For people with celiac disease or gluten sensitivity, eating gluten-free is a necessity. With so many fast food and chain restaurants using ingredients containing gluten, it can be tricky finding safe menu options when dining out. Taco John’s is a popular taco chain with nearly 400 locations across the Midwest and West Coast. But are their famous hard shell tacos gluten-free? Let’s take a detailed look at Taco John’s ingredients and preparation methods to determine if you can safely eat their crispy tacos on a gluten-free diet.
What is Gluten?
Before diving into Taco John’s specific menu items, it’s helpful to understand what exactly gluten is. Gluten is a group of proteins found in wheat, barley, and rye. Some examples of gluten-containing grains and ingredients are:
- Wheat
- Barley
- Rye
- Malt
- Brewer’s yeast
- Semolina
- Farina
- Farro
- Einkorn
- Durum
- Emmer
- Couscous
- Triticale
Gluten helps give elasticity to dough, acting as a “glue” that holds food together. It gives breads and baked goods their chewy texture. For most people, consuming gluten is not a problem. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine.
When a person with celiac disease eats gluten, their immune system recognizes it as a foreign invader and attacks the small intestine in response. This causes inflammation and damage to the villi, which are the small finger-like projections that line the intestine and absorb nutrients from food. As a result, consuming gluten can lead to a variety of gastrointestinal symptoms and health issues for those with celiac disease or gluten intolerance.
Gluten-Free Diet Treatment
The only current medically accepted treatment for celiac disease or non-celiac gluten sensitivity is following a strict lifelong gluten-free diet. This means avoiding any foods, beverages or medications that contain gluten. Here are some key points about eating gluten-free:
- Gluten-free means avoiding wheat, barley, rye and any derivatives.
- Oats are naturally gluten-free but are often cross-contaminated with gluten. Look for certified gluten-free oats.
- Focus diet around naturally gluten-free whole foods like fruits, vegetables, lean proteins, dairy, legumes, nuts and seeds.
- Check labels closely on packaged foods. Look for “gluten-free” and avoid ingredients like malt, wheat starch, barley malt, etc.
- Watch out for cross-contamination with gluten when cooking and eating out.
Following a strict gluten-free diet allows the small intestine to heal and prevents further damage. This generally leads to improvement and often the complete resolution of symptoms. But accidental gluten exposure can easily trigger symptoms again.
Hard Shell Tacos at Taco John’s
Now that we understand the importance of avoiding gluten for those with celiac disease or gluten sensitivity, let’s focus back on the original question. Are the hard shell tacos from Taco John’s gluten-free?
Here are the basic ingredients in Taco John’s regular hard shell tacos:
- Ground beef
- Shredded lettuce
- Diced tomatoes
- Shredded cheese
- Hard taco shell
At first glance, none of these ingredients seem likely to contain gluten. But we need to dive deeper into specifics, especially looking at the hard taco shell. Here are some important details about Taco John’s taco shells and preparation methods:
Taco Shells
- Made from yellow corn masa flour
- Do not contain wheat or wheat flour
- Cooked in dedicated fryers, not shared with breaded items
Food Prep and Handling
- Tacos assembled on same production line area as wheat tortillas and burritos
- Employees follow procedures to change gloves between handling wheat and corn items
- However, trace amounts of gluten cross-contact possible from airborne particles
Based on this information, Taco John’s hard taco shells are made from corn and do not directly contain gluten. However, the tacos are assembled in close proximity to wheat-based foods like tortillas and burritos. Procedures are in place to minimize cross-contact, but airborne gluten spread cannot be fully eliminated.
Risk Assessment
So what’s the risk level for a gluten-sensitive individual eating Taco John’s hard shell tacos? Here is an assessment:
Low Risk of Gluten from Shells
The corn masa flour shells are cooked in dedicated fryers so there is minimal risk of gluten cross-contact during cooking. As long as staff are correctly following procedures, the taco shells themselves should be gluten-free.
Moderate Risk of Airborne Gluten
There is higher potential for cross-contact during assembly from airborne gluten particles. While unlikely to contain large amounts of gluten, trace amounts could get into the tacos.
Low Risk from Other Ingredients
The ground beef, lettuce, tomatoes and cheese should not pose any risk of gluten. These basic fresh ingredients are naturally gluten-free.
Variable Sensitivity Factor
Those with celiac disease or gluten sensitivities react differently based on the amount of gluten exposure and individual sensitivity levels. More sensitive individuals are more likely to react to trace amounts of gluten.
Taco John’s Gluten-Free Menu
In addition to hard shell tacos, Taco John’s offers a range of menu items marked as gluten-free friendly. However, those with celiac disease or gluten sensitivity should still exercise caution due to potential cross-contact issues in the kitchen.
Here are some of the items listed as gluten-free friendly on Taco John’s menus:
- Beef Softshell Tacos
- Chicken Softshell Tacos
- Sirloin Steak Softshell Tacos
- Potatoes Oles
- Chili
- Beef Taco Burgers (without tortilla)
- Unfried Chicken Taco Burgers (without tortilla)
When ordering any menu items, always clearly request for gluten-free preparation and confirm with staff. It’s also smart to avoid peak hours when kitchens are busier and cross-contact more likely.
Should You Eat Taco John’s Hard Shell Tacos on a Gluten-Free Diet?
