For people with celiac disease or gluten sensitivity, diet is extremely important. Following a strict gluten-free diet is currently the only treatment for celiac disease. Even tiny amounts of gluten can cause issues for those who are gluten intolerant. This leads many celiacs to wonder about the safety of ingredients that are naturally gluten-free, like extra virgin olive oil. Here’s what you need to know about whether celiacs can eat extra virgin olive oil.
What is Celiac Disease?
Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is ingested. Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease, gluten triggers an immune response that attacks the small intestine, leading to damage and inability to absorb nutrients properly. This can cause symptoms like:
- Diarrhea
- Abdominal pain
- Bloating
- Gas
- Constipation
- Fatigue
- Unexplained weight loss
- Failure to thrive (in children)
There are other associated health problems as well, such as anemia, osteoporosis, infertility and neurological conditions. Celiac disease is estimated to affect around 1% of the population worldwide. It can develop at any age and is more common in women than men.
The only treatment for celiac disease is following a strict lifelong gluten-free diet. This allows the small intestine to heal and prevents further damage. Even tiny amounts of gluten from cross-contamination can be problematic, so it’s important for celiacs to be very careful about packaged foods and ingredients sourced from manufacturing facilities that also process wheat.
What About Gluten Sensitivity?
In addition to celiac disease, some people have non-celiac gluten sensitivity (NCGS). The symptoms of NCGS can be similar to celiac disease, but it does not cause damage to the small intestine. There is debate about how common NCGS may be, with estimates ranging from less than 1% to 6% of the population.
People with NCGS also need to follow a gluten-free diet to manage symptoms. However, they may be able to tolerate small amounts of gluten, while those with celiac disease cannot. The treatment for NCGS is the same – removing gluten from the diet.
Why Do Celiacs Need to Avoid Gluten?
For people with celiac disease, eating gluten triggers an attack on the small intestine by the immune system. This causes damage to the villi, which are tiny hair-like projections that line the small intestine and absorb nutrients from food. When the villi become damaged, the intestine is no longer able to properly absorb nutrients from food.
This can lead to malnutrition and a variety of symptoms, some of which may seem unrelated to the gastrointestinal system. Vitamin and mineral deficiencies are common, as the damaged villi cannot absorb nutrients effectively. Ongoing damage to the small intestine may eventually lead to severe complications.
Strictly avoiding gluten allows the intestinal villi to heal. Once healed, the small intestine is able to properly absorb nutrients again. So a gluten-free diet is really the cornerstone of treatment for celiac disease.
What Foods Contain Gluten?
Gluten is found primarily in grains. The main gluten-containing grains to avoid are:
- Wheat
- Rye
- Barley
Any foods made from these gluten-containing grains must be avoided on a gluten-free diet. This includes:
- Bread
- Pasta
- Cookies
- Cake
- Crackers
- Beer
Oats are inherently gluten-free but are often contaminated with gluten during growing or processing. Some individuals with celiac disease can tolerate purity-protocol gluten-free oats.
There are many grains and starches that are naturally gluten-free, including:
- Rice
- Quinoa
- Corn
- Millet
- Buckwheat
- Amaranth
- Potato
- Tapioca
- Arrowroot
- Sorghum
- Teff
Beans, nuts, seeds, fruits, vegetables, meats and dairy products are also naturally gluten-free (just be sure to watch out for contamination). With some adjustments, it’s certainly possible to find good gluten-free substitutes for foods containing gluten.
Should Celiacs Avoid All Grains?
Gluten is only found in certain grains – specifically, wheat, barley and rye must be avoided on a gluten-free diet. However, there are many nutritious gluten-free grains that are perfectly safe for celiacs to eat:
- Rice
- Corn
- Quinoa
- Millet
- Amaranth
- Buckwheat
- Sorghum
These grains do not contain the problematic proteins that trigger issues for celiacs. In fact, gluten-free whole grains provide important nutrients like fiber, B vitamins, iron, magnesium and more. They are an important part of a healthy gluten-free diet.
Some grain-like seeds that are naturally gluten-free include amaranth, quinoa, buckwheat and chia seeds. These are nutritious pseudo-cereals that provide protein, fiber and other beneficial nutrients.
The key is to ensure any gluten-free grains and seeds are not contaminated with gluten during processing or transportation. Opting for certified gluten-free grains is a good way to guarantee safety.
Checking Labels for Gluten
When grocery shopping and reading food labels, it’s important for those with celiac disease to check for any gluten-containing ingredients. Foods labelled “gluten-free” are safe bets. It’s also important to watch out for cross-contamination.
Some other things to look for include:
- Malt: Derived from barley, so not gluten-free.
- Modified food starch: Can be made from wheat, so always check the source.
- “Flavors” or “spices”: May contain gluten, ask for more details.
- Oats: Ensure any oats are certified gluten-free to avoid contamination.
If a product does not have an ingredients list or contains vague statements like “spices” or “natural flavors”, it’s best for celiacs to avoid it or contact the manufacturer for clarification.
Is Extra Virgin Olive Oil Safe for Celiacs?
Extra virgin olive oil is made by simply pressing olives – no grains or gluten are used in production. So extra virgin olive oil is inherently gluten-free.
Pure extra virgin olive oil contains only one ingredient: olives. With no gluten-containing grains or additives, extra virgin olive oil is considered safe for those with celiac disease and NCGS.
There is also very little risk of cross-contamination with gluten during production and bottling of extra virgin olive oil. The equipment used is dedicated to processing only olives, not grains.
