For people with celiac disease or gluten sensitivity, going to Starbucks or any coffee shop can seem daunting. With baked goods, sandwiches, and other items containing gluten on the menu, figuring out what is safe to order can be tricky. The good news is that Starbucks does offer some gluten-free options, though navigating the menu does require some care. Here’s what celiacs need to know about going to Starbucks.
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 wheat, barley, and rye. When someone with celiac disease eats gluten, their immune system attacks the small intestine, damaging the villi which are small finger-like projections that absorb nutrients. This can lead to symptoms like diarrhea, bloating, abdominal pain, vomiting, constipation, fatigue, and weight loss. Over time, the damage to the small intestine can result in malnutrition, anemia, osteoporosis, and other complications. The only treatment for celiac disease is following a strict gluten-free diet, avoiding any foods or products containing gluten proteins.
What Foods Contain Gluten?
Many foods and products contain gluten or can be cross-contaminated with gluten. Some common sources of gluten include:
- Bread, baked goods, and crackers made with wheat flour
- Pasta, cereals, and baked goods made with barley or rye
- Many sauces, dressings, and gravies thickened with wheat flour
- Beer and some other alcoholic beverages
- Many processed lunch meats and hot dogs
- Foods dusted with flour for coating
- French fries or chips cooked in the same oil as breaded foods
- Soup made with wheat noodles or barley
Even trace amounts of gluten from cross-contamination can trigger symptoms in celiacs. That’s why it’s crucial to avoid any products explicitly containing gluten ingredients when following a gluten-free diet.
What Menu Items at Starbucks Are Gluten-Free?
While Starbucks menu certainly includes some items with gluten, they do provide various gluten-free options that are safe for celiacs. Some recommended gluten-free menu items at Starbucks include:
- Plain coffee or espresso drinks
- Hot or iced coffee or tea prepared without syrups containing gluten
- Dairy-free milk alternatives like almond, coconut, or soy milk
- Plain oatmeal or gluten-free oatmeal cups
- Yogurt parfaits made with gluten-free granola
- Fruit cups and salads
- Kind protein bars and nut bars (check labels)
- Gluten-free snack boxes
- Smoothies made with gluten-free ingredients
Starbucks allergen guide outlines ingredients that contain gluten and can be referenced when ordering. In general, plain coffee drinks, no-syrup teas, gluten-free snacks, and unflavored dairy alternatives are the safest choices.
How to Order Gluten-Free Drinks
When ordering coffee drinks, be sure to specify that you need your drink gluten-free. Some key things to keep in mind:
- Opt for plain coffee, americanos, caffe mistos, or shots of espresso
- Order tea unsweetened or without any syrups
- Use dairy-free milks like almond, coconut, or soy milk
- Avoid flavored syrups, as many contain barley or wheat
- Ask for whipped cream instead of flavored powder toppings
- Request that your drink is prepared in a clean container
Being clear with your barista that you need a gluten-free drink is key to avoiding cross-contamination. Some customers also bring their own gluten-free syrups or mix-ins to add to plain coffee drinks.
Is Oatmeal from Starbucks Gluten-Free?
Plain oatmeal from Starbucks is gluten-free, made only with gluten-free oats. However, Starbucks does sell some oatmeal cups and parfaits that contain additional ingredients with gluten, such as wheat bran or granola made with barley malt. So plain instant oatmeal is a good option, but flavored cups or parfaits may not be safe depending on the ingredients.
Can You Eat Breakfast Sandwiches?
Unfortunately Starbucks breakfast sandwiches are not gluten-free and not recommended for celiacs. The bread and wraps contain gluten, and cross-contamination from preparation in a shared facility is a high risk. So while tempting, breakfast sandwiches should be avoided on a strict gluten-free diet. Stick to oatmeal, yogurt parfaits or protein boxes for a gluten-free Starbucks breakfast option.
Is Cross-Contamination a Risk?
While Starbucks does have gluten-free choices available, the risk of cross-contamination is relatively high compared to a dedicated gluten-free establishment. Some reasons cross-contamination is a concern include:
- Shared display cases and preparation areas with gluten-containing pastries
- Blenders, pitchers, and utensils frequently used for both gluten and gluten-free drinks
- High turnover and new staff who may not follow best practices
- Risk of gluten-containing ingredients contaminating labeled gluten-free items
- Difficult to verify ingredients and preparation methods of menu items
For very sensitive celiacs, even small amounts of cross-contact could trigger symptoms. Those with milder sensitivity may tolerate occasional cross-contamination with little or no issues. But in general risks are higher in a busy, high-volume coffee shop environment.
Tips for Ordering Gluten-Free at Starbucks
While Starbucks isn’t an entirely gluten-free environment, being cautious when ordering can help minimize risks.
Some tips for ordering gluten-free include:
- Check the allergen menu and nutrition info online to scout safe choices before ordering
- Opt for plain drinks like black coffee or tea to reduce contamination risks
- Specify to the barista you need your drink prepared gluten-free
- Avoid flavored syrups, baked goods, breakfast sandwiches
- Look for visible gluten-free labels on prepackaged snacks
- Ask questions and nicely request extra precautions if needed
- Consider lower-risk times like early morning before much baked goods preparation
- Try mobile ordering if available to customize your drink
- Politely ask for new pots, pitchers, and blenders to be used if concerned
Eating at Starbucks or coffee shops poses some challenges for celiacs. But by being informed, careful, and proactive when ordering, celiacs can enjoy great gluten-free drinks and snacks.