While Taco John’s does not make any gluten-free claims about their hard shell tacos, the corn masa shells are gluten-free ingredients. However, there is moderate potential for cross-contact with airborne gluten during assembly. Most celiac disease and gluten sensitivity experts advise exercising caution:
- Very sensitive – Avoid due to airborne gluten risk
- Moderately sensitive – Ok occasionally but not recommended for regular eating
- Less sensitive – Should be fine but take precautions and monitor symptoms
Those who follow a gluten-free diet need to weigh the risks based on their personal sensitivity levels. While Taco John’s takes some precautions, their hard shell tacos are likely not 100% gluten-free. Proceed with caution and awareness if you choose to eat them.
Tips for Eating Taco John’s Hard Shell Tacos Gluten-Free
If you decide to eat Taco John’s hard shell tacos while following a gluten-free diet, here are some tips to help minimize risk:
- Ask for fresh gloves + clean prep area
- Avoid peak hours when kitchens are busiest
- Check shells for signs of cross-contamination like crumbs
- Fill tacos yourself at salsa bar to control ingredients
- Stick to basic fresh fillings like beef, lettuce, cheese
- Skip flour-based options like tortillas and burritos
- Monitor symptoms carefully afterwards
Being an educated customer and taking reasonable precautions can help reduce, but not fully eliminate, the chances of gluten exposure from airborne particles.
Gluten-Free Fast Food Options
While occasional indulgence at restaurants like Taco John’s may be ok, it’s healthiest to focus your gluten-free diet around natural whole foods prepared at home. But dining out is inevitable, so it helps to know the safest gluten-free fast food options. Here are some of the top recommended chains for gluten-free eating:
| Restaurant | Gluten-Free Menu Info |
|---|---|
| Chipotle | Offers gluten-free tortillas and carefully avoids cross-contamination |
| In-N-Out | Burgers and fries cooked separately from buns |
| Chick-Fil-A | Grilled nuggets and waffle fries are gluten-free |
| Five Guys | Burgers and fries are gluten-free if avoid buns |
| Jersey Mike’s | Subs available on gluten-free wraps |
| Wendy’s | Plain burgers and baked potatoes are gluten-free |
These chains have dedicated gluten-free menus and procedures in place to avoid cross-contact. But it’s still smart to confirm when ordering. And be aware that gluten exposures can still happen.
Being Gluten-Free at Mexican Restaurants
Mexican restaurants can be especially challenging when eating gluten-free. Wheat flour tortillas and shells are menu staples, often leading to cross-contact issues. If dining at a Mexican restaurant, some tips include:
- Look for corn tortilla options
- Request lettuce wraps instead of tortillas
- Verify chips and taco shells are made with corn, not wheat
- Avoid flour-dusted items like churros
- Check seasoning mixes for wheat flour
- Ask about shared fryers or grills
- Stick to naturally gluten-free foods
Eating gluten-free does limit dining choices. But by being an aware customer, reading menus carefully, and asking questions, you can enjoy safer experiences at many restaurants.
Should You Trust Restaurant Gluten-Free Claims?
Most restaurants do not make definitive “gluten-free” claims about menu items due to the difficulty fully preventing kitchen cross-contact. Some caution is wise even when foods are labeled gluten-free:
- Validate allergens and preparation procedures with staff
- Know that errors or accidental exposures happen
- Carefully monitor symptoms if trying new menu items
- Have backup treatment plan if reacting to a meal
Those with celiac disease know even small amounts of gluten can cause issues. While claims and labels help guide choices, proceed with caution when eating restaurant foods labeled as gluten-free.
Being Your Own Best Gluten-Free Advocate
Dining out gluten-free means being an empowered customer. Here are some tips for being your own best advocate:
- Educate yourself on menu items and preparation
- Ask detailed questions about ingredients and kitchen practices
- Request special accommodations clearly and politely
- Speak up immediately if served any questionable items
- Provide feedback to restaurants about gluten-free needs
- Thank and reward restaurants who take steps to accommodate you
- Focus reviews and business on the safest establishments
The more customers who make dining out gluten-free a priority, the more restaurants will accommodate it. By being informed advocates, we move towards more gluten-free options.
Coping Emotionally with Gluten-Free Diet Challenges
Beyond the logistical challenges, adopting a gluten-free diet also comes with emotional adjustments. Here are some tips for coping with the feelings:
- Let go of the expectation that eating can be spontaneous or “normal”
- Accept that planning, caution and accommodations are required
- Appreciate that your constraints are for an important health reason
- Find happiness and fulfillment in the foods you CAN eat
- Educate friends and family so they understand and support you
- Join a gluten-free community to share tips and experiences
- Work with a therapist or coach specializing in chronic disease
- Be kind to yourself and celebrate small wins
While emotionally challenging at times, embracing the gluten-free lifestyle gets easier. With self-compassion, planning and community support, you can thrive.
The Takeaway: Enjoy Taco John’s Cautiously Gluten-Free
At Taco John’s, the hard shell taco ingredients are gluten-free. However, airborne wheat particles during assembly and preparation make them risky for celiacs and gluten-sensitive individuals. While occasional indulgence might be ok, Taco John’s tacos require caution. In general, it’s smartest to choose restaurants with dedicated gluten-free menus and strict avoidance procedures when dining out gluten-free. But with some adjustments and awareness, an occasional Taco John’s cheat meal may be possible for less sensitive gluten-free eaters.
