Benefiber is a popular fiber supplement that can be added to foods and drinks. It contains wheat dextrin, which is a soluble wheat fiber. This leads many people to wonder – is Benefiber gluten-free?
What is Benefiber?
Benefiber is a supplement made up of wheat dextrin, a soluble fiber derived from wheat starch. It comes in both powder and caplet forms. The powder can be mixed into foods and drinks. The caplets can be taken with water.
Benefiber is mostly tasteless and dissolves completely in liquid, making it easy to consume. It’s often used to help increase daily fiber intake and promote regularity. Some other claimed benefits include weight management, cholesterol maintenance, and blood sugar control.
What is Wheat Dextrin?
Wheat dextrin is the main ingredient in Benefiber. It’s produced by partially breaking down wheat starch molecules. This process leaves a soluble fiber that can dissolve in water.
Wheat dextrin is classified as a soluble fiber. Soluble fibers attract water and form a gel-like substance when mixed with liquids. This allows them to move smoothly through the digestive system.
In contrast, insoluble fibers do not dissolve in water. They help add bulk and move food through the intestines. Soluble fibers like wheat dextrin are more readily fermented by gut bacteria. This makes them useful for digestive health.
Is Wheat Dextrin Gluten-Free?
Gluten is a protein found in wheat, barley, and rye. It helps give dough its elastic texture but can cause issues for people with celiac disease or non-celiac gluten sensitivity.
The process used to turn wheat starch into wheat dextrin removes the gluten protein. Testing shows gluten levels in wheat dextrin fall under 20 parts per million. This is below the FDA limit for labeling foods as “gluten-free.”
Therefore, wheat dextrin itself is considered gluten-free. However, there has been some debate over whether Benefiber and other wheat dextrin supplements are contamination-free.
Is Benefiber Certified Gluten-Free?
Benefiber is not certified gluten-free. On their website, the company states:
“Benefiber products do not contain gluten. However, they are produced in a facility that manufactures other products that contain gluten. There is a possibility that Benefiber products may contain traces of gluten due to cross-contamination.”
So while wheat dextrin does not contain gluten, there is a risk of gluten exposure during manufacturing. Benefiber uses shared equipment, facilities, and supply chains as products with gluten.
Some celiac disease experts advise patients to avoid it, while others consider the risk low enough for most people. Those with celiac disease or wheat allergies should consult their doctor before use.
Benefiber Labeling
Despite not being certified gluten-free, Benefiber lists their products as:
– Gluten-free on their website
– “Free of gluten ingredients” on product labels
However, the fine print states it’s:
– Made in a facility that manufactures products containing gluten
– Not recommended for anyone with celiac disease unless approved by a doctor
So Benefiber does not claim to be 100% gluten-free. Their labeling alerts customers to potential cross-contamination. But they stop short of certifying their products as gluten-free.
Testing for Gluten in Benefiber
Independent testing provides more information on gluten levels in Benefiber.
In 2011, researchers tested four samples of Benefiber powder. Using an ELISA test, they detected gluten below 5 parts per million in all samples.
The Celiac Sprue Association did similar testing in 2008. They used a different detection method (R5 antibody-based) but also found Benefiber contained less than 5 ppm of gluten.
5 ppm falls well below the 20 ppm cut-off for gluten-free labeling. However, some celiac experts argue these test results do not guarantee Benefiber’s safety. ELISA testing has limitations detecting certain gluten fragments. And there may be batch-to-batch variability.
Benefiber Alternatives
For those wanting to avoid even traces of gluten, there are several fiber supplements made from gluten-free plants:
| Supplement | Fiber Source |
|---|---|
| Metamucil | Psyllium husk (from the Plantago ovata plant) |
| Citrucel | Methylcellulose (from cellulose plants) |
| Heather’s Tummy Fiber | Acacia fiber (from the Acacia Senegal tree) |
| Glucomannan capsules | Konjac root fiber (from the konjac plant) |
| Inulin powder | Chicory root fiber (from chicory plants) |
Psyllium, methylcellulose, acacia fiber, glucomannan, and inulin are all insoluble fibers derived from gluten-free plants. They provide a soluble fiber source for those avoiding wheat.
Risk of Cross-Contamination
For extremely gluten-sensitive individuals, even supplements made with gluten-free ingredients carry some risk. If manufactured alongside wheat-based products, traces of gluten could get into other supplements.
Seeking out dedicated gluten-free brands can minimize this risk. Or choosing whole food sources like fruits, vegetables, nuts, seeds, and beans may be warranted for those highly sensitive.
Benefiber for Gluten-Free Diets: Key Takeaways
– Benefiber’s main ingredient wheat dextrin is gluten-free, but the product itself is not certified gluten-free due to manufacturing processes.
– Independent testing has found gluten levels in Benefiber below 5-20 ppm, but batch-to-batch variation is possible.
– The company advises those with celiac disease or wheat allergies to consult a doctor before using their products.
– Alternative fiber supplements made from psyllium, methylcellulose, acacia fiber, konjac, and inulin are gluten-free options. However, trace gluten is still possible.
– For those highly sensitive, sticking to whole foods and dedicated gluten-free brands has the lowest risk.
Can You Take Benefiber on a Gluten-Free Diet?
Whether Benefiber is suitable on a gluten-free diet is a matter of personal choice and doctor recommendations:
– People with celiac disease or wheat allergies should avoid Benefiber unless approved by their healthcare provider. Even trace amounts of gluten could trigger symptoms or intestinal damage.
– Those with non-celiac gluten sensitivity can try Benefiber with close monitoring. Discontinue use if any symptoms develop.
– For people simply avoiding gluten out of preference, Benefiber may be tolerable if gluten testing is acceptable. Be aware it’s not gluten-free certified.
– Consult a registered dietitian or celiac specialist for personalized advice if unsure about using fiber supplements.
Being well-informed is key when deciding whether Benefiber fits into your gluten-free lifestyle. Those new to a gluten-free diet should err on the side of caution until the gut lining has fully healed.
The Bottom Line
While the wheat dextrin in Benefiber is gluten-free, there is a risk of cross-contamination during manufacturing. Benefiber does not claim to be 100% gluten-free and advises those with celiac disease to consult doctors before use.
Independent testing detected gluten in Benefiber below 20 ppm, but results can vary between batches. People with celiac disease or wheat allergies should avoid Benefiber unless approved by a healthcare provider.
Those with gluten sensitivity can try Benefiber with careful symptom monitoring. Alternative supplements made from gluten-free plants like psyllium and methylcellulose are also available. For those highly sensitive, sticking to whole food sources may be the safest approach.
