Sweet cherries are a popular summer fruit enjoyed around the world for their sweet, juicy taste. But for those who need to follow a gluten-free diet, an important question arises: are sweet cherries gluten-free?
The short answer is yes, sweet cherries are naturally gluten-free. Cherries are a fruit that grows on trees and do not contain any gluten proteins. This makes them a safe and delicious gluten-free food option.
In this article, we’ll take a deeper look at sweet cherries and gluten. We’ll cover:
- What gluten is and why some people need to avoid it
- Why fruits like cherries are naturally gluten-free
- Risk of cross-contamination with gluten
- Types of sweet cherries and their gluten-free status
- Enjoying sweet cherries on a gluten-free diet
Understanding these key points will help you enjoy sweet cherries with confidence on a gluten-free diet.
What is Gluten and Why Avoid It?
Gluten is a type of protein found in certain grains like wheat, barley, and rye. For most people, gluten does not cause any issues or health problems.
However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like diarrhea, bloating, abdominal pain, fatigue, and more.
The only treatment for gluten-related disorders like celiac disease is to completely avoid gluten in the diet. This means eliminating foods and products that contain gluten proteins.
Following a strict gluten-free diet is the best way for those with celiac disease or gluten sensitivity to manage their condition and prevent symptoms.
Common Foods with Gluten
Gluten is primarily found in grains and grain products:
- Wheat and wheat products (bread, pasta, cereal, etc)
- Barley
- Rye
- Malt
- Beer
It can also be found in some processed foods, sauces, seasonings, and other products made with these gluten-containing grains.
Reading ingredient labels carefully and being aware of foods likely to contain gluten is key when adhering to a gluten-free diet.
Why Fruits Like Cherries Are Gluten-Free
Fresh fruits and vegetables are naturally gluten-free foods.
This is because fruits and vegetables get their nutrients from the plants they grow on rather than containing gluten proteins found in grains.
Cherries grow on cherry trees in orchards around the world. The juicy, red flesh fruit that we eat does not naturally contain any grains or gluten.
In fact, all fresh fruits are considered gluten-free, including:
- Berries (strawberries, blueberries, blackberries)
- Citrus fruits (oranges, grapefruit, lemons)
- Melons (watermelon, cantaloupe, honeydew)
- Tropical fruits (banana, mango, pineapple, kiwi)
- Pome fruits (apples, pears, peaches)
- Stone fruits (cherries, nectarines, plums)
The same goes for fresh vegetables grown from plants and vines.
So cherries can be enjoyed without concern about gluten content as part of a balanced gluten-free diet. Their sweet cherry flavor comes from the natural sugars in the fruit – not from any added grains.
Risk of Cross-Contamination
While fresh cherries are naturally gluten-free, there is a small risk of cross-contamination with gluten during processing and handling.
Cross-contamination occurs when gluten-containing grains come into contact with gluten-free foods, transferring traces of gluten over.
Here are some potential sources of cross-contamination with cherries:
During Growing and Harvesting
- Farm equipment used to harvest wheat could transfer traces of gluten if also used for cherries
- Water runoff from fields could carry traces of gluten
- Workers not washing hands after eating gluten-containing foods and then handling cherries
During Washing and Processing
- Cherries washed in shared water with gluten-containing produce
- Processing on shared equipment that also processes wheat
- Packaged in facilities that also handle gluten products
During Transportation and Storage
- Shared containers previously used to transport wheat
- Stored in warehouses or bins with gluten-containing grains
The good news is that reputable growers and producers take steps to avoid cross-contamination of fresh fruits and vegetables.
Cherry orchards and processing facilities are typically dedicated gluten-free spaces. Proper protocols are followed for equipment cleaning, product handling, and storage.
So while theoretically possible, cross-contamination of fresh cherries with gluten is unlikely from major commercial producers.
Types of Sweet Cherries
There are two main types of cherries that are classified as “sweet” cherries:
Bing Cherries
Bing cherries are the most common sweet cherry variety. They have a deep red color and firm, juicy texture. The sweet flavor is balanced with just a touch of tartness.
Bing cherries originate from the Pacific Northwest region of the United States but are now grown globally.
Rainier Cherries
Rainier cherries are a light golden yellow sweet cherry. They have a very sweet, mild flavor with little tartness compared to Bing cherries.
Rainier cherries also have a softer, more delicate texture. They stem from Washington state in the U.S.
Gluten-Free Status
Both Bing and Rainier cherries are naturally gluten-free varieties. As sweet cherry cultivars, they do not contain any gluten proteins.
