
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Conclusion:
Gluten-free multigrain crackers can provide a nutritious option rich in whole grains, fiber and nutrients. But those following a regular diet may want to compare nutrition labels, as regular multigrain crackers could offer more protein and micronutrients. Those with food sensitivities should stick to certified gluten-free. But for most others, either multigrain cracker can fit into a healthy diet when chosen wisely.
Healthy gluten-free cracker recipes to try
Avoiding gluten doesn’t mean sacrificing flavor or variety. Here are some recipes for homemade gluten-free crackers using multigrain flour blends:
1. Quinoa Flax Crackers
- Gluten-free flours: quinoa flour, brown rice flour
- Seeds: flaxseed, sesame seeds
- Flavor: garlic powder, sea salt
2. Super Seed Crackers
- Gluten-free flours: sorghum flour, tapioca flour
- Seeds: pumpkin seeds, sunflower seeds, chia seeds, flaxseed
- Flavor: garlic, black pepper, oregano
3. Buckwheat Amaranth Crackers
- Gluten-free flours: buckwheat flour, amaranth flour
- Seeds: sesame seeds
- Flavor: honey, sea salt
4. Corn Quinoa Crackers
- Gluten-free flours: corn flour, quinoa flour
- Cheese: Parmesan
- Flavor: garlic powder, smoked paprika
5. Nutty Fruit and Seed Crackers
- Gluten-free flours: almond flour, coconut flour
- Fruit: dried cranberries
- Seeds: pepitas, sunflower seeds
- Flavor: cinnamon, ginger
Let your tastebuds explore the wide possibilities of gluten-free grains, nuts, seeds and spices. With some culinary creativity, you can whip up flavorful gluten-free crackers that both taste delicious and provide wholesome nutrition.
The bottom line
When shopping for multigrain crackers, do not assume they are gluten-free based on the labeling. Carefully check the ingredients for any source of gluten like wheat, barley or rye. Contact the manufacturer if the source of any vague ingredients is unclear. The best option is to look for crackers bearing a certified gluten-free symbol from a reputable organization. With diligence in label reading and choosing verified brands made in dedicated facilities, those with celiac disease or gluten intolerance can safely enjoy the crunchy texture and wholesome taste of multigrain crackers.
