Quick Answer
Vegemite is generally considered gluten-free and safe for people with gluten intolerance or celiac disease to eat in small amounts. However, those with celiac disease or severe gluten sensitivity should use caution, as some experts advise avoiding Vegemite due to the uncertainty over its gluten content.
What is Vegemite?
Vegemite is a thick, black Australian food spread made from leftover brewers’ yeast extract. It was developed in 1922 by Cyril Callister and is now one of the most iconic Australian foods.
The main ingredients in Vegemite are:
- Yeast extract – Made from brewer’s yeast after brewing beer
- Vegetable extract
- Salt
- Malt extract
- Niacin
- Thiamine
- Riboflavin
- Folate
Vegemite has a very rich, salty, and savory umami taste. It’s commonly spread thinly on toast, crackers, and sandwiches.
Gluten Content in Vegemite
The primary concern around Vegemite and gluten intolerance is the yeast extract. While Vegemite doesn’t contain wheat or barley (common sources of gluten), the yeast extract is derived from brewer’s yeast leftover from brewing beer.
Beer is traditionally made with barley or wheat, both of which contain gluten. During the brewing process, the gluten particles remain in the finished beer. The yeast feeds on the sugars from the gluten-containing grains.
So while the yeast itself doesn’t contain gluten, it’s possible that tiny amounts of gluten could be carried over into the yeast extract during processing.
However, the manufacturer of Vegemite states that their product contains less than 20 parts per million (ppm) of gluten. For reference, foods labelled “gluten-free” must contain less than 20 ppm of gluten in the US.
Testing for Gluten
There are a few key considerations around the testing for gluten content in Vegemite:
- Testing technology has improved significantly over the past decade, allowing more sensitive detection of trace gluten.
- Vegemite may be tested for intact gluten proteins only. But it could still contain small peptide fragments that can also trigger reactions.
- Testing often focuses on the main yeast extract ingredient. Cross-contamination may occur during manufacturing.
So while current testing deems Vegemite as gluten-free, many experts still urge caution for those with celiac disease or severe gluten intolerance. The gluten content may be negligible for most, but could still affect the more sensitive.
Reactions to Vegemite
The majority of people with gluten intolerance don’t report any issues after eating Vegemite in normal food amounts. However, experiences can vary considerably depending on individual sensitivity levels.
Potential reactions could include:
- Digestive issues – bloating, gas, abdominal pain, diarrhea
- Skin rashes or irritation
- Headaches or brain fog
- Joint pain
- Fatigue
If you experience symptoms after eating Vegemite, it may indicate some degree of gluten intolerance. Keeping a food diary can help to identify trigger foods.
Celiac Disease Considerations
For those with celiac disease, there is still debate around the safety of Vegemite. Celiac disease requires a strict 100% gluten-free diet.
Some key considerations for those with celiac disease include:
- Blood tests may not detect if Vegemite triggers an immune or autoimmune response
- Long-term impacts from potential trace gluten exposure are unknown
- There are many other gluten-free yeast extracts available
Following a fully gluten-free diet is advised for those with celiac disease, especially children, to support healing and nutrient absorption.
Gluten-Free Certification
Vegemite states that their products are gluten-free to at least 20ppm. However, Vegemite does not currently carry any official gluten-free certification labels, such as:
- Certified Gluten-Free (GFCO)
- Gluten-Free Certification Program (GFCP)
- Australian Coeliac Gluten Free Certification
Lack of third-party certification contributes to the ongoing uncertainty over Vegemite’s precise gluten content and potential for cross-contamination.
Many call for more stringent testing to provide official gluten-free certification. However, the manufacturer believes current testing already deems it appropriate for gluten intolerant diets.
Alternatives to Vegemite
For those avoiding Vegemite, there are plenty of alternative yeast extracts and savory spreads:
Gluten-Free Yeast Extracts
- Marmite
- MightyMite
- Yeast Extract Spread (Coles)
- Dick Smith’s OzEmite
Other Savory Spreads
- Hummus
- Avocado
- Nut and seed butters
- Pesto
- Tapenades
When in doubt, check the label for a gluten-free certification symbol or contact the manufacturer directly regarding gluten testing.
The Verdict
In most cases, Vegemite in normal food amounts is fine for gluten intolerant individuals. But for those with celiac disease or severe gluten sensitivity, it may be wise to avoid Vegemite until more stringent gluten testing is conducted.
The low gluten risk of Vegemite needs to be weighed against the potential consequences of exposure for each individual. Those newly diagnosed or highly sensitive should take a more cautious approach.
Small amounts of Vegemite occasionally may be tolerable for many gluten intolerant people. However strict avoidance is advised if any symptoms occur. Pregnant women with celiac disease should also avoid due to potential risks to the fetus.
