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. When someone with celiac disease eats gluten, their immune system attacks and damages the small intestine, leading to an inability to absorb certain nutrients. This can cause symptoms like diarrhea, abdominal pain, bloating, weight loss, fatigue and more.
The only treatment for celiac disease is following a strict lifelong gluten-free diet, which means avoiding all foods and products containing gluten. This includes many breads, pastas, baked goods, cereals, beers and more. It also means reading ingredient labels carefully and looking for hidden sources of gluten.
What is high fructose corn syrup?
High fructose corn syrup (HFCS) is a sweetener made from corn starch. It consists of fructose and glucose monosaccharides. HFCS is commonly used as a sweetener in processed foods and beverages like soft drinks, yogurt, bread, salad dressings, ketchup and more.
There are a few different types of HFCS that contain varying amounts of fructose. The most common are:
- HFCS 42 – contains 42% fructose
- HFCS 55 – contains 55% fructose
- HFCS 90 – contains 90% fructose
HFCS 55 is most commonly used in processed foods. HFCS 42 is often used in beverages.
Is high fructose corn syrup gluten-free?
Yes, high fructose corn syrup is considered gluten-free. HFCS is made from cornstarch, which does not contain gluten. Gluten is only found in grains like wheat, rye, barley and triticale.
The main ingredients in HFCS are:
- Cornstarch (from corn)
- Enzymes (to break down cornstarch into glucose)
- Isomerase (converts glucose into fructose)
None of these ingredients contain any gluten. Therefore, HFCS does not contain gluten and is not a concern for those with celiac disease or gluten sensitivity.
HFCS is generally considered safe for those following a gluten-free diet, as long as the HFCS itself has not been contaminated with gluten through processing. Reputable brands that produce HFCS should be using good manufacturing processes to prevent cross-contamination.
Certified gluten-free high fructose corn syrup
Some manufacturers of HFCS take extra steps to ensure their products are certified gluten-free. This provides extra assurance for those who need to strictly avoid any trace amounts of gluten.
To receive gluten-free certification, HFCS facilities must follow additional protocols such as:
- Testing raw ingredients for gluten
- Using dedicated equipment and production lines for gluten-free products
- Implementing strict sanitation procedures
- Testing finished HFCS products to verify non-detectable levels of gluten
- Packaging finished HFCS in dedicated gluten-free areas
Products made with certified gluten-free HFCS will carry a gluten-free label from organizations like the Gluten-Free Certification Program (GCFP) or the Celiac Sprue Association (CSA). This provides validation that the HFCS contains less than 10ppm of gluten.
Risk of gluten cross-contamination
Although HFCS does not inherently contain gluten, there is a small risk of cross-contamination occurring during manufacturing and processing:
- Shared equipment – HFCS produced on shared equipment with gluten-containing products
- Shared facilities – Risk of airborne gluten exposure in facilities that also process gluten
- Shared ingredients – Other ingredients sourced from gluten-containing grains
Reputable HFCS manufacturers follow good manufacturing practices and perform sanitation procedures to reduce the likelihood of cross-contamination. But there is no way to fully eliminate the risk.
Those with celiac disease or gluten sensitivity should look for HFCS with gluten-free certification to increase their level of comfort with using products containing it.
What foods contain high fructose corn syrup?
HFCS is found in many common processed foods and beverages, including:
- Sodas, fruit drinks, sports drinks, sweetened teas
- Yogurt, ice cream, pudding
- Condiments like ketchup, salad dressings, barbecue sauce
- Packaged desserts like cookies, frozen treats, muffins
- Breakfast cereals, granola bars
- Breads, bagels, tortillas
- Crackers, pretzels
- Canned fruits packed in syrup
- Flavored applesauces, jams
- Candies
- Sauces and dressings
It’s important for those with celiac disease to read labels carefully and look for HFCS, as well as other potential gluten sources. Avoiding all processed and packaged foods reduces gluten exposure from ingredients like HFCS.
What about fructose sensitivity?
While HFCS is gluten-free, some people may need to avoid it due to fructose intolerance or sensitivity.
Fructose is a simple sugar found in fruits, vegetables and honey. It is also concentrated in sweeteners like HFCS.
Some individuals do not properly absorb excess fructose. It can cause digestive issues like gas, bloating, cramping and diarrhea. This is sometimes called fructose malabsorption.
People with fructose intolerance need to monitor overall fructose intake from foods, beverages and sweeteners like HFCS. Limiting high-fructose foods often helps manage symptoms.
Bottom line
High fructose corn syrup is considered gluten-free, since it is made from cornstarch and not grains containing gluten. However, there is a slight chance of gluten cross-contamination during processing.
Celiacs and those with gluten sensitivity should choose HFCS that is certified gluten-free when possible. This provides validation that the HFCS contains undetectable levels of gluten.
It’s also important to scrutinize ingredient labels of packaged foods containing HFCS for potential gluten from other ingredients. And minimize processed foods to limit overall gluten exposure from HFCS and additives.
