Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues. This leads many to wonder if common foods like chicken soup contain gluten.
What is Gluten?
Gluten is a general name for the proteins found in wheat (gliadin and glutenin), as well as similar proteins found in other grains like barley (hordein) and rye (secalin). The two main proteins in gluten are:
- Gliadin – gives bread the ability to rise properly and gives a chewy texture.
- Glutenin – provides elasticity and strength to the dough.
When flour and water are combined, the gluten proteins form cross-linked networks that give bread its spongy, elastic qualities. People with celiac disease or non-celiac gluten sensitivity experience negative immune reactions when they consume gluten.
What is Celiac Disease?
Celiac disease is an autoimmune disorder that affects around 1% of the population. It is caused by an abnormal immune reaction to gluten. When someone with celiac disease eats gluten, their body mounts an attack against the small intestine, causing damage and interfering with the absorption of nutrients.
Symptoms of celiac disease may include:
- Diarrhea
- Abdominal pain
- Bloating
- Weight loss
- Fatigue
The only treatment for celiac disease is strictly adhering to a gluten-free diet for life. Even small amounts of gluten can trigger symptoms and promote intestinal damage.
What is Gluten Sensitivity?
Non-celiac gluten sensitivity (NCGS) is a condition where people experience digestive and extra-intestinal symptoms after consuming gluten, despite not having celiac disease. Symptoms commonly reported in NCGS include:
- Bloating
- Abdominal discomfort
- Headaches
- Fatigue
- Brain fog
The symptoms of NCGS can be similar to those experienced with celiac disease, but it is not believed to cause damage to the small intestine. People with gluten sensitivity also find relief from a gluten-free diet.
It’s estimated that NCGS may affect up to 13% of the population. The condition is not fully understood but is believed to involve a reaction to certain short protein sequences found in the gluten molecule.
Why Do People Avoid Gluten?
People primarily avoid gluten for medical reasons if they have celiac disease or gluten sensitivity. However, some people without celiac disease choose to follow a gluten-free diet because they perceive it as “healthier”. Other reasons people go gluten-free include:
- Seeking relief from digestive issues like bloating, gas or constipation
- Attempting to lose weight
- Wanting to follow a popular diet trend
- Misinformation that gluten is “toxic” to everyone
There is no evidence that avoiding gluten provides health benefits for people without celiac disease or gluten sensitivity. But for those with medical conditions related to gluten, a gluten-free diet is essential.
Is Chicken Naturally Gluten-Free?
Yes, chicken meat is naturally gluten-free. Chicken does not naturally contain any gluten proteins.
Poultry such as chicken, turkey, duck and other fowl are inherently gluten-free foods. Unlike grain-based sources of meat like beef and pork, chicken does not require gluten-containing grains in its diet. Therefore, plain chicken meat does not pose a risk of gluten exposure.
Can Chicken Meat Become Contaminated?
While plain chicken meat is gluten-free, there are some ways it could potentially come into contact with gluten:
- Breading or batter: Chicken that is coated in breadcrumbs or battered with flour contains gluten from these added ingredients.
- Marinades and rubs: Sauces, marinades or spice rubs may have gluten-containing additives like soy sauce, malt vinegar or flour.
- Cross-contact: Chicken processed on shared equipment or prepared in shared fryer oil could potentially pick up traces of gluten.
To ensure chicken stays gluten-free, it’s important to verify no gluten-containing additives have been used or cross-contact occurred during processing.
What Ingredients Are Used in Chicken Soup?
Traditional chicken soup usually contains fairly simple ingredients:
- Chicken meat
- Water or broth
- Vegetables like carrots, celery, onions
- Herbs and seasonings
Some additional ingredients found in many chicken soup recipes include:
- Noodles or grains like rice, barley or quinoa
- Dairy like cream or milk
- Starch thickeners like flour
Of these, only the noodles, grains or flour would contain gluten. All other basic chicken soup ingredients are naturally gluten-free.
Can Chicken Broth Have Gluten?
Plain chicken broth made exclusively from chicken and vegetables contains no gluten. However, many commercially made chicken broths or stocks add ingredients that may contain gluten.
Potential sources of gluten in chicken broth include:
- Grains like barley or wheat
- Malt extract or malt flavoring
- Starch thickeners like wheat flour
- Hydrolyzed vegetable protein (HVP)
- Caramel coloring
- Natural flavoring
Broths and stocks often contain grain-based ingredients to add flavor and body. HVP, caramel coloring and natural flavors could also conceivably be made from gluten sources.
