Nature Valley is a popular brand of granola bars and nut bars that can be found in many grocery stores and convenience stores. With a wide variety of flavors and textures, Nature Valley bars make for a convenient snack for many people. However, for those with celiac disease or gluten sensitivity, determining if Nature Valley bars are gluten-free is an important consideration.
What is Gluten?
Gluten is a protein found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues when consumed. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an immune 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 for celiac disease is following a strict lifelong gluten-free diet.
Gluten Sensitivity vs. Celiac Disease
Celiac disease and non-celiac gluten sensitivity (NCGS) are two conditions involving adverse reactions to gluten. While both cause symptoms when gluten is consumed, there are some key differences:
Celiac Disease
– Autoimmune disorder
– Gluten triggers immune system to attack small intestine
– Damage to small intestine villi leads to nutrient malabsorption
– Genetic component (HLA-DQ2 and HLA-DQ8 genes)
– Blood tests and biopsy diagnose
– Strict gluten-free diet is only treatment
Non-Celiac Gluten Sensitivity
– Not an autoimmune disorder
– Gluten triggers symptoms but mechanism unknown
– No intestinal damage
– No genetic component
– Diagnosis of exclusion if celiac ruled out
– Gluten-free diet helps manage symptoms
So while both conditions require avoiding gluten, the reasons differ. For celiacs, gluten triggers an immune attack on the body, while with NCGS the mechanism is unclear.
Are Oats Gluten-Free?
Oats are inherently gluten-free, but are often contaminated with gluten because they grow near wheat and barley. Certified gluten-free oats are not contaminated and safe for celiacs when consumed in moderation. Many experts recommend introducing certified gluten-free oats slowly and being monitored for symptoms.
Nature Valley Bar Ingredients
Nature Valley bars are made with a variety of ingredients, including oats, nuts, seeds, dried fruit, brown rice flour, and sugar. The potential sources of gluten are:
Oats
Most Nature Valley products contain oats, which may be contaminated. Their FAQ states they cannot guarantee the oat suppliers are 100% gluten-free.
Barley Malt
Some varieties like Maple Brown Sugar and Caramel contain barley malt as an ingredient. Since barley contains gluten, these are not gluten-free.
Wheat
Any products listing wheat in the ingredients are not gluten-free.
No Gluten Ingredients
Other ingredients like nuts, seeds, dried fruit, brown rice flour, and sugar do not contain gluten. However, the presence of potential gluten sources like oats and barley malt is still a concern.
Testing for Gluten
Nature Valley states that all their products undergo the ELISA test to ensure they contain less than 20ppm of gluten. This is the recognized standard for labeling items gluten-free. Anything under 20ppm is considered negligible and very unlikely to cause issues for those sensitive.
However, those with celiac disease are often advised to avoid oats altogether because of the cross-contamination risks. Since most Nature Valley products contain oats, they may still present a risk despite passing the gluten ELISA testing.
Nature Valley Gluten-Free Labels
Currently, Nature Valley has four products that are specially labeled as gluten-free:
Nature Valley Gluten Free Oats ‘n Honey Granola Bars
– Contain gluten-free oats and honey
– No barley malt
– Tested to contain <20ppm of gluten
Nature Valley Sweet & Salty Nut Granola Bars, Gluten Free
– Peanut, almond and dark chocolate flavors
– No gluten ingredients
– Tested to <20ppm gluten
Nature Valley Crunchy Granola Bars, Gluten Free
– Oats, honey, and rice flour
– Tested to <20ppm gluten
Nature Valley Biscuits, Gluten Free
– Five flavors like cinnamon and mixed berry
– No gluten ingredients
– Tested to <20ppm gluten
So these four products are specially labeled as gluten-free and safe for celiacs. They avoid ingredients like barley malt and undergo rigorous testing to verify gluten levels <20ppm.
