Gluten free diets are becoming increasingly popular, with more and more people choosing to avoid gluten for health or lifestyle reasons. When following a gluten free diet, it’s important to be diligent about reading ingredient labels, as many condiments and dressings contain hidden sources of gluten.
Dressing can be a tricky category when it comes to gluten free claims. While some dressings are explicitly labeled “gluten free”, others may not be. So how do you know if a dressing is truly gluten free or not? Here are some tips:
Check the Ingredients List
The most important thing is to read the ingredients list on the dressing bottle. Gluten containing grains like wheat, rye, and barley must be labeled. Avoid any dressings that list these ingredients. However, keep in mind that gluten can also hide in unexpected places:
- Malt vinegar – Malt is derived from barley and contains gluten.
- Soy sauce – Soy sauce is typically brewed with wheat.
- Stabilizers and thickeners – Ingredients like xanthan gum, maltodextrin, or caramel color can indicate hidden gluten.
- Flavorings – Natural and artificial flavorings may contain gluten.
If you see any suspicious ingredients on the label, contact the manufacturer to find out if the dressing is gluten free. Reputable companies should be able to disclose whether their products contain gluten.
Look for a Gluten Free Certification
Some dressings display a gluten free certification on their packaging from organizations like the Gluten-Free Certification Organization (GFCO) or the Celiac Support Association (CSA). This means the product has been tested to verify it meets the requirements to be labeled gluten free. The FDA gluten free labeling standard says foods with this certification must contain less than 20 parts per million of gluten.
While certification provides added assurance, absence of certification does not necessarily mean the dressing contains gluten. Smaller brands may not pursue formal certification, but still make gluten free dressings according to FDA guidelines.
Call the Manufacturer
If a dressing does not have an obvious gluten free claim on the label, your safest bet is to call the manufacturer directly. A phone call allows you to ask detailed questions and get direct answers about how the product is made. Key questions to ask:
- Are any gluten containing ingredients used in the dressing?
- Is there risk of gluten cross-contamination at the facility where the dressing is made?
- Does the company test finished products to verify gluten levels?
Reputable manufacturers with dedicated gluten free products should be able to provide thorough answers to these questions. Make sure to take detailed notes so you can reference the information again later.
Research the Brand
Do some research on the dressing brand’s manufacturing policies related to allergens and dietary restrictions. Many brands now explicitly state their products are “made in a gluten free facility” or “made without gluten containing ingredients”. For best results:
- Look for the statements on product packaging.
- Browse the company’s website for more details on their manufacturing processes.
- Check whether the brand has been certified gluten free by GFCO, CSA, or another certifying body.
- See if the company produces other specialty products labeled gluten free, dairy free, etc.
Brands that cater to food allergies and intolerances often have strict protocols to avoid cross-contamination. Their dressings are a safer bet for gluten free diets.
Stick to Oil and Vinegar
When in doubt, basic oil and vinegar dressings are naturally gluten free. Extra virgin olive oil and apple cider vinegar make a simple vinegar and oil dressing. Add herbs, spices, lemon juice or Dijon mustard to flavor. Balsamic vinegar is also safe, as it contains no gluten.
Oil and vinegar dressings have minimal ingredients and avoid added thickeners or stabilizers that could contain hidden gluten. While vinaigrettes from the store likely don’t contain gluten either, making your own guarantees nothing has been added.
Try Alternatives Like Tamari
Many popular Asian style dressings like soy sauce, teriyaki, and hoisin sauce traditionally contain wheat. But tamari is a gluten free alternative made from fermented soybeans but no wheat. Be sure to verify the tamari is gluten free by checking the ingredients or contacting the manufacturer. Tamari can sub in for soy sauce in homemade Asian inspired dressings.
Whip Up Your Own Creation
Making your own gluten free dressing from scratch gives you total control over the ingredients. All you need are a few simple gluten free ingredients like:
- Oil – Olive, avocado, walnut, grapeseed, etc.
- Vinegar or citrus juice
- Herbs and spices like oregano, basil, or garlic
- Mustard
- Honey or maple syrup
Whisk together oil and acid like vinegar or lemon juice to emulsify. Then add the flavor components of your choice. You can keep gluten free homemade dressings in the fridge for up to 2 weeks.
Verify Production Practices at Restaurants
Dining out with gluten free needs requires extra care and questions. Don’t assume menu items or salad dressings at restaurants are gluten free. Ask these key questions when ordering:
- How is the dressing made? Do they use a pre-made base or make in-house?
- Can they verify ingredients in the dressing?
- What steps do they take to avoid cross-contamination?
At best, the restaurant can provide you with complete answers to validate the safety of menu items. At worst, they can’t adequately ensure or communicate about preparation, in which case it’s safest to avoid.
Bring Your Own Dressing When Dining Out
To eliminate uncertainty around restaurant salad dressings, bring your own gluten free dressing. Pack single serving containers to use on the side of any salad. Stick to oil and vinegar based dressings that won’t require refrigeration.
Travel sized dressing containers are also great for work lunches, school cafeterias, parties, and travel. Having your own dressing helps ensure you have a gluten free option wherever you go.
Check Dressings Before Eating
Reading labels and asking questions goes a long way for avoiding gluten exposure. But mistakes can still happen, especially when eating out. If you are very sensitive, one final precaution is to double check the actual dressing on your salad before eating. This allows you to verify:
- It is the same dressing you requested
- There are no croutons or other signs of cross-contamination on top
Just a quick visual inspection and taste test for added assurance before you dig in.
Know What To Look For When Shopping
Shopping for gluten free dressings? Here are the key things to look for:
- Gluten free claim on the bottle
- GFCO, CSA or other gluten free certification symbol
- “Made in a gluten free facility” statement
- Brand specializes in gluten free and allergen friendly products
- No wheat, barley, rye or malt in ingredients
- No suspicious stabilizers or thickeners
- Can contact manufacturer for confirmation
Familiarize yourself with the major brands producing certified gluten free dressings like Ken’s Foods, Brianna’s, and Annie’s. Learning the logos and label terminology can make shopping quicker and easier.
Avoid Shared Serving Bowls
At gatherings like BBQs, parties, and family dinners, salad dressings are often served from a shared bowl for people to drizzle over their own plates. This opens up risk of gluten cross-contact from other people’s forks and drizzles.
Politely request your own separate dish of dressing or vinaigrette so you can scoop safely without contamination. Provide a personal bottle or container in advance if possible.
Conclusion
Following a gluten free diet certainly requires some extra diligence when it comes to condiments like salad dressings. But by reading labels vigilantly, verifying ingredients, and asking the right questions, you can enjoy dressing without worry. Keep an arsenal of confirmed gluten free brands and homemade dressings ready to go. And always have backups like oil and vinegar on hand for when you need a quick and safe option.