Should You Tell Starbucks You Have Celiac Disease?
When ordering at Starbucks, should you inform staff that you have celiac disease? Here are some pros and cons to consider:
Pros of Disclosing Celiac Disease
- Increases awareness and prompts about gluten-free needs
- Staff may more carefully avoid cross-contact with equipment
- Shows importance of request beyond preference
- Managers may make effort to accommodate requests
- May improve training around food allergies
Cons of Disclosing Celiac Disease
- Employees may not fully understand gluten-free needs
- More awareness can increase anxiety around ordering
- May be dismissed as a fad if uninformed about celiac disease
- Can feel awkward or cause unwanted attention
- Staff may not follow procedures consistently
There are good reasons for both options. Disclosing can prompt awareness and care, but also isn’t a guarantee of gluten-free results. One approach is to tell staff at first order, but then politely follow up with specific requests about avoiding cross-contact for best results.
Are There Gluten-Free Menu Options at Starbucks?
Yes, Starbucks offers some gluten-free menu options that are safe when ordered carefully. Some gluten-free choices may include:
| Category | Gluten-Free Options |
|---|---|
| Drip coffee | Coffee, americano, caffe misto, espresso shots |
| Tea | Hot or iced coffee or tea with no flavored syrups |
| Dairy and milk substitutes | Non-dairy milks like almond, coconut, soy |
| Breakfast | Oatmeal, yogurt parfaits with gluten-free granola |
| Snacks | Gluten-free oatmeal cups, fruit cups, Kind bars, snack boxes |
| Smoothies | Smoothies made with gluten-free ingredients |
Checking ingredients is still important as menu offerings change. But in general, drinks, snacks, yogurt parfaits, and oatmeal can be gluten-free if ordered carefully.
What About Gluten-Free Baked Goods?
Currently Starbucks does not offer any gluten-free baked goods or bread options in their stores. While they may test gluten-free snacks occasionally, the regular menu does not have gluten-free muffins, cookies, brownies or other baked items. Cross-contamination would also be extremely likely even if labeled gluten-free. So those with celiac should avoid any bakery items.
Does Starbucks Have a Gluten-Free Menu?
Starbucks does not have a dedicated gluten-free menu. However, they do provide an allergen and nutrition guide that outlines which menu items contain gluten. While not exhaustive, this can help identify gluten-free drinks, snacks, and breakfast choices to order. The allergen guide is available online or in the Starbucks app for reference.
How Can You Ensure Your Drink is Gluten-Free?
Ordering a truly gluten-free drink at Starbucks requires care and some extra steps. Tips to get a gluten-free drink include:
- Choose simple drinks like coffee, americanos, or tea without flavored syrups
- Request non-dairy milk substitutes like almond or coconut milk
- Ask your barista to use fresh blenders, pitchers, and utensils
- Avoid ingredients like flavored syrups that may contain gluten
- Politely ask barista to clean steam wand if concerned about contamination
- Bring your own gluten-free toppings and mix-ins if needed
- Use mobile order when possible to customize more
- Kindly double check order with staff to confirm gluten-free
It also helps to go when Starbucks is less busy, as staff have more time to carefully prepare your drink. With some modifications and extra care, ordering a gluten-free drink is definitely possible.
Should You Trust the Starbucks Allergen Information?
Starbucks does provide allergen and nutritional information that can help guide gluten-free choices. However, some caution is still warranted in relying on this information alone:
- Limited testing means trace gluten may be missed
- Recipes and ingredients can frequently change
- Errors do happen in labeling and databases
- Cross-contact risks may not be reflected
- Store-level mistakes can still occur
- Baristas may not consult allergen guide
Starbucks allergen info is a useful starting point. But directly communicating your needs, inspecting your order, and using discretion around risk is still important. Those with celiac disease know controlling gluten exposure requires some extra care and caution.
Should You Complaint to Starbucks Head Office About Gluten-Free Options?
Some celiacs do choose to reach out to the Starbucks customer service line or corporate headquarters about gluten-free concerns. Reasons you may want to contact them include:
- Reporting a gluten exposure or cross-contamination issue
- Informing them an allergen listing seems inaccurate
- Providing feedback about potential menu additions
- Asking them to consider more training around allergies
- Recommending ways to improve allergen communication
Complaining constructively can provide helpful user feedback to companies. However, respect and understanding go a long way compared to anger or demands. Focusing on solutions and not just problems tends to get better results. You can call 1-800-STARBUC or submit feedback online via Starbucks Customer Service.
Conclusion
Despite some challenges, Starbucks can offer celiacs fairly gluten-free options including plain coffee, tea, oatmeal, snacks, and smoothies. Checking online allergen info, asking questions to baristas, and placing custom orders helps minimize gluten risk when visiting Starbucks. While vigilance around cross-contamination is still required, you can enjoy tasty drinks and foods at Starbucks with care and flexibility.
