Celiacs, or people with celiac disease, need to follow a strict gluten-free diet. Gluten is a protein found in wheat, barley and rye. For people with celiac disease, eating gluten triggers an immune response in the small intestine that damages the villi, which are small finger-like projections that line the small intestine. When the villi get damaged, nutrients cannot be absorbed properly into the body.
So for people with celiac disease, it’s very important to avoid all foods and ingredients that contain gluten. This includes many common foods like bread, pasta, baked goods, cereals, beer and more. Even small amounts of gluten can cause issues for those with celiac disease.
Are olives naturally gluten-free?
Green olives themselves do not naturally contain any gluten. Olives are the fruit of the olive tree, which grow on trees and are harvested. The olives are then cured, often in a brine solution. But the olives themselves do not contain any wheat, barley or rye and therefore do not contain gluten.
So plain, unprocessed green olives, whether from a can or jar, do not pose any problems for those with celiac disease or who follow a gluten-free diet. Pure, plain olives are a gluten-free food.
What about cross-contamination risks?
While green olives themselves are naturally gluten-free, there is a risk of cross-contamination during processing and manufacturing. If the olives are processed on equipment shared with gluten-containing ingredients, or come into contact with gluten in the manufacturing facility, they could pick up traces of gluten.
Some olive manufacturers take steps to avoid cross-contamination and label their products “gluten-free.” But not all do. So it’s important for those with celiac disease to check the label and choose brands that are certified gluten-free, if possible.
What about flavored and stuffed olives?
While plain green olives are gluten-free, flavored, stuffed or seasoned olives may contain gluten ingredients:
- Flavored olives are often packed in or marinated in ingredients that could contain gluten. This includes citrus juices, vinegar, olive oil, spices and more. Always check the ingredients.
- Stuffed olives may have fillings that contain gluten, like breadcrumbs. Again, it’s important to read the label.
- Seasoned olives are often coated in spices and flavorings that could be problematic.
Some examples of gluten-containing ingredients added to flavored or stuffed olives include:
- Breadcrumbs
- Flour
- Malt vinegar
- Barley malt
- Modified food starch
- Dextrin
- Hydrolyzed wheat protein
- Soy sauce
So while plain green olives are gluten-free, flavored, stuffed and seasoned varieties may not be. Always carefully inspect the ingredients list if choosing anything other than plain olives.
Are there any gluten-free varieties of flavored olives?
Yes, there are some brands of flavored and stuffed olives that are labeled gluten-free and safe for those with celiac disease. Again, it’s important to read the label and look for a gluten-free certification.
Some examples of gluten-free flavored olives include:
- Mt. Olive Gluten Free Jalapeno Stuffed Olives
- Roland Gluten Free Mediterranean Party Olives
- Cento Pitted Kalamata Olives
- Roland Sicilian Green Olives
There are many other brands of gluten-free stuffed, flavored and seasoned olives available from grocery stores and online retailers. Buying certified gluten-free olives can allow those with celiac disease to enjoy the olive varieties they love without risk.
Are there any risks with processed olives?
Even with plain, unseasoned green olives, there are some potential risks depending on the level of processing and preparation method:
- Fermented olives: Olives that are cured or brined using fermentation could pose a risk, as the cultures may contain gluten. Check how the olives were cured.
- Olives with preservatives: Some olives are processed with preservatives like sulfur dioxide, which could be derived from wheat. Check the label.
- Olives mined with lye: Lye used in olive processing could be derived from wheat or barley. Opt for brands that specify gluten-free lye.
So even with plain green olives, it’s a good idea to choose brands that are certified gluten-free whenever possible.
What about olive oil? Can celiacs consume it?
Pure olive oil that is 100% olive oil is also naturally gluten-free. However, some flavored olive oils may contain gluten. And there can be a risk of cross-contamination in processing, especially in blended oils.
So as with olives themselves, it’s best for celiacs to choose olive oil that is labeled certified gluten-free. This eliminates any doubt about ingredients or manufacturing processes.
Some examples of gluten-free olive oil brands include:
- Colavita Certified Gluten Free Extra Virgin Olive Oil
- Lucini Premium Select Gluten Free Extra Virgin Olive Oil
- California Olive Ranch Everyday Gluten Free Extra Virgin Olive Oil
- Bragg Organic Unfiltered Gluten Free Extra Virgin Olive Oil
There are many high-quality gluten-free olive oil options available. Opting for certified gluten-free brands provides peace of mind.
What’s the bottom line for celiacs on olives?
In summary:
- Plain, unflavored green olives are naturally gluten-free. But choose certified gluten-free brands whenever possible to avoid cross-contamination.
- Flavored, stuffed and seasoned olives may contain gluten. Carefully inspect ingredients lists and look for gluten-free labels.
- Some olive oils may also be cross-contaminated. Again, select olive oil that is certified gluten-free.
- Olives and olive oil that are certified gluten-free by reputable third-party organizations are safest for celiacs.
So with some care in label reading and choosing certified gluten-free brands, those with celiac disease don’t have to give up olives entirely. Plain and some flavored varieties can be part of a gluten-free diet when sourced from trusted gluten-free companies.
What side effects will celiacs experience if they eat olives cross-contaminated with gluten?
