Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause serious health issues like intestinal damage, malnutrition, and other complications. Because of this, following a strict gluten-free diet is extremely important for managing these conditions. But what about common seasonings like salt and pepper? Do these ubiquitous tabletop staples contain that problematic protein? Let’s find out.
What is Gluten?
Gluten consists of two proteins, gliadin and glutenin, that are found in grains like wheat, barley, and rye. When flour from these grains is mixed with water, the gluten proteins form elastic strands that give bread dough its chewy texture.
For most people, gluten doesn’t pose any problems. But for those with celiac disease or non-celiac gluten sensitivity, it triggers an abnormal immune response that damages the small intestine. Even tiny amounts of gluten can cause issues, so these individuals need to strictly avoid all foods and products containing it.
Some of the symptoms caused by gluten exposure include:
- Diarrhea, constipation, vomiting
- Abdominal pain and bloating
- Fatigue
- Joint pain
- Headaches
- Skin rashes
Over time, the chronic intestinal inflammation and impaired nutrient absorption caused by gluten can result in weight loss, nutritional deficiencies, osteoporosis, and other effects.
That’s why it’s so important for people with celiac disease and gluten sensitivity to be diligent about checking labels and asking questions to ensure the foods they eat are 100% gluten-free. Even trace amounts can trigger a reaction.
What Foods Contain Gluten?
Many common grains and starches contain gluten. These include:
- Wheat (including spelt, farro, khorasan wheat, einkorn)
- Barley
- Rye
- Triticale (a cross between wheat and rye)
In addition, any foods made with these gluten-containing grains are unsafe for gluten-free diets. Examples include:
- Bread, pasta, crackers, baked goods
- Cereals, granola
- Beer
- Foods dusted with flour, breaded or batter-fried foods
- Soups, sauces, gravies thickened with flour
- Imitation meats made with seitan (vital wheat gluten)
Even some unexpected products like soy sauce, salad dressings, seasoned rice mixes, and lunch meats contain gluten as additives. Checking labels is crucial since gluten can lurk in these types of processed foods.
What Foods are Gluten-Free?
Many healthy and delicious foods are naturally gluten-free, including:
- Fruits, vegetables, nuts, seeds
- Beans, legumes
- Eggs, meat, poultry, fish
- Milk, yogurt, cheese
- Rice, corn, millet, buckwheat
- Potatoes
- Gluten-free oats
There are also specialty gluten-free versions of popular foods like bread, pasta, crackers, cookies, etc. These are made with gluten-free grains like rice flour, tapioca starch, cornmeal, and potato starch instead of wheat.
When shopping, look for gluten-free labels from trusted certification programs like the Gluten-Free Certification Organization (GFCO). This independent certification confirms products have been tested to contain less than 10 parts per million of gluten.
Do Salt and Pepper Contain Gluten?
Plain salt and pepper do not naturally contain gluten. Table salt is produced by evaporating salt water. It may contain additives like iodine or anti-caking agents, but these are gluten-free.
Pepper is made by grinding peppercorns, which are the dried berries of the pepper plant. Black, white, and pink peppers all come from different varieties of the Piper nigrum plant. They contain no gluten.
So salt and pepper can be safely consumed on a gluten-free diet. However, it’s important to check the label and ingredients carefully since salt and pepper blends could potentially include other ingredients that contain gluten.
What About Seasoned Salt?
Many seasoned salt blends do contain gluten. These mixes add flavorings like garlic powder, onion powder, paprika, turmeric, and other spices to plain salt. The problem is that wheat flour is commonly used as an anti-caking agent in the seasoning blends.
Some examples of seasoned salts that contain gluten include:
- Lawry’s Seasoned Salt
- McCormick Seasoned Salt
- Spice Island Seasoned Salt
- Tony Chachere’s Creole Seasoning
Before using any seasoned salt, examine the ingredients list to check for wheat, barley, rye, malt, starch, flour or ambiguous ingredients like “natural flavors.” Call or email the manufacturer if you are unsure.
Some gluten-free alternatives include:
- Morton Nature’s Seasons Gluten-Free Seasoned Salt
- Jane’s Krazy Mixed Up Salt
- Savory Choice Garlic Sea Salt
What About Pepper Blends?
Pepper blends involve mixing ground black, white, or pink peppercorns with other seasonings like salt, garlic, coriander, mustard seeds, citrus flavors, etc. These blends go by names like lemon pepper, cajun seasoning, steak seasoning, etc.
