Gluten-free diets have become increasingly popular in recent years, with more and more people opting to avoid gluten for medical reasons or simply as a lifestyle choice. For those with celiac disease or gluten sensitivity, sticking to a strict gluten-free diet is essential. But giving up gluten often means saying goodbye to many favorite foods and treats – including potentially even classic snack foods like Nabisco’s famous chocolate wafers.
What is gluten?
Gluten is a protein found in grains like wheat, barley, and rye. It acts as a glue that helps foods maintain their shape, acting as a structural component in breads, baked goods, pasta, cereals, and more. For most people, gluten poses no issues and can be consumed without any problems. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and more. The only treatment is adhering to a strict lifelong gluten-free diet, avoiding any foods or products containing gluten.
Are Nabisco’s famous chocolate wafers gluten-free?
Nabisco is undoubtedly one of the most iconic snack food brands. Many people have fond memories of enjoying their Oreos, Chips Ahoy, Ritz crackers, and other treats. But can those with gluten issues enjoy these nostalgic foods safely? Here is a rundown of the gluten status of some of Nabisco’s most popular offerings:
Oreos
Oreos are Nabisco’s most famous product, with over 500 billion of the iconic sandwich cookies sold since they were first introduced in 1912. On ingredient lists and packaging, Nabisco states that Oreos are produced in facilities that also process wheat. So there is potential for cross-contamination with gluten. However, Nabisco does confirm that Oreos do not contain wheat as an intentional ingredient. Many celiacs do tolerate Oreos well and find they can eat them safely in moderation. Those highly sensitive should exercise caution and evaluate on an individual basis.
Chips Ahoy
Another childhood favorite, Chips Ahoy chocolate chip cookies are an indulgent treat. Nabisco states that Chips Ahoy products contain wheat and barley – meaning they are decidedly not gluten-free. The cookies would need to be avoided completely on a strict gluten-free diet due to the direct presence of gluten.
Ritz Crackers
Buttery Ritz crackers have been a snack staple for decades. But like other Nabisco baked products, Ritz crackers contain gluten in the form of wheat flour. They are another item that cannot be part of a gluten-free diet.
Oreo Thins
Oreo Thins are a slimmer version of classic Oreos, with a crispier cookie outside and creamy filling inside. According to Nabisco, Oreo Thins are produced on the same manufacturing lines as regular Oreos. So the same guidance applies – they should be safe in moderation for most celiacs but could be a no-go for those highly sensitive. Evaluate on an individual basis.
TEDDY GRAHAMS
These adorable bear-shaped graham cracker snacks are a favorite among kids and adults alike. Unfortunately, TEDDY GRAHAMS contain barley and wheat. So they are off-limits on a strict gluten-free diet due to the direct gluten content.
BelVita Breakfast Biscuits
Looking for a quick gluten-free breakfast? BelVita Breakfast Biscuits are ginger curls. According to Nabisco, BelVita products sold in the U.S. are free of wheat, barley, rye, and therefore gluten-free. However, they are produced in facilities that also process gluten. So there is some risk of cross-contamination that sensitive individuals should consider.
Nilla Wafers
Nilla Wafers are vanilla-flavored cookies that are perfect for making banana pudding, pie crusts, and more. These crispy cookies from Nabisco are not gluten-free – they contain wheat flour. So they would need to be avoided on a gluten-free diet.
Ingredient cautions
When evaluating the gluten-free status of Nabisco products, there are a few key ingredients to watch out for:
- Wheat – Wheat contains gluten and is unsuitable for a gluten-free diet.
- Barley – Barley is also a gluten-containing grain.
- Malt – Malt is derived from barley and therefore contains gluten.
- Rye – Rye is a gluten grain.
If you see any of these ingredients listed, that means the product definitely contains gluten and should be avoided if following a gluten-free diet, either for medical reasons or by choice.
Labeling practices
In 2014, the FDA issued a gluten-free labeling rule that standardized requirements for when a product can be labeled as “gluten-free.” Under this rule, foods labeled as gluten-free must contain less than 20 parts per million of gluten. This threshold protects the majority of those sensitive to gluten. However, the rule is voluntary – companies are not required to label products as gluten-free, even if they meet the <20 ppm threshold. Always check the label to see if an item is specifically labeled gluten-free or not.
