Gluten-free diets have become increasingly popular in recent years, with more and more people opting to avoid gluten for medical reasons or simply as a lifestyle choice. For those who follow a strict gluten-free diet, dining out can present challenges, as many menu items at standard restaurants contain gluten. Fast food chains like McDonald’s offer large menus, but not always with many clearly gluten-free choices. So does McDonald’s offer any gluten-free options for customers with celiac disease or who are avoiding gluten? Here is an in-depth look at what’s available at McDonald’s for those seeking gluten-free menu choices.
What is Gluten?
Before diving into what’s gluten-free at McDonald’s, let’s first cover what exactly gluten is. Gluten is a protein found in grains like wheat, barley, and rye. Some individuals need to avoid gluten completely due to an autoimmune disorder known as celiac disease. When someone with celiac disease consumes gluten, it triggers damage to the small intestine, causing gastrointestinal symptoms like diarrhea, bloating, and abdominal pain. Gluten intolerance or sensitivity is another condition involving adverse reactions to gluten. Though not as severe as celiac disease, gluten sensitivity can still cause uncomfortable digestive symptoms when gluten is eaten. Aside from those with celiac disease or gluten sensitivity, many others simply choose to follow a gluten-free diet in an effort to avoid inflammation or feel better overall.
Why Do People Go Gluten-Free?
There are a few key reasons someone may adopt a gluten-free lifestyle:
Celiac Disease
Celiac disease is an inherited autoimmune disorder that causes the body to attack its own tissues when gluten is consumed. This attack damages the villi lining the small intestine, leading to an inability to properly absorb nutrients from food. approximately 1% of people have celiac disease, though many may be undiagnosed. The only treatment for celiac disease is strict adherence to a 100% gluten-free diet.
Gluten Sensitivity
Non-celiac gluten sensitivity involves experiencing unpleasant symptoms when consuming gluten, without the intestinal damage seen in celiac disease. Bloating, diarrhea, abdominal discomfort, headache, fatigue, and “foggy mind” are some signs of gluten sensitivity. Going gluten-free helps alleviate these issues for those with gluten sensitivity.
Inflammation Concerns
Some adopt a gluten-free diet due to concerns over inflammation. There is some research showing gluten may trigger inflammation for those without celiac disease or gluten sensitivity. Choosing gluten-free foods may help reduce inflammation for certain individuals.
Weight Loss Efforts
Since going gluten-free typically involves eliminating many processed foods, it can aid some people in losing or managing weight. Gluten-free diets encourage eating more fruits, vegetables, lean proteins, and other whole foods.
Athletic Performance Goals
Certain athletes go gluten-free in hopes of optimizing performance and recovery. This is a controversial practice with mixed research findings, but some athletes report feeling their best athletically when avoiding gluten.
What Foods Contain Gluten?
Gluten is naturally found in certain grains:
- Wheat
- Barley
- Rye
Any foods containing these grains contain gluten, including:
- Bread
- Pasta
- Cereal
- Beer
Oats are naturally gluten-free but are often contaminated with gluten because they are harvested and processed alongside gluten-containing grains.
Beyond obvious bread and pasta products, gluten can hide in many foods including:
- Soy sauce
- Salad dressing
- Soups
- Seasonings
Reading labels carefully and looking for “gluten-free” labels can help identify foods free of gluten.
What Makes a Food Gluten-Free?
For a food to be labeled as gluten-free in the United States, it must contain less than 20 parts per million (ppm) of gluten. Foods considered gluten-free include:
- Fruits and vegetables
- Fresh meats, fish and poultry
- Rice
- Gluten-free grains like quinoa, buckwheat, corn, and millet
- Beans, seeds, and nuts
- Eggs and dairy products
- Gluten-free flours like rice, coconut, almond
Any product labeled “gluten-free” must meet strict standards limiting gluten content. Gluten-free foods are safe for those avoiding gluten.
What Gluten-Free Options Does McDonald’s Offer?
Many McDonald’s menu items are naturally gluten-free without any modifications. Here is an overview of the gluten-free choices available:
Gluten-Free McDonald’s Items
- Plain hamburger patties
- Apple slices
- Fruit & Maple Oatmeal
- Yogurt parfaits
- Salads with gluten-free dressing
- Hash browns
- French fries
- McCafé shakes
- McCafé Frappes
- Bottled water
- Minute Maid juice drinks
- Coffee
- Milk
The above menu items are naturally gluten-free. Those with celiac disease or avoiding gluten for other reasons can feel safe ordering these options.
Potential Sources of Gluten
While many basic McDonald’s menu items are gluten-free, there are some areas for caution:
- Buns: Hamburger buns, chicken sandwich buns, and breakfast biscuits contain gluten.
- Sauces: Certain dipping sauces may have gluten or risk cross-contamination.
- Breading: Chicken nuggets, Filet-O-Fish, and crispy chicken contain gluten-based breading.
- Hash browns: May be cross-contaminated from sharing fryers.
When ordering, customize burgers or grilled chicken sandwiches without the bun to make them gluten-free. Also request sauces and condiments to be left off.
What About Cross-Contamination?
Even though many basic McDonald’s menu items look gluten-free, cross-contamination is a concern for those with celiac disease and serious gluten intolerances. French fries may share fryers with breaded menu items. Grilled chicken could touch buns while cooking. It is impossible for any restaurant to guarantee 100% no cross-contamination. Those with celiac disease should exercise caution when choosing gluten-free items from McDonald’s.
