Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues. This has led many people to seek out gluten-free food options, including those that are kosher.
What is kosher?
Kosher refers to food that complies with Jewish dietary laws. These laws are based on biblical passages that dictate which foods are fit for consumption. In order for a food to be certified kosher, it must meet the following criteria:
- It must come from an animal that chews its cud and has split hooves (like cows, sheep, and goats). Pork and shellfish are not kosher.
- It cannot contain any blood.
- Meat and dairy cannot be mixed or prepared together.
- Grapes and grape products made by non-Jews cannot be consumed.
- Only certain parts of permitted animals can be eaten.
There are also specific rules around preparation and processing. In order for a food to be certified kosher, it must be prepared under rabbinical supervision. Rabbis inspect ingredients and preparation methods to ensure kosher standards are met.
What are the different categories of kosher?
Kosher food is divided into three main categories:
- Meat (fleishig): Foods derived from permitted land animals and fowl.
- Dairy (milchig): Foods derived from milk of kosher animals.
- Parve: Foods that contain neither meat nor dairy, such as fruits, vegetables, eggs, and fish.
Parve foods provide flexibility in kosher diets, as they can be eaten with either milk or meat. Foods only take on the designation of meat, dairy or parve after they have been processed and prepared according to kosher specifications.
Is parve always dairy-free?
Yes, parve foods are completely dairy-free. Since parve refers to foods that contain no dairy ingredients, they are classified as “dairy-free” from a kosher perspective. However, the designation of parve goes a step further than typical dairy-free foods.
For a food to be considered parve:
- It must be free of any dairy ingredients.
- It cannot be prepared with dairy equipment or utensils.
- It cannot be processed on the same equipment as dairy products.
Any inadvertent contact with dairy would render the food no longer parve. So not only are parve foods dairy-free, they also cannot come into any contact with dairy during preparation or processing.
Is parve always vegan?
No, parve foods are not necessarily vegan. While parve indicates a food is free of animal milk products, it can still contain other animal-derived ingredients:
- Eggs – Eggs are considered parve. Foods like cakes, cookies and breads made with eggs can be parve.
- Honey – Honey is also parve, even though it is produced by bees.
- Fish – Fish is parve and kosher. Fish gelatin is often used in parve foods.
- Natural colors – Some food colors like carmine (E120) are derived from insects and can be found in parve foods.
For a food to be certified vegan, it must completely abstain from any animal product, including those listed above. So while all vegan foods are parve, not all parve foods are necessarily vegan.
Is parve gluten-free?
Parve foods are not automatically gluten-free. Since parve only indicates a lack of dairy, not all parve foods are safe for those avoiding gluten.
Here are some examples of parve foods that contain gluten:
- Breads, cereals, crackers made with wheat flour
- Foods thickened with wheat-based additives
- Pasta made from wheat
- Cakes, cookies and other baked goods made with wheat flour
- Batter-fried foods dusted with wheat flour
- Soup and sauces thickened with wheat-based starches
Gluten-free grains like rice, quinoa and oats can be used to make parve foods gluten-free. But just being parve does not guarantee a food is gluten-free.
What about Passover?
Parve foods consumed during Passover would be gluten-free, since the holiday dictates that no leavened grains (chametz) can be eaten for the duration. This means five core grains – wheat, rye, barley, oats and spelt – are prohibited during Passover.
So parve foods like fruits, vegetables, eggs, fish, meat and kosher-for-Passover products made from permissible grains like rice and quinoa would be gluten-free.
However, this temporary restriction only applies during the weeklong observance of Passover. Year-round, parve foods can still contain gluten unless they are expressly labeled gluten-free.
Checking labels for gluten
To identify parve foods that are gluten-free, check the ingredient labels for wheat, rye, barley and oats. If none of these grains are present, a parve food can be confirmed gluten-free. Oats might be considered gluten-free depending on purity; many experts allow oats that are certified gluten-free.
Also look for advisory labels like:
- “Gluten-free” – Less than 20ppm of gluten.
- “Made in a gluten-free facility” – Low risk of cross contamination.
If a parve food has no gluten ingredients and is not made on shared equipment with gluten, it can be considered gluten-free whether it makes a gluten-free claim or not.
What about gluten removed foods?
Some parve foods may have had gluten removed or reduced to below 20ppm. While still technically gluten-free, these are controversial in the celiac community because the process of removing gluten can alter the structure of proteins and still trigger reactions in sensitive individuals. Those with celiac disease or gluten sensitivity should use caution with these foods.
Cross-contamination risks
Even if a parve food doesn’t directly contain gluten, it could still pick up traces of gluten during manufacturing. Cross-contamination can occur when gluten-containing grains come into casual contact with gluten-free grains.
Some examples include:
- Being processed back-to-back on shared equipment.
- Processed in a shared facility that also handles wheat.
- Transported together resulting in grains mixing.
For extremely sensitive individuals, even miniscule amounts can trigger a reaction. Those with celiac disease should look for parve foods explicitly labeled “gluten-free” and produced in a dedicated gluten-free facility.
What about wheat starch?
Wheat starch shows up frequently in parve foods as a thickener or stabilizer. Wheat starch is extracted from the wheat kernel, removing most gluten protein in the process but not all.
Most experts consider wheat starch safe for a gluten-free diet at levels under 200ppm. But some in the celiac community still prefer to avoid it. Those with celiac disease need to make their own judgments on wheat starch in collaboration with their healthcare team.