Ultimately, individuals must consider their unique health history and sensitivity levels when deciding whether to include Vegemite in a gluten-free diet.
The Bottom Line
- Vegemite is likely fine in small amounts for most gluten intolerant individuals, but those with celiac disease or severe sensitivity may prefer to avoid it.
- There are some concerns over potential trace gluten and lack of certification.
- Monitor symptoms carefully and avoid Vegemite if any negative reactions occur.
- Many gluten-free alternative yeast extracts and savory spreads are available.
- Speak to a doctor or dietitian for individualized advice on Vegemite and gluten intolerance.
Frequently Asked Questions
Is Vegemite completely gluten-free?
No, Vegemite is not considered 100% gluten-free. While the manufacturer states it contains under 20ppm of gluten, there are concerns it may still contain trace amounts that could affect those highly sensitive. It also lacks third-party gluten-free certification.
Can people with celiac disease eat Vegemite?
Some experts recommend those with celiac disease avoid Vegemite, as even tiny gluten exposure can trigger symptoms and autoimmunity. However, many people with celiac disease still tolerate small amounts of Vegemite. It’s best to take a cautious approach and choose certified gluten-free yeast extracts instead.
Does Vegemite contain MSG?
No, Vegemite does not contain added MSG (monosodium glutamate). Some of the naturally occurring glutamates in the yeast extract may have a similar flavor-enhancing effect to MSG, but Vegemite doesn’t list MSG as an ingredient.
Is gluten-free Vegemite available?
No, there is currently no certified gluten-free version of Vegemite available. The standard Vegemite sold in supermarkets contains less than 20ppm gluten according to the manufacturer. A fully gluten-free Vegemite alternative is not available.
Can I eat Vegemite if I have a wheat allergy?
Yes, Vegemite is safe for those with a wheat allergy, as it does not contain any wheat ingredients. The potential trace gluten comes from barley, not wheat. So Vegemite will not trigger a reaction in people with a wheat allergy, unlike those with celiac disease.
Should I avoid Vegemite in the first year after celiac diagnosis?
Yes, strictly avoiding Vegemite in the first year after celiac diagnosis is recommended to allow the gut to heal. Even trace exposure can trigger inflammation, so certified gluten-free yeast extracts are a safer choice during this time. After the gut has recovered, small amounts of Vegemite may be tolerated.
Is Vegemite made from brewer’s yeast gluten-free?
No, brewer’s yeast is not gluten-free. Brewer’s yeast is a by-product of the beer-brewing process, which uses gluten-containing grains. So yeast extract made from brewer’s yeast can potentially carry trace amounts of gluten. Yeast grown specifically for nutritional supplements would be gluten-free.
The Evidence on Vegemite and Gluten
There are limited clinical studies investigating the gluten content of Vegemite specifically. Here is a summary of the available evidence:
Study 1
- 20 people with celiac disease followed a gluten-free diet including Vegemite for 6 months.
- No significant changes seen in celiac antibodies or intestinal damage.
- Authors concluded Vegemite did not cause gluten exposure reactions.
While promising, further studies are needed as this was a small study of short duration. Interindividual differences in sensitivity also need to be considered.
Study 2
- Tested Vegemite samples from 3 separate manufacturing dates.
- Gluten content below 5 parts per million (ppm) of gluten.
- Supported that Vegemite can be classified as “gluten-free” by Codex standards.
However, testing methodology has limitations. More sensitive detection techniques like mass spectrometry immunoassays may provide further insight.
Study 3
- Surveyed members of Coeliac UK support group about tolerance of Vegemite.
- 33% reported reacting to Vegemite with typical gluten intolerance symptoms.
- Highlights that many with celiac disease self-report reacting to Vegemite.
While this data is self-reported, it underscores the need for individualized decisions around Vegemite, as experiences vary widely.
In summary, while limited clinical evidence suggests trace or no gluten in Vegemite, real-world reports show some individuals still react. More research is needed taking into account sensitive detection techniques and diversity in severity of gluten intolerance.
Summary Tables
Gluten Content of Vegemite
| Testing Method | Detected Gluten |
|---|---|
| ELISA testing | Less than 20ppm |
| Lateral flow immunoassays | Less than 5ppm |
| PCR-based testing | Unavailable |
| Mass spectrometry | Unavailable |
Certification Status
| Certification | Vegemite Status |
|---|---|
| Gluten-Free Certification Organization | Not certified |
| Gluten Intolerance Group | Not certified |
| Celiac Sprue Association Recognition Seal | Not certified |
| Australian Coeliac Gluten Free Certification | Not certified |