Assessing your individual tolerance
The amount of gluten different individuals with celiac disease or non-celiac gluten sensitivity can tolerate without causing symptoms varies. Some celiacs are so sensitive that they cannot tolerate even tiny amounts of cross-contact. For others, products made on shared lines, like Oreos, may be fine in moderation. The only way to know is through trial and error. If you are newly diagnosed, work closely with your doctor and dietitian to determine your personal threshold.
Look for gluten-free alternatives
Thankfully for cookie lovers, there are more gluten-free options on the market today than ever before. Many brands now offer gluten-free versions of classic cookies and snacks made with alternate flours like rice, tapioca, and quinoa. Here are some popular gluten-free alternatives to enjoy instead of gluten-containing treats:
| Gluten-Containing | Gluten-Free Alternative |
|---|---|
| Oreos | Glutino Oreo-style Vanilla & Creme cookies |
| Chips Ahoy | Enjoy Life Chocolate Chip Cookies |
| Ritz Crackers | Simple Mills Fine Ground Sea Salt Seed Crackers |
| TEDDY GRAHAMS | Annie’s Cheddar Bunnies |
| Nilla Wafers | Katz Gluten Free Vanilla Wafers |
With more awareness and demand for gluten-free foods, the marketplace continues to expand. There are more options than ever to help gluten-free dieters get their fix of sweet treats and snacks in a safe way.
Precautions when going gluten-free
Eliminating gluten from your diet? Here are some key precautions to take in order to adhere to a strict gluten-free diet safely:
- Read all ingredient labels carefully and research brands for gluten-free status before eating.
- Check labels for possible cross-contamination warnings – eg. “Produced in a facility that also processes wheat.”
- Look for certified gluten-free products that have been third-party tested.
- Stick to naturally gluten-free whole foods like produce, eggs, meat, fish, beans, nuts, and rice.
- Avoid obviously glutenous grains like wheat, barley, and rye.
- Watch out for hidden sources like soy sauce, salad dressings, flavorings, thickeners.
- If dining out, ask about dedicated prep areas and cross-contamination.
- Request foods to be prepared plain without breaded coatings or thickening agents.
Following these simple precautions diligently can help you successfully avoid gluten and steer clear of symptoms.
The emotional impact of going gluten-free
In addition to significantly changing your diet, going gluten-free can be an emotional journey:
- You may feel a sense of grief and loss at having to give up favorite foods you previously enjoyed, like cookies, breads, cereals, pasta, and baked goods.
- Gluten-free specialty items can be more expensive, so there may also be financial stress.
- Dining out with friends and eating at social gatherings can require extra planning and precautions.
- You’ll need to adjust to a “new normal” diet and lifestyle.
- At first, sticking to the diet strictly can feel restrictive, inconvenient and overwhelming.
- It may impact your social interactions and relationships as you navigate your new dietary needs.
Being diagnosed with celiac disease or choosing to go gluten-free for other reasons is a major life adjustment. Be patient with yourself as you adapt and work through any emotional challenges. Over time, maintaining a gluten-free diet will likely become second nature.
Is going gluten-free healthier?
For those with celiac disease or gluten sensitivity, eliminating gluten is medically mandatory to avoid symptoms and intestinal damage. However, for healthy individuals, going gluten-free does not necessarily confer health advantages:
- Unless you have celiac disease, there are no proven benefits to gluten-free eating.
- Gluten-free products often replace gluten with less nutritious starches like tapioca, rice, and potato flours.
- Gluten-free junk foods are still junk foods with added sugars and fat that can negatively impact health.
- Cutting out all gluten eliminates wholesome foods like fiber-rich whole grains, which have known health benefits.
- A gluten-free diet can be low in B vitamins, iron, folate, and fiber since many enriched and fortified products contain gluten.
For healthy individuals without celiac or non-celiac gluten sensitivity, a balanced diet containing gluten can be perfectly healthy. Only cut out gluten if you have a diagnosed medical reason to do so.
The takeaway on Nabisco and gluten
When it comes to enjoying childhood cookie favorites, some classic Nabisco products like Oreos and Chips Ahoy are likely to be off-limits for those avoiding gluten. However, there are some gluten-free friendly options that may be tolerable in moderation, like Oreos. And thanks to rising demand, there are now plenty of delicious gluten-free swaps to substitute so you don’t have to feel deprived. Just be sure to carefully check all labels, consider your individual sensitivity, and take proper precautions when eliminating gluten from your diet.
