Quick Answers
Many people with celiac disease can safely consume chocolate made with pure cocoa butter. The key is to avoid chocolate containing barley malt, wheat, or other gluten ingredients. Look for chocolate labeled “gluten-free” or check the ingredients list carefully. Dark chocolate has a higher cocoa content and tends to be a safer bet.
What is Celiac Disease?
Celiac disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. Gluten is a protein found in grains like wheat, barley, and rye. When people with celiac disease eat gluten, their immune system attacks the small intestine, causing inflammation and damage and preventing the absorption of nutrients. This can lead to gastrointestinal symptoms like diarrhea, bloating, and abdominal pain as well as malnutrition, anemia, osteoporosis, neurological issues, and more.
Currently, the only treatment for celiac disease is following a strict lifelong gluten-free diet. This means avoiding foods and products containing gluten-based grains like wheat, barley, rye, and triticale. Even small amounts of gluten from cross contamination can be damaging, so vigilance is necessary.
Is Chocolate Safe for People with Celiac Disease?
Pure chocolate made primarily from cocoa beans and cocoa butter is naturally gluten-free. Cocoa beans grow in pods on cacao trees, so they do not contain any gluten protein. However, many types of chocolate contain ingredients that are not safe for people with celiac disease.
Ingredients to Avoid
- Barley malt – Barley is a gluten grain.
- Wheat – An obvious source of gluten.
- Malt flavoring or malt powder – Often derived from barley.
- Cookies, wafers, or other gluten ingredients used as inclusions.
- Oats – Unless certified gluten-free, which are not contaminated.
Any chocolate containing these ingredients should be avoided as they contain gluten or have a high risk of cross contamination.
Labeling Terms
Look for the following labels when choosing chocolate:
- Gluten-free – The product must contain less than 20 parts per million gluten.
- Certified Gluten-Free – The product has been certified as gluten-free by an independent organization like GFCO.
- Made in a gluten-free facility – Good, but still check ingredients.
Chocolate simply labeled as “dairy-free,” “wheat-free,” or “barley malt-free” may still contain other sources of gluten and require closer inspection.
Cross Contamination Risks
Even chocolate made without gluten ingredients can get contaminated in manufacturing facilities that also process wheat, barley, oats, etc. Look for chocolate produced in dedicated gluten-free facilities or that has robust protocols in place to avoid cross contamination.
Types of Chocolate
Let’s take a look at some common types of chocolate and labeling considerations for celiacs:
Dark Chocolate
Dark chocolate tends to have a higher percentage of cocoa and less added ingredients than milk chocolate, making it a good option. Look for varieties made with no barley malt and labeled gluten-free.
Milk Chocolate
Milk chocolate contains milk ingredients like milk powder, milk fat, etc. Check that it does not contain barley malt as an additional ingredient. Opt for milk chocolate labeled gluten-free when possible.
White Chocolate
White chocolate doesn’t contain cocoa solids, only cocoa butter. However, many brands add ingredients like barley malt or wheat starch. Opt for gluten-free labeled white chocolate.
Chocolate Chips
Baking chocolate chips often contain barley malt as an ingredient. Choose chocolate chips that are labeled gluten-free to avoid any cross contamination.
Candy Bars
Chocolate candy bars frequently contain gluten ingredients like cookie bits, wafers, pretzels, etc. Check ingredients lists and avoid those with wheat, barley, malt, and unspecified “natural flavors.”
Filled Chocolates
The fillings and inclusions in gourmet filled chocolates may contain gluten. Opt for filled chocolate confections specifically labeled gluten-free to ensure safety.
Hot Cocoa Mix
Many hot cocoa mixes contain barley malt as a flavoring. Check labels and choose hot chocolate powders marked gluten-free.
Chocolate Spreads
Popular chocolate spreads often contain barley malt extract and wheat flour. Look for gluten-free labeled chocolate spreads like Nutella.
Safest Gluten-Free Chocolate Brands
Here are some recommended chocolate brands that produce gluten-free options:
| Brand | Why They’re Safe |
|---|---|
| Enjoy Life | All their products are gluten-free and made in dedicated facilities. |
| Pascha | Pascha chocolate is all certified gluten-free. They test every batch. |
| Lindt | Many Lindt products are labeled gluten-free and they follow rigorous protocols. |
| Godiva | Godiva indicates which products are gluten-free online. |
| Ghirardelli | Ghirardelli has gluten-free labeled chocolate chips and baking bars. |
There are many other chocolate brands producing gluten-free options. Just remember to always check the label and ingredient list! Reputable third-party certification like GFCO is ideal.