Celiacs who ingest even small amounts of gluten from cross-contaminated olives may experience a range of side effects and symptoms. According to the Celiac Disease Foundation, symptoms from trace gluten exposure can include:
- Diarrhea
- Abdominal pain
- Bloating
- Gas
- Headaches
- Fatigue
- Skin rash
- Mouth sores
- Joint pain
- Numbness in legs and arms
In children, gluten exposure may result in symptoms like irritability, behavioral issues, slowed growth, and tooth discoloration.
Over time, repeated exposure to even small amounts of gluten can lead to intestinal damage. This may cause nutritional deficiencies, osteoporosis, infertility, neurological issues and other long-term health problems for celiacs.
So it’s very important for those with celiac disease to be meticulous about staying 100% gluten-free and avoiding cross-contaminated foods like olives and olive oil.
What amount of gluten is considered safe for most celiacs?
There is no consensus on a “safe” threshold of gluten exposure for celiacs. Some organizations provide guidelines, but responses are highly individual:
- The FDA defines “gluten-free” as less than 20 parts per million (ppm) of gluten.
- Codex Alimentarius recommends less than 20 ppm.
- The celiac associations of several countries follow a “no detectable gluten” standard.
- Up to 50 milligrams per day may be tolerated by some but not all celiacs.
- About 10 milligrams is likely the lowest tolerable threshold.
- The most sensitive celiacs cannot tolerate over 10 milligrams gluten per day.
So while standards vary slightly, for most celiacs it is ideal to avoid any detectable trace of gluten whenever possible. Even tiny amounts can trigger symptoms and intestinal damage.
Table summarizing gluten thresholds for celiacs:
| Organization | Recommended Gluten Threshold |
|---|---|
| FDA | Less than 20 ppm |
| Codex Alimentarius | Less than 20 ppm |
| Celiac Associations (some countries) | No detectable gluten |
| General Guidelines | Less than 10-50 mg per day |
| Most Sensitive Celiacs | Less than 10 mg per day |
What drinks can celiacs consume in addition to water?
In addition to plain water, some other drinks that are generally safe for those with celiac disease include:
- Coffee and tea (without gluten-containing flavors added)
- Wine and distilled alcohols like gin, rum, vodka, etc.
- Cider and juices made from produce like apples, oranges, grapes, etc.
- Sodas and sparkling waters (that are gluten-free)
- Plant-based milks like coconut, almond, rice, oat milk (certified gluten-free)
- Sports drinks that contain no gluten (check labels)
Drinks celiacs need to avoid include:
- Beer (unless certified gluten-removed)
- Grain-based coffee substitutes like Postum
- Malted drinks
- Any drinks with gluten ingredients added like barley, malt, etc.
- Flavored coffees with gluten-containing flavorings
- Instant coffee powders that contain gluten
Checking labels of all packaged drinks is important, as ingredients like maltodextrin and caramel color can sometimes contain gluten. When in doubt, contact the manufacturer to be sure a drink is safe.
What kind of alcohol can celiacs drink?
Alcohol choices for celiacs include:
- Wine: Most wines are gluten-free, including red, white, sparkling and dessert wines. Make sure no gluten ingredients added.
- Distilled spirits: Vodka, gin, rum, whiskey, brandy, etc. are generally safe. Avoid grain alcohols.
- Cider: Hard ciders are usually gluten-free, but double check labels.
- Gluten-removed beer: Specialized beers have gluten removed. Check they are tested below 20 ppm.
- Mead: Honey-based mead is gluten-free.
However, those with celiac disease should always double-check the label of any alcoholic beverage for gluten-containing ingredients, which can include:
- Barley malt
- Rye
- Wheat
- Maltodextrin
- Caramel color
- Modified food starch
Avoiding drinks with these ingredients ensures celiacs can prevent gluten exposure when drinking alcohol.
Can celiacs eat crunchy tacos from corn tortillas?
Crunchy corn tacos can make a great gluten-free option for those with celiac disease, but there are some precautions to keep in mind:
- Use certified gluten-free corn tortillas. Some may have wheat flour added.
- Check the oil used for frying. Should be dedicated gluten-free oil.
- Ensure fillings and toppings are gluten-free. Watch out for sauces.
- Look for a gluten-free certification logo for the restaurant if dining out.
- Consider corn taco shells for homemade tacos to reduce cross-contact risks.
Provided these precautions are followed and all ingredients are gluten-free, crunchy corn tacos from either corn tortillas or taco shells should be safe for celiacs to enjoy.
Gluten-Free Crunchy Taco Guidelines:
| Ingredient | Precautions |
|---|---|
| Corn tortillas | Ensure brand is certified gluten-free |
| Frying oil | Should be dedicated gluten-free oil |
| Fillings & toppings | Check all ingredients used are gluten-free |
| Sauces | Watch for soy sauce, malt vinegar, etc. |
| Restaurant | Look for gluten-free certification if dining out |
Conclusion
In summary, those with celiac disease need to closely monitor their diet and avoid any sources of gluten from wheat, rye and barley. While plain green olives themselves are naturally gluten-free, the risk of cross-contamination means celiacs should choose olives and olive oils that are certified gluten-free by a reputable third party whenever possible. Carefully reading labels and being vigilant about sourcing is key. By understanding risks and taking proper precautions, celiacs can safely enjoy olives and olive oil as part of a gluten-free lifestyle.