How to Order Gluten-Free at McDonald’s
Here are some best practices for ordering gluten-free when dining at McDonald’s:
- Avoid buns, biscuits, and breaded items
- Order grilled chicken or plain hamburgers with no bun
- Say no to condiments and sauces
- Stick to basic drinks like water, juice, coffee, and milk
- Check labels carefully for oatmeal, yogurt parfaits, salads
- Be aware of cross-contamination risks
- Politely ask staff to change gloves and prep area
With some modifications, those seeking gluten-free fast food can enjoy menu items at McDonald’s. Being clear with your order and double-checking labels helps ensure the meal is gluten-free.
McDonald’s Gluten-Free Efforts
In recent years, McDonald’s has increased gluten-free offerings and training to better accommodate guests with gluten-related dietary needs, including:
- Adding more fruit, yogurt, and salad options
- Using gluten-free substitutions in breakfast foods
- Providing gluten-free salad dressings
- Labeling gluten-free desserts like shakes, sundaes and cones
- Training staff on gluten-free prep procedures
- Ensuring gluten-free customers have access to key info and resources
McDonald’s recognizes the importance of providing menu choices for a wide range of dietary preferences and needs. They offer various gluten-free friendly options and continue enhancing efforts.
What About Other Fast Food Chains?
Beyond McDonald’s, other fast food chains also cater to gluten-free diets including:
Wendy’s
- Plain baked potatoes
- Chili
- Frosty desserts
- Fresh salads
Chick-fil-A
- Grilled chicken nuggets
- Fruit cups
- Salads with gluten-free dressings
- Waffle fries
Subway
- Salads
- Veggie subs on gluten-free wraps
- Meat subs without bread
- Yogurt parfaits
Many fast dining establishments now include gluten-free options to accommodate various dietary needs. With awareness and planning, finding gluten-free fast food is getting easier.
Gluten-Free Dining Out Tips
Eating gluten-free when dining out presents challenges but is very possible by following some key tips:
- Research the menu in advance online if possible
- Explain dietary needs clearly to wait staff
- Ask about prep procedures and cross-contamination risk
- Modify orders by removing buns, croutons, etc.
- Ask for certain sauces and dressings to be left off
- Check labels on packaged foods
- Bring your own gluten-free backups just in case
With some planning and good communication, those avoiding gluten can safely enjoy meals out at many restaurants. Cuisines naturally low in gluten, like Mexican fare, can be easier choices when venturing out to eat.
Support Groups and Apps
Those embarking on a gluten-free diet have many helpful resources available:
- Gluten Intolerance Group (GIG) – Nonprofit with local chapters, online forums, materials
- Celiac Disease Foundation – Patient advocacy group providing education, awareness, research funding
- Gluten-Free Watchdog – Product testing and consumer reports on packaged foods
- Find Me Gluten Free – App for locating gluten-free eateries
- Gluten Free Restaurant Cards – Printable cards to communicate dietary needs
Connecting with others navigating gluten-free lifestyles can provide invaluable support and practical advice. Apps and tools also help consumers identify the best gluten-free products and dining choices.
Gluten-Free Recipe Inspiration
Avoiding gluten doesn’t mean giving up flavor and variety. There are endless options for creative and satisfying gluten-free meals and baked goods. Here are some recipe ideas to try:
Breakfast
- Scrambled eggs with veggies
- Smoothie bowls
- Avocado toast on gluten-free bread
- Yogurt parfaits
- Gluten-free oatmeal
Lunch & Dinner
- Tacos on gluten-free tortillas
- Stir fry with cauliflower rice
- Veggie & bean chili
- Taco salad
- Grilled chicken & roasted veggies
Snacks
- Trail mix
- Popcorn
- Fresh fruits and veggies
- Nut butter on rice cakes
- Apples with almond butter
Desserts
- Chocolate chip cookies with gluten-free flour
- Pudding
- Sorbet
- Fruit crisps with gluten-free oats
- Pumpkin bread made gluten-free
With so many naturally gluten-free whole foods available, it’s easy to create delicious gluten-free meals. Baking with alternative flours allows for sweet treats too.
The Future of Gluten-Free
The gluten-free movement continues gaining steam as more people discover potential benefits. Brands are listening to consumer demand, improving gluten-free offerings in grocery stores and restaurants. Gluten-free meal delivery services and subscription boxes help bring effortless gluten-free eats straight to your door. Technology advancements can help assess whether non-celiac individuals actually feel better going gluten-free based on biomarkers. As science and consumer choices evolve, access and options should keep improving for the gluten-free community.
Conclusion
Those seeking gluten-free fast food do have options at popular chains like McDonald’s. While the choices may be somewhat limited, build-your-own style meals can easily be tailored to gluten-free needs. Salads, plain grilled meats, yogurt parfaits, and produce make safe bets at McDonald’s. For those with celiac disease, some cross-contamination risk remains when dining out anywhere. But with proper precautions and communication, those avoiding gluten can successfully navigate fast food menus. The gluten-free diet trend provides increased eating out choices across all restaurant segments. And thanks to amazing gluten-free swaps and recipes, there are still endless ways to enjoy delicious gluten-free foods at home as well.