Key considerations around parve and gluten
Here are some key points to remember when evaluating parve foods for gluten content:
- Parve signifies a lack of dairy, not gluten.
- Gluten-containing grains like wheat, rye and barley can be present in parve foods.
- Passover parve foods would be gluten-free for the holiday, but this does not apply year-round.
- Always check labels thoroughly and watch for advisory statements.
- Dedicated production lines and facilities greatly reduce risk of cross-contamination.
- Those with celiac disease may want to avoid controversial ingredients like wheat starch.
Common parve foods
Here are some examples of common parve foods and whether they are also gluten-free:
| Parve Food | Gluten-Free? |
|---|---|
| Fruits and vegetables | Yes |
| Meats and fish | Yes |
| Eggs | Yes |
| Cheese labeled OU Parve | Yes |
| Unflavored almond milk | Yes |
| Plain yogurt | Usually (check labels) |
| Quinoa, rice | Yes |
| Corn tortillas | Yes |
| Pure spices | Yes |
| Pure oils | Yes |
| Ice pops | Usually (check labels) |
| Candy | Sometimes (depends on ingredients) |
| Breads and baked goods | Sometimes (depends on ingredients) |
This table shows common parve categories and whether foods within them are typically gluten-free or need extra label verification. As demonstrated, just being parve does not make a food item gluten-free across the board.
Gluten-free parve snack ideas
When preparing a parve snack, opt for naturally gluten-free whole foods:
- Sliced fruits and vegetables with hummus
- Trail mix made with nuts, seeds, and dried fruit
- Apple or banana with almond butter
- Hard boiled eggs
- Cottage cheese with pineapple
- Greek yogurt parfait with fresh berries
- Edamame sprinkled with sea salt
- Smoothies made with yogurt and fruit
- Popcorn lightly drizzled with olive oil
- Roasted chickpeas seasoned with spices
Double check packaged parve snacks like ice cream sandwiches, cereal bars and flavored yogurt cups for gluten-containing ingredients. Going for minimally processed snacks using naturally gluten-free ingredients is the safest bet.
Gluten-free parve meal ideas
These parve meal ideas exclude gluten-containing grains and provide inspiration for planning gluten-free kosher menus:
Breakfast:
- Eggs made with olive oil or parve butter substitute, served with gluten-free toast and fresh fruit
- Greek yogurt topped with nuts and berries
- Avocado toast on gluten-free bread
- Smoked salmon and onion omelette
- Potato hash browns made with olive oil and parve cheese
Lunch:
- Mixed greens salad with grilled salmon and balsamic dressing
- Lettuce wrap tacos with grilled chicken or beef
- Broth-based soup with quinoa instead of noodles or barley
- Grilled chicken served over rice pilaf
- Vegetable stir fry made with rice noodles instead of wheat noodles
Dinner:
- Grilled steak with roasted potatoes and vegetables
- Baked chicken with a side of brown rice and roasted carrots
- Eggplant parmesan made with gluten-free breadcrumbs over rice noodles
- Spaghetti squash with tomato sauce and parve meatballs
- Quinoa stuffed peppers filled with ground turkey and parve cheese
With some easy ingredient swaps and fresh vegetable sides, classic meals can easily be made gluten-free and parve.
Label reading tips
When purchasing packaged parve foods, read labels carefully looking for gluten sources. Watch out for terms like:
- Wheat
- Barley
- Rye
- Oats (if not certified gluten-free)
- Malt extract
- Malt syrup or malt flavoring
Also be cautious of ambiguous ingredients like:
- Dextrin
- Starch
- Modified food starch
- Vegetable protein
- Natural flavoring
If an ingredient list includes chemical-sounding additives, it’s best to call the manufacturer to determine if wheat is used. Opting for foods with short ingredient lists can help minimize risk.
Choosing parve meals when eating out
Selecting gluten-free parve dishes at restaurants requires vigilance. Speak to the staff about your needs. Avoid breaded, fried items and pasta. Stick to naturally gluten-free foods prepared simply:
- Grilled fish or meat
- Salads with oil & vinegar dressing
- Baked potatoes
- Rice dishes
- Gluten-free side dishes
Be specific that you need a meal prepared without soy sauce, flour thickeners or croutons touching your food. Check ingredient lists for dressings and sauces. And always mention both “gluten-free” and “parve.”
Cross-contamination precautions
When preparing parve meals at home, be vigilant about cross-contamination. Wash hands thoroughly before cooking. Use designated gluten-free cookware and utensils. Don’t reuse surfaces or water without thoroughly cleaning first. Use separate gluten-free sponges, dishcloths and dishtowels.
Store gluten-free ingredients separately, and consider keeping a gluten-free kitchen area if you cook for others who eat gluten. Taking precautions can allow safe preparation of gluten-free parve foods at home.
Conclusion
While parve foods are dairy-free according to kosher law, they aren’t guaranteed to be gluten-free. Parve signifies absence of milk-based ingredients, but not necessarily grains containing gluten. Certain parve foods like fruits, vegetables and unadulterated meats are naturally gluten-free. But others can contain problematic ingredients.
Reading labels and understanding manufacturing processes is important for identifying parve foods safe to eat on a gluten-free diet. With careful label reading and cross-contamination precautions, people requiring gluten-free kosher meals can safely navigate parve foods.