While HFCS is gluten-free, some individuals may need to avoid it due to fructose intolerance. Anyone with concerns about HFCS for celiac, gluten sensitivity or other reasons can choose to avoid it.
Frequently Asked Questions
Is high fructose corn syrup bad for celiacs?
HFCS itself does not contain gluten and is not inherently bad for those with celiac disease. However, there is a small risk of cross-contamination with gluten. Celiacs may feel more comfortable choosing HFCS labeled gluten-free when possible.
Why is high fructose corn syrup in so many foods?
HFCS is in many processed foods because it is an inexpensive sweetener. It is made from abundant corn crops grown across the U.S. HFCS provides a sweet flavor, helps foods stay moist, and acts as a preservative.
Is corn bad for celiac disease?
Corn does not contain gluten, so plain corn and its byproducts like cornstarch are safe for celiacs. However, there is a small chance of cross-contamination when corn is processed into ingredients like HFCS. Choosing certified gluten-free corn products minimizes this risk.
Can celiacs drink soda with HFCS?
Most sodas are made with HFCS, which is gluten-free. However, those with celiac disease or gluten sensitivity should choose sodas sweetened with certified gluten-free HFCS to be extra cautious.
Is fructose better than HFCS for celiacs?
Plain fructose may be derived from fruits/vegetables, which are naturally gluten-free. HFCS runs a slight risk of gluten cross-contamination. But for most celiacs, HFCS from a reputable brand with gluten-free certification is considered safe.
What sweeteners can celiacs have?
Some gluten-free sweetener options for celiacs include:
- Fruit concentrates like applesauce
- Molasses
- Maple syrup
- Honey
- Coconut sugar
- Monk fruit or stevia extracts
- Table sugar
Always check labels to verify gluten-free status.
Is dextrose gluten free?
Yes, dextrose is considered gluten-free. Pure dextrose is 100% glucose made from corn. As with HFCS, reputable brands ensure dextrose is not cross-contaminated with gluten during manufacturing.
Can celiacs have maltodextrin?
Maltodextrin is usually made from corn, rice or potato starch, so it is naturally gluten-free. But those with celiac disease should use caution and only choose maltodextrin labeled gluten-free, as cross-contamination is possible during processing.
Is agave nectar gluten free?
Yes, pure agave nectar is gluten-free. Agave nectar comes from the agave plant and contains fructose and glucose. As long as the processing facility handles only gluten-free ingredients, agave nectar is considered safe for celiacs.
Can I use regular oyster sauce?
Those with celiac disease or gluten sensitivity should avoid regular oyster sauce and opt for a gluten-free variety instead. Many oyster sauces contain wheat and are not safe for gluten-free diets.
What about soy sauce and liquid aminos?
Traditional soy sauces are often brewed with wheat and are not gluten-free. Tamari soy sauce may be safe if labeled gluten-free. Liquid aminos are derived from soybeans without wheat and are also gluten-free options.
Can I eat corn tortillas or corn chips?
Plain corn tortillas and corn chips made from just corn, oil and salt are naturally gluten-free. But those with celiac disease should look for brands that are certified gluten-free, to avoid the risk of cross-contamination.
What about corn pasta?
Pasta made from just corn flour and water is safe for celiacs. But as with any product, choosing corn pasta certified gluten-free provides assurance that it was not cross-contaminated.
Can celiacs have candy and chocolates containing HFCS?
Celiacs need to carefully read ingredient labels on all candies and chocolates. Some contain gluten sources like wheat, barley malt, cookies/wafers. If HFCS is the only questionable ingredient, certified gluten-free HFCS is likely safe.
What reading material or cookbooks do you recommend?
Some recommended gluten-free reading and cookbooks include:
- The Gluten-Free Bible by Jax Peters Lowell
- Gluten-Free on a Shoestring by Nicole Hunn
- The How Can It Be Gluten-Free Cookbook by America’s Test Kitchen
- Gluten-Free Girl and the Chef by Daniel Ahern and Shauna James Ahern
There are many great books with gluten-free recipes, meal plans, lifestyle tips and more to help manage celiac disease.
The Takeaway
High fructose corn syrup is derived from corn and does not inherently contain gluten. It is generally considered safe for those with celiac disease or gluten sensitivity, though there is a slight risk of cross-contamination during manufacturing.
To maximize safety, the best option is to choose products made with high fructose corn syrup that has been certified gluten-free by a reputable organization. This ensures the HFCS contains undetectable levels of gluten.
Carefully checking labels of processed foods containing HFCS and reading all ingredients is key for celiacs and gluten-sensitive individuals. Choosing naturally gluten-free whole foods as often as possible further reduces risk.
While HFCS is gluten-free, some people do need to avoid it due to fructose intolerance. Work with a dietitian or doctor for guidance on managing celiac disease and nutrition considerations like high fructose corn syrup.
