Yogurt is a dairy product made by fermenting milk with bacteria cultures. The main bacteria used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria ferment the lactose in the milk into lactic acid, which thickens the milk and gives yogurt its tangy flavor.
Does yogurt contain gluten?
Gluten is a protein found in grains like wheat, barley, and rye. Many people need to avoid gluten due to celiac disease or non-celiac gluten sensitivity. The good news is that plain yogurt does not naturally contain gluten. Yogurt is made from milk and the bacterial cultures used to ferment it, neither of which contain gluten. So plain yogurt is considered gluten-free.
However, some yogurts may have ingredients added to them that do contain gluten. Flavored yogurts may contain ingredients like cereal, cookies, or grains that contain gluten. Read the ingredients list carefully to ensure no gluten sources are added. As long as the yogurt contains only milk and live cultures, it should be gluten-free.
What to look for when buying gluten-free yogurt
When purchasing yogurt, look for brands that are labeled “gluten-free.” This indicates that the manufacturer has taken care to avoid any gluten cross-contamination and uses only gluten-free ingredients. Some yogurt brands that offer gluten-free options include:
- Chobani
- Dannon
- Fage
- Yoplait
- Stonyfield
- Siggi’s
You’ll want to focus on buying plain, unflavored yogurts or yogurts flavored only with fruit, not cookies or cereal. Some flavored yogurts that are typically gluten-free include:
- Vanilla
- Peach
- Blueberry
- Strawberry
- Banana
- Black Cherry
Greek yogurt is also naturally gluten-free, just be sure to buy plain or fruit-flavored varieties. You’ll always want to double check the ingredient list for anything suspicious. As long as the ingredients are just milk, cream, and live cultures, you should be good to go.
Are there risks of cross-contamination?
While yogurt itself does not contain gluten, there is a small risk of cross-contamination at yogurt production facilities. Trace amounts of gluten could make their way into “gluten-free” yogurt through shared equipment, ingredients, or production lines. The amount of gluten that may cross-contaminate is usually very small (less than 20 parts per million).
For people with celiac disease or severe gluten sensitivity, even tiny amounts of gluten could cause issues. So those who are highly sensitive may want to opt for brands that are certified gluten-free, meaning steps have been taken to avoid cross-contamination.
Most major yogurt brands do claim to have procedures in place to prevent cross-contamination. But ultimately there is no way to guarantee a food product is 100% gluten-free unless produced in a dedicated gluten-free facility.
What about non-dairy and plant-based yogurts?
Non-dairy yogurts made from plant-based milks like almond, coconut, soy, oat, and cashew are also naturally gluten-free. However, it’s especially important to check labels since some plant-based yogurts do contain added gluten ingredients.
Some brands of dairy-free yogurt confirmed to be gluten-free include:
- Silk
- Nancy’s
- So Delicious
- Kite Hill
- Oatly
- CoYo
As long as the ingredients are plant-based and do not contain any gluten sources, non-dairy yogurts are a gluten-free option. But check carefully since non-dairy products often contain added stabilizers or thickeners.
Are there any risks with non-dairy yogurts?
Non-dairy yogurts may have a higher risk of cross-contamination compared to traditional dairy yogurt. Since many plant-based yogurts are made in facilities that also handle products containing gluten, there is more opportunity for cross-contact.
Those with celiac disease or who are highly sensitive should opt for brands that are certified gluten-free or explicitly state being made in a gluten-free facility.
Tips for enjoying gluten-free yogurt
Here are some tips for selecting and enjoying gluten-free yogurt:
- Read labels carefully and look for “gluten-free” labeling
- Focus on plain, unflavored varieties or those flavored only with fruit
- Opt for brands that are certified gluten-free if you are highly sensitive
- Enjoy Greek yogurt which is higher in protein
- Top with fresh fruit, nuts, seeds, or gluten-free granola
- Use in smoothies, parfaits, chia pudding, or frozen yogurt bites
- Substitute plain yogurt for sour cream in dips or dressings
- Use yogurt to make salad dressings, marinades, or sauces
Gluten-free yogurt FAQs
Is Activia yogurt gluten free?
Yes, Activia yogurt is labeled gluten-free. Activia contains just milk, cream, and bacterial cultures, so it is naturally gluten-free.
Is Yoplait yogurt gluten free?
Some varieties of Yoplait yogurt are gluten-free, while others contain gluten. Read the ingredients carefully, as products like Yoplait Whips do contain gluten sources. Original and fruit-flavored Yoplait yogurts are gluten-free.
Is Chobani gluten free?
Yes, Chobani plain yogurt and fruit-flavored yogurts are certified gluten-free. They make their yogurts in a separate facility from their gluten-containing products.
Is Oikos yogurt gluten free?
Yes, Oikos Greek yogurt products are labeled gluten-free. They also come in a variety of fruit-flavored gluten-free options.
Is DanActive yogurt gluten free?
Most DanActive products are gluten-free, except for their DanActive Dairy Drink with Oats. As long as you avoid that variety, DanActive yogurts are safe to consume on a gluten-free diet.
Is Siggi’s yogurt gluten free?
Yes, all Siggi’s yogurt products are certified gluten-free. Their yogurt is made with just milk and live active cultures and they follow stringent standards to avoid cross-contamination.
The bottom line
Plain yogurt made from dairy or plant-based milks is naturally gluten-free. Just be sure to read labels and watch out for added ingredients. Opt for yogurts labeled “gluten-free” and those from brands that take steps to avoid cross-contamination. With some caution, yogurt can be safely enjoyed as part of a gluten-free diet.
