Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and more. The only treatment is a strict gluten-free diet, avoiding all foods and drinks containing gluten.
People with celiac disease or non-celiac gluten sensitivity often wonder if popcorn contains gluten. Popcorn is a popular snack food, after all. Knowing which types of popcorn are safe is key to maintaining a gluten-free diet.
Is popcorn naturally gluten-free?
Popcorn kernels themselves are naturally gluten-free. Popcorn is made from corn, not wheat, barley or rye. Plain popcorn that is simply popped in oil or air contains no gluten.
So plain, unflavored popcorn with nothing added to it is safe for gluten-free diets. You can safely pop kernels at home in an air popper or pot on the stove using oil. Popcorn prepared this way will not contain any problematic proteins.
Other gluten-free popcorn preparation methods
There are other ways to prepare plain gluten-free popcorn at home too:
- Microwave popcorn bags – Look for bags labeled gluten-free
- Silicone microwave popcorn poppers – Add kernels and oil/butter, then microwave
- Stovetop popcorn poppers – Add kernels and oil/butter
- Electric hot air poppers – Use kernels with no oil
Again, as long as you stick to plain popcorn with no flavorings or other ingredients added, these preparation methods yield gluten-free popcorn you can safely eat on a gluten-free diet.
Which popcorn contains gluten?
While plain popcorn is gluten-free, many types of flavored popcorn contain gluten:
Microwave popcorn
Many microwave popcorn bags contain gluten due to flavorings or oils with gluten-containing additives:
- Butter flavoring – May contain gluten
- Cheese flavoring – May contain gluten from wheat-derived ingredients
- Caramel flavoring – May contain gluten from barley malt
- Oils – May be contaminated with gluten
You’ll need to read ingredient lists carefully and look for a gluten-free label to choose safe microwave popcorn bags.
Pre-popped popcorn
Flavored pre-popped bagged popcorn often contains problematic ingredients like maltodextrin, wheat starch, and barley malt:
- Kettle corn – Sweetener may be contaminated; some brands gluten-free
- Caramel corn – Flavorings likely contain barley malt
- Cheese popcorn – Cheese powder usually contains gluten
- Movie theater popcorn – Oils may be contaminated
Pre-flavored popcorn tends to be very high risk for gluten exposure. Proceed with caution and thorough label reading if choosing these types of popcorn.
Popcorn seasonings
Popcorn seasonings and powders pose a gluten risk as well:
- Popcorn salt – May contain anti-caking agents with gluten
- Butter sprinkles – Often contain milk powder or wheat starch
- Flavored powders – Onion, ranch, cheese, etc. – Usually contain gluten
Your safest bet is to stick to plain popcorn and add your own gluten-free seasonings at home if desired.
How to find gluten-free popcorn brands
When selecting packaged flavored popcorn products, here are some tips for finding gluten-free brands:
- Look for the gluten-free certification logo – This confirms thorough testing
- Read the ingredient list – Look for wheat/barley/rye ingredients
- Call or email the manufacturer – Ask about gluten-free status
- Buy from gluten-free brands – Many specialize in safe snacks
Here are some popcorn brands commonly recommended as gluten-free:
Microwave popcorn
- Smartfood Delight
- Boom Chicka Pop
- SkinnyPop
Pre-popped bagged popcorn
- Angie’s Boom Chicka Pop
- Lesser Evil
- Popcornopolis
Popcorn seasonings
- Kernel Season’s
- The Spice Hunter
Always carefully inspect the packaging and contact the manufacturer if unsure. Formulations can change over time.
Can you make flavored gluten-free popcorn?
Yes, you can flavor your own gluten-free popcorn at home! Here are some ideas:
Sweet popcorn:
- Cinnamon sugar – Toss popped corn in butter or oil, then in cinnamon-sugar mixture
- Brown sugar – Melt brown sugar with butter and drizzle over popcorn
- Honey – Drizzle honey lightly over popped corn
Savory popcorn:
- Nutritional yeast – Sprinkle on popcorn in place of cheese powder
- Paprika or ranch seasoning – Toss seasoning with corn and oil
- Chili powder and lime – Sprinkle over popcorn for spicy-tangy flavor
Other ideas:
- Coconut oil + salt
- Grated parmesan cheese
- Taco seasoning
- Barbecue dry rub
- Dried onions and garlic powder
Let your taste preferences guide you and experiment with gluten-free herbs, spices, oils, sweeteners, nuts, seeds, etc. Homemade seasoning blends allow you to control the ingredients. Any unusual add-ins should be verified gluten-free.
Should microwave popcorn be avoided?
Some health experts advise avoiding microwave popcorn altogether, even gluten-free versions. Reasons include:
- Chemical coating on bags – Linked to lung damage when inhaled
- High calorie – Easy to overeat due to high fat, sugar, salt
- Oxidized oils – Become damaged and unhealthy when heated
Sticking to plain air popped popcorn is considered the healthiest option by many. But if you do choose to buy flavored microwave popcorn, look for all of the following:
- Non-GMO corn
- Gluten-free certified
- No artificial colors, flavors, preservatives
- Non-hydrogenated oil
- Compostable bags
This limits chemical exposures and ensures the healthiest popcorn possible on a gluten-free diet. Or make your own microwave popcorn using silicone poppers or bags.
Popcorn alternatives
For those avoiding corn or all grains, these make tasty alternatives to popcorn:
- Chickpeas – Roast spiced chickpeas for crunch
- Nuts – Toss cashews, almonds, etc. in spices
- Seeds – Pepitas, sunflower seeds
- Veggies – Roasted spiced cauliflower or root vegetables
- Plantain chips
- Cassava chips
Pair these crunchy snacks with dips like guacamole, salsa, or nut butter for plant-based snacking. These options are naturally gluten-free as well.
Is popcorn gluten-free? The bottom line
Plain popcorn made from kernels is gluten-free. But flavored bagged microwave popcorn, pre-popped popcorn, and powdered seasonings often contain gluten sources.
Reading labels thoroughly and looking for gluten-free certification is important when purchasing popcorn products. Or stick to homemade popcorn seasoned how you like.
With the right precautions, popcorn can absolutely be part of an gluten-free diet. The crunchy, satisfying snack provides fiber and antioxidants. Just be aware of preparation methods and flavored varieties that may introduce gluten.
Taking care with labels and ingredients allows those with celiac disease or gluten intolerance to enjoy popcorn safely.