Any brand of fresh Bing or Rainier cherries can be eaten without concern by those following a gluten-free diet. Both are delicious gluten-free choices.
Enjoying Cherries Gluten-Free
Here are some tips for safely indulging in sweet cherries on a gluten-free diet:
- Read labels: For packaged cherries, read ingredients for any sign of gluten-containing additives.
- Ask questions: Inquire about potential cross-contamination at orchards, farm stands, markets.
- Buy reputable brands: Opt for major cherry brands following GF protocols.
- Rinse thoroughly: Wash cherries at home to remove any traces of gluten.
- Watch out for pits: Avoid cracking pits with teeth to lower any gluten risks.
Beyond just eating them fresh, there are plenty of delicious ways to use cherries in gluten-free cooking and baking:
- Make cherry sauce for pork or duck
- Mix into gluten-free oatmeal or yogurt
- Roast with gluten-free meats or veggies
- Blend into smoothies
- Bake into gluten-free muffins and cakes
- Top gluten-free pancakes or waffles
- Mix into gluten-free trail mixes
- Make homemade cherry jam
With their naturally sweet taste and important nutritional benefits, cherries make a fantastic addition to any gluten-free diet. Follow the tips above and enjoy their bright flavor knowing sweet cherries are 100% gluten-free.
Nutrition Facts of Sweet Cherries
Here is an overview of the nutrition profile of sweet cherries per 1 cup (154g) serving:
| Nutrient | Amount |
|---|---|
| Calories | 87 |
| Fat | 0.3g |
| Carbohydrates | 22g |
| Fiber | 3g |
| Sugar | 19g |
| Protein | 1g |
| Vitamin C | 10% DV |
| Vitamin A | 3% DV |
| Manganese | 5% DV |
| Copper | 6% DV |
Cherries provide a nutritious boost of vitamins, minerals, fiber and antioxidants with relatively few calories and almost no fat.
Their natural sweetness comes from fructose and glucose, making cherries a healthier way to satisfy a sweet tooth without added sugars.
Fiber, vitamin C, anthocyanins, melatonin and carotenoids like beta-carotene are especially abundant in cherries. These beneficial plant compounds act as antioxidants to combat inflammation and protect cells.
While not a significant source of protein, B vitamins or minerals, cherries make up for it with their unique phytonutrient content.
For those on gluten-free diets at risk for nutrient deficiencies from cutting out whole grains, sweet cherries can be one enjoyable way to help fill in nutritional gaps.
Common Questions
Here are answers to some frequently asked questions about the gluten-free status of sweet cherries:
Are all types of cherries gluten-free?
Yes, all varieties of fresh cherries are naturally gluten-free. This includes popular sweet cherry types like Bing, Rainier, Brooks, Skeena, Sweetheart and more. Sour cherries and dwarf cherries are also gluten-free.
Can you eat cherries with pits on a gluten-free diet?
The pits themselves are gluten-free. However, cracking the pit open with your teeth may pose a cross-contamination risk if the orchard the cherries came from also grows gluten-containing crops. Removing the pits before eating is the safest approach on a strict gluten-free diet.
Are frozen cherries gluten-free?
Plain frozen cherries without any seasonings or additives are gluten-free. Be sure to check the ingredients label for any potential sources of gluten like maltodextrin, soy sauce, hydrolyzed wheat protein, etc. Reputable brands of frozen cherries are a great gluten-free option.
Can You Make Cherry Pie on a Gluten-Free Diet?
Yes! Cherry pie is naturally gluten-free if made with a gluten-free pie crust and no additional wheat-based thickeners. Gluten-free oats, tapioca, cornstarch or arrowroot can thicken the filling instead. Enjoy classic cherry pie on a gluten-free diet with a few minor adjustments.
Are Dried Cherries Gluten-Free?
Unsweetened dried cherries without any coatings or preservatives are generally gluten-free. Flavored dried cherries may contain maltodextrin, soy sauce or other gluten sources. Be diligent about reading ingredient labels for any gluten-containing additives.
The Bottom Line
Sweet cherries make for a delicious and safe gluten-free treat. With their appealing sweetness and wealth of nutritional benefits, they are a fantastic addition to any gluten-free eating plan.
Follow basic precautions like reading labels and buying reputable brands. Then enjoy snacking on fresh cherries, using them in recipes, and benefiting from the fiber, vitamins, antioxidants and more these bright fruits provide.
With all varieties from Bing to Rainier packing a gluten-free punch, cherries can be relished without gluten concern by those adhering to gluten-free diets. Their summery flavor and versatile uses make cherries a tasty way to add nutrition and variety to meals and snacks all year long.