Choosing Gluten-Free Chocolate
When selecting chocolate products suitable for a gluten-free diet, here are some helpful tips:
- Carefully read the entire ingredients list, not just main ingredients.
- Look for “gluten-free” labeling from a trusted brand.
- Opt for dark chocolate with a higher cocoa percentage.
- Call or email manufacturers with any questions.
- Check gluten-free brand lists from support groups.
- Purchase chocolate made in dedicated gluten-free facilities when possible.
- Avoid chocolate with barley malt, wheat starch, malt flavoring, etc.
Being vigilant and getting into the habit of label reading is key for identifying gluten-free chocolate options. When in doubt, contact the manufacturer directly.
Homemade Gluten-Free Chocolate
Making chocolate at home allows you to control exactly what ingredients go into it. Here are some tips for homemade gluten-free chocolate:
Start with High-Quality Ingredients
- Cocoa butter
- Cocoa powder
- Cane sugar
- Vanilla extract
- Dairy-free milk like coconut milk
- Fruits, nuts, or other gluten-free mix-ins
Use Proper Equipment
- Double boiler
- Candy thermometer
- Molds
Take Precautions
- Thoroughly clean equipment to avoid cross contamination.
- Store chocolate in an airtight container.
- Clearly label homemade chocolate as gluten-free.
With high-quality ingredients and the right techniques, homemade gluten-free chocolate can be safe and delicious.
Is Cross Contamination a Risk?
Even chocolate made without gluten-containing ingredients can potentially become cross contaminated during processing, manufacturing, or packaging. Some sources of cross contamination can include:
- Shared production and packaging equipment that processes wheat-based foods.
- Facility environments where airborne particles may be present.
- Ingredients stored in shared silos, tanks, etc.
Companies that make both gluten-free and gluten-containing products should have strict controls in place to prevent cross contamination. Dedicated gluten-free facilities offer the lowest risk.
Symptoms of Cross Contamination
Reactions to cross contamination vary based on individual sensitivity. Potential symptoms include:
- Bloating, gas, abdominal pain
- Headaches and fatigue
- Skin rash or eczema
- Diarrhea, vomiting
- Joint pain
- Tingling, numbness
Severe reactions are possible depending on the amount consumed. If cross contamination is suspected, consider contacting the manufacturer and filing a report with the FDA.
Kids with Celiac Can Enjoy Chocolate Too!
Having celiac disease doesn’t mean kids with the condition should miss out on chocolate treats. Here are some tips for picking safe, kid-friendly chocolate options:
- Choose chocolate chips to use in gluten-free cookies and baking.
- Make chocolate popsicles from banana puree and cocoa powder.
- Opt for basic chocolate bars without extra ingredients.
- Buy chocolate candy specifically labeled gluten-free.
- Make homemade chocolate bark with nut butter and fruit.
- Use cocoa powder to make chocolate milk or hot chocolate.
Teach kids to always check labels and read ingredients. Consider gifts of gluten-free chocolate monthly subscription boxes. With the right selections, having celiac disease doesn’t mean sacrificing chocolate!
Traveling with Gluten-Free Chocolate
Bringing safe chocolate along while traveling with celiac disease ensures you have a treat on hand. Here are some tips:
- Pack gluten-free chocolate bars, chocolate chips, or chocolate candies.
- Bring single-serve hot cocoa packets.
- Store chocolate in insulated bags if sensitive to melting.
- Carry medical translation cards for foreign languages.
- Research local specialty chocolate shops at your destination.
- Download gluten-free restaurant finders and translators apps.
Calling accommodations ahead helps identify in-room amenities and nearby eateries. Those with celiac disease can still satisfy chocolate cravings while on the road with thoughtful preparation.
Gluten-Free Doesn’t Mean Taste Free
Living gluten-free once meant settling for mediocre chocolate options. But thanks to greater awareness and demand, incredible gluten-free chocolate is now widely available. Artisanal brands craft premium bars rivaling fine chocolatiers. Mainstream names produce high-quality gluten-free lines. And support for dedicated facilities grows.
With an ever-increasing selection, people managing celiac disease and gluten intolerance can rejoice in chocolate again. Take the time to find brands you love and always double check labels. But know that amazing gluten-free chocolate exists. With the tremendous strides in recent years, the future of gluten-free chocolate looks sweeter than ever!