Other Nature Valley Products
Besides the four certified gluten-free products, none of Nature Valley’s other bars or granola cups specifically claim to be gluten-free. Although they state they test at <20ppm of gluten, the presence of oats and occasional barley malt makes them risky for celiacs. They also note cross-contamination is possible during manufacturing. The Celiac Disease Foundation cautions against assuming oats are safe just because they are labeled gluten-free. Due to high risk of cross-contact, they recommend avoiding oats if you have celiac disease. Since most Nature Valley products contain oats, they fall into a grey area between gluten-free and not recommended for celiacs. The four certified gluten-free Nature Valley products avoid oats and barley malt, making them safer options.
Nature Valley Gluten-Free FAQ
Nature Valley’s website has a Gluten-Free FAQ section that provides some useful information:
Which products are gluten-free?
They identify the 4 certified gluten-free products:
– Gluten Free Oats ‘n Honey Granola Bars
– Sweet & Salty Nut Granola Bars, Gluten Free
– Crunchy Granola Bars, Gluten Free
– Biscuits, Gluten Free
Is cross-contamination possible?
Yes, they note manufacturing equipment is shared and trace amounts are possible.
Are products certified gluten-free?
No, besides the 4 labeled gluten-free products, none are certified gluten-free.
Do products contain wheat, barley, rye?
Some flavors contain barley malt as an ingredient, which is disclosed.
Are oats used gluten-free?
They cannot guarantee oat suppliers provide 100% gluten-free oats, so there is risk of contamination.
This FAQ reiterates that most products with oats do carry a risk for celiacs, despite being labeled gluten-free.
Emailing Nature Valley
To get definitive answers, emailing Nature Valley’s customer service is an option. Explain your celiac or gluten sensitivity situation and ask:
– Do any products besides the four labeled gluten-free guarantee <20ppm gluten and avoid ingredients like barley malt? - Can you provide any test results verifying gluten ppm levels in specific products? - Are processes in place to avoid cross-contamination with gluten? This direct outreach may provide more clarity on how comfortable you feel consuming their oat-based bars. Save the emailed response for future reference too.
Trying an Elimination Diet
Doing a personal elimination diet is another option. This involves removing all gluten sources from your diet for 4-6 weeks, then slowly reintroducing Nature Valley bars one at a time. Keep a food journal tracking what you eat and any symptoms. If a certain bar triggers symptoms, you’ll know it’s not gluten-free for you personally.
While extra work, this first-hand testing may give you the answers you need about your own tolerance.
Seeking Out Specialty Products
Rather than trying to determine if mainstream snacks like Nature Valley bars are gluten-free, seeking out specialty products guaranteed gluten-free is an alternative. There are many brands catering specifically to gluten-free diets, using certified gluten-free oats and manufacturing facilities avoiding cross-contamination. While often more expensive, the peace of mind may be worthwhile.
Some gluten-free snack bar options include:
– MadeGood Granola Bars
– Enjoy Life Chewy Bars
– Kashi Crunchy Granola Bars
– NutriGrain Gluten Free Bars
– Simple Mills Bars
– ONE Bars
– Larabar Gluten Free Bars
There are ample gluten-free bars without the guesswork. Paying a premium provides added assurance if that eases your concerns.
Summary
While some Nature Valley products are labeled gluten-free, most contain oats that may be contaminated. Besides the four certified gluten-free options, Nature Valley does not guarantee their other bars are <20ppm of gluten due to potential cross-contact risks. Celiacs in particular are advised to avoid oats unless certified gluten-free, making much of Nature Valley's lineup risky. Trying specialty products guaranteed gluten-free may be a safer option for highly sensitive individuals. For those with milder gluten sensitivity who tolerate oats, many Nature Valley bars likely fall under 20ppm and do not present issues based on widespread consumer use. But celiacs should exercise more caution given the advisory about oats. Contacting Nature Valley directly, performing an elimination diet, and comparing specialty gluten-free products can help determine your own tolerance levels and what options fit your needs. Being informed on the potential risks allows making an educated decision for yourself or your family.