Major olive oil brands labeled “extra virgin olive oil” contain only pure pressed olives with no gluten-containing additives. These include brands like:
- Bertolli
- Filippo Berio
- Colavita
- Pompeian
- Star
- California Olive Ranch
As long as the label says 100% extra virgin olive oil with no other suspicious ingredients, the oil is considered gluten-free and safe for celiacs.
What About Infused Olive Oils?
While pure extra virgin olive oil is gluten-free, some infused olive oils may contain gluten or be cross-contaminated. Oil infusions involve adding herbs, spices, vegetables or other ingredients to the olive oil.
For example, garlic-infused olive oil or basil-infused olive oil. These seasoned oils are used to add flavor to dishes. But the added ingredients could potentially introduce gluten.
If you see an infused olive oil, be sure to check the label for gluten-containing additives like wheat or malt. Contact the manufacturer if you have any concerns about the ingredients or production facility.
Of course, you can easily make your own infused olive oils at home with gluten-free herbs and spices. This is the safest option for celiacs.
Are Other Types of Olive Oil Gluten-Free?
Like extra virgin olive oil, other grades of olive oil are also gluten-free. These include:
- Virgin olive oil
- Refined olive oil
- Light olive oil
These olive oils are made solely from pressed olives and do not contain any gluten ingredients. Be sure to always check the label to confirm there are no suspicious additives.
Pure olive oil is naturally gluten-free, whether it is extra virgin grade or has been more refined. The refinement process does not introduce any gluten.
What About Spray Oils?
Some spray oils, like canola or vegetable oil sprays, may contain gluten-based additives. The propellants and emulsifiers used in spray oils can sometimes be derived from gluten sources.
However, most olive oil sprays are safe for celiacs. As long as the ingredients list shows that it only contains olive oil, the spray olive oil is gluten-free. Again, always double check the label to be sure.
Can You Cook With Olive Oil If You Have Celiac Disease?
Extra virgin olive oil is not only safe to consume for celiacs – it’s also a great oil for cooking gluten-free foods!
Olive oil has a high smoke point of around 405°F, which means it can withstand fairly high heat before smoking and potentially producing harmful compounds. This makes it a good choice for sautéing, roasting, baking and many other cooking applications.
Make sure to use pure olive oil to avoid any cross-contamination issues. There are many recipes and meal ideas for cooking delicious gluten-free foods with olive oil.
Olive oil can be used to sauté gluten-free veggies, roast potatoes or meat, dress gluten-free salads and pasta, make gluten-free baked goods like breads and muffins, and much more.
What About Olive Oil Spray For Cooking?
Olive oil cooking spray can be very useful for greasing pans, roasting veggies or topping gluten-free dishes. This helps reduce the amount of oil needed.
Check the ingredients to confirm the spray only contains pure olive oil. Some popular brands of gluten-free olive oil spray include:
- Pompeian Olive Oil Spray
- Star Fine Mist Olive Oil Spray
- Colavita Olive Oil Spray
Be cautious of generic or store-brand spray oils, as they may contain gluten-based propellants. But the major olive oil spray brands are made with 100% olive oil and are celiac-friendly.
Is Olive Oil Healthy on a Gluten-Free Diet?
Incorporating olive oil into a gluten-free diet provides some great health benefits. Here are a few reasons why olive oil is a healthy choice for celiacs:
- Rich in monounsaturated fats: Olive oil contains beneficial monounsaturated fatty acids that support heart health.
- Vitamin E: Olive oil is an excellent source of vitamin E, a powerful antioxidant.
- Anti-inflammatory: Olive oil contains plant compounds with anti-inflammatory properties.
- May improve cholesterol: Olive oil has been shown to boost HDL (good) cholesterol levels.
- Nutrient absorption: Olive oil helps promote absorption of fat-soluble vitamins A, D, E and K.
Olive oil is also a much healthier choice than highly processed vegetable oils for cooking, dressings and more. So drizzling some olive oil on gluten-free foods provides added nutrition.
Are There Any Potential Issues with Olive Oil?
There are just a couple of potential things to keep in mind with olive oil for celiacs:
- Purity and quality: Seek out reputable olive oil brands to ensure purity. Some oils may be diluted with other cheap oils.
- Rancidity: Olive oil can go rancid with prolonged heat exposure, so store it properly and avoid cooking at very high heat.
- Allergies: Though rare, some people may have an olive or pollen allergy unrelated to gluten.
As long as you purchase high-quality extra virgin olive oil, store it away from heat and light, and don’t have any allergies – it is a nutritious gluten-free addition to your diet.
Should You Limit Oil on a Gluten-Free Diet?
While olive oil is healthy, it’s still best not to go overboard with any oil. Here are some tips for limiting oil intake on a gluten-free diet:
- Measure out oil instead of just pouring from the bottle.
- Use olive oil spray instead of pouring oil to coat pans.
- Cut back on deep frying and opt for roasting or baking foods instead.
- Choose low-fat dressings or use less olive oil in homemade dressings.
- Use small amounts of oil for sautéing instead of drowning foods in oil.
- Reduce portion sizes of high-fat foods cooked in oil like french fries.
While some oil can be healthy, getting most of your fats from naturally high-fat whole foods like avocados, nuts and seeds is ideal. Overall, balance and moderation with olive oil is key.
Bottom Line
When you see “extra virgin olive oil” on an ingredients list, that is reassurance that the product is gluten-free and safe for those with celiac disease or gluten sensitivity. Pure olive oil only contains pressed olives, with no gluten-containing grains used in production.
Olive oil is not only safe in gluten-free cooking, it also adds antioxidants and healthy fats to your diet. Just beware of potential cross-contamination with infused or spray oils and always check labels carefully.
Focus on high-quality extra virgin olive oil and use it in moderation along with naturally gluten-free whole foods for the healthiest gluten-free diet.