Like with seasoned salts, many pepper blends use wheat flour or maltodextrin as an additive. You need to carefully check the ingredients list and contact the manufacturer to determine if a blend is gluten-free.
Some pepper blends that contain gluten:
- Lawry’s Lemon Pepper
- McCormick Montreal Steak Seasoning
- Badia Complete Seasoning
- Spice Islands Garlic Peppercorn Blend
And some gluten-free pepper blends include:
- Simply Organic Lemon Pepper Seasoning
- Frontier Co-op Rainbow Peppercorn Blend
- Savory Choice Chipotle Peppercorn Blend
- Stonemill Essential Salt Free Garlic Pepper
Again, double check by reading the label and contacting the company to verify. Don’t assume a product is gluten-free based on marketing like “natural flavors.” Always check the ingredients.
Cross-Contamination Risks
Even salt and pepper that don’t contain gluten ingredients can pose a risk of cross-contamination in certain scenarios:
- Shared production lines: If a factory produces gluten-containing and gluten-free products on shared equipment, traces of gluten could get into the gluten-free product.
- Shared storage: Salt and pepper stored next to gluten-containing ingredients may pick up airborne particles.
- Shared serving containers: Salt and pepper shakers on tables at restaurants could be used by those eating gluten and introducing crumbs or contact contamination.
How much of a risk this poses depends on an individual’s sensitivity level. Some may be able to tolerate minor cross-contact while others react to even tiny traces.
Ways to reduce the risk include:
- Contacting manufacturers about dedicated production lines and testing
- Only purchasing salt and pepper in sealed containers
- Bringing your own personal shakers when dining out
- Asking restaurants about shared containers and risk of cross-contact
Assessing the potential for cross-contamination takes some work but is key for gluten-sensitive individuals looking to maximize safety.
Should You Have Salt and Pepper on a Gluten-Free Diet?
Salt and pepper can absolutely have a place in a gluten-free diet when sourced properly.
Herbs, spices, salt, and pepper are important for adding flavor to naturally gluten-free whole foods. seasoning dishes with salt and pepper provides a simple way to make veggies, proteins, grains and legumes more palatable without relying on gluten-containing sauces or breading.
Just be sure to always check labels and call manufacturers to vet products carefully for gluten-containing ingredients. Seek out dedicated gluten-free brands.
When dining out, carry your own salt and pepper to avoid cross-contact. With the proper precautions, seasoning food with salt and pepper can provide flavor and variety in your gluten-free diet.
Gluten-Free Substitutes for Salt and Pepper
If you wish to avoid salt and pepper altogether, there are many flavorful gluten-free seasonings you can use instead:
- Herbs: basil, oregano, thyme, rosemary, parsley, cilantro
- Spices: garlic powder, onion powder, paprika, cumin, curry powder, chili powder
- Blends: Mrs. Dash, McCormick GF Grill Mates, Spice Hunter
- Citrus: lemon juice, lime juice, orange zest, vinegar
- Sauces/condiments: tamari, coconut aminos, hot sauce, mustard
- Dried mushrooms, nutritional yeast, sesame seeds, celery seed
- Smoke flavor from smoked paprika or liquid smoke
With creativity, you can use these and many other seasoning options to add tons of flavor to any gluten-free dish. Herbs, spices, zests, sauces and dry rubs open up a world of delicious possibilities.
Key Takeaways
- Plain salt and pepper do not naturally contain gluten.
- However, many seasoned salt and pepper blends add gluten-containing ingredients like wheat flour.
- Always carefully check labels and call manufacturers to verify if a product is gluten-free.
- Cross-contamination is a potential issue, especially with shared containers.
- With precautions, salt and pepper can add flavor to a gluten-free diet.
- Many flavorful herb/spice alternatives exist if avoiding salt and pepper.
The Bottom Line
Common table salt and pepper can be used on a gluten-free diet, but care must be taken to ensure purity. Look for dedicated gluten-free brands, read labels diligently, inquire about manufacturing processes, and take steps to avoid cross-contamination risks. With proper precautions, salt and pepper can provide safe flavor enhancement without gluten. For maximum caution, opt for fresh herb and spice alternatives. But with vigilance, salt and pepper shakers can still have a welcome place on the gluten-free table.