When selecting chicken broth, check the label carefully to verify no gluten-containing additives. Some brands produce gluten-free chicken broth, which is a safer option. Making homemade chicken stock is another way to control ingredients.
Are Noodles and Grains in Soup Gluten-Free?
Traditional pasta noodles contain gluten. The main ingredients in most pasta are wheat flour and water. Therefore, wheat-based noodles like egg noodles, lasagne sheets, macaroni and spaghetti contain gluten.
There are gluten-free noodles made from rice, quinoa, lentils, chickpeas or corn. These alternative pasta options are safe for gluten-free diets provided they don’t come into contact with gluten during processing.
Grains frequently added to soup like barley, farro, couscous, wheat berries and rye also contain gluten. Substituting with naturally gluten-free grains like rice, millet, buckwheat, corn or quinoa is an option to make soup gluten-free.
Thickening Soups Without Gluten
One way cooks typically thicken and add richness to soups is by whisking in flour at the end. However, regular wheat flour contains gluten.
Some gluten-free alternatives to thicken chicken soup include:
- Rice flour, chickpea flour or buckwheat flour
- Cornstarch or potato starch
- Pureed vegetables like potatoes, carrots or butternut squash
- Puréed beans
- Dairy products like milk, cream, sour cream or plain yogurt
These options add thickness and creaminess to soup in place of regular flour without adding any gluten.
Herbs, Spices and Seasonings
All fresh and dried herbs like parsley, basil, thyme, rosemary, etc. are gluten-free. Popular soup seasonings that are also gluten-free include:
- Salt
- Pepper
- Garlic powder
- Onion powder
Spice blends may contain questionable ingredients like wheat flour, natural flavors or hydrolyzed proteins. Check seasoning mixes carefully or stick to single-ingredient spices when cooking gluten-free.
Risk of Cross-Contact
When cooking at home, another consideration is avoiding cross-contact with gluten-containing foods. Best practice is to:
- Use separate gluten-free cooking utensils and surfaces.
- Wash hands thoroughly before preparing gluten-free dishes.
- Store gluten-free ingredients separately.
- Use fresh cooking oil instead of oil that may have been contaminated with gluten.
This minimizes any risk of gluten cross-contact at home. Dining out increases the risk of cross-contact as kitchen equipment and surfaces are shared.
Is Chicken Soup Gluten-Free at Restaurants?
Ordering gluten-free chicken soup at a restaurant poses some challenges. Even broth-based soups are at risk of gluten contamination in restaurant kitchens, especially from thickeners.
To improve chances of a gluten-free soup, consider requesting:
- Broth made fresh in-house rather than a mass-produced base which likely contains wheat
- No noodles or barley, only gluten-free grains like rice added
- No flour as a thickener
- Single-ingredient herbs and seasonings only, no blends
Also verify the restaurant has protocols for avoiding cross-contact. Unfortunately, there is still some risk of gluten exposure from shared storage containers, utensils and cooking surfaces. Homemade soup is the safest bet for gluten-free diets.
Gluten-Free Chicken Soup Options
Here are some recipe ideas for gluten-free chicken soups:
Classic Chicken Noodle Soup
- Gluten-free chicken broth
- Chicken breast or thighs
- Onion, celery, carrots
- Rice noodles or quinoa spaghetti
- Fresh parsley and dill
Creamy Chicken and Rice Soup
- Gluten-free chicken stock
- Cooked chicken pieces
- Onion, garlic
- White rice
- Milk, cream or coconut milk
- Fresh thyme
Chicken Tortilla Soup
- Gluten-free chicken broth
- Shredded chicken
- Onion, garlic
- Corn tortillas
- Tomatoes, chilies
- Cilantro, lime juice
Thai Coconut Chicken Soup
- Coconut milk
- Chicken and vegetables
- Fresh ginger, lemongrass, lime juice
- Fish sauce, chili paste
- Cilantro
- Rice noodles
Conclusion
Chicken soup made from scratch with clean ingredients does not contain gluten. However, store-bought chicken broths may have questionable additives and eating out poses a risk of cross-contact. Preparing homemade chicken soup using certified gluten-free ingredients is the safest approach for anyone following a strict gluten-free diet, whether due to celiac disease, gluten sensitivity or personal preference. With proper precautions to avoid contamination, chicken soup can be an enjoyable gluten-free meal.
