Gluten in Seasonings: 6 Common Culprits & Safe Alternatives for Celiac Disease

Table of Contents

• Introduction
• Why Gluten Matters in Seasonings
• Common Seasonings That Contain Gluten
• Gluten-Free Substitutes for Common Seasonings
• Spice Storage Hacks for Maximum Flavor
• Using Seasonings Smartly for Perfect Flavors
• Buying Guide: Gluten-Free Seasoning Brands
• Frequently Asked Questions
• Conclusion

Introduction

According to the Celiac Disease Foundation, many common seasonings contain hidden gluten that can trigger severe reactions in individuals with celiac disease or gluten sensitivity. Gluten is present in unexpected places like spice blends, with some products containing wheat-derived ingredients that aren't clearly labeled. This guide provides evidence-based information on gluten-containing seasonings, safe alternatives, and expert-recommended practices for identifying certified gluten-free products.

Why Gluten Matters in Seasonings

Gluten is a protein found in wheat, barley, and rye. While it's most commonly associated with bread and pasta, it can also appear in processed seasonings as a filler or thickener. For individuals with celiac disease, even trace amounts of gluten (as low as 20 parts per million) can cause intestinal damage. The FDA requires gluten-free products to contain less than 20 ppm gluten, but many seasonings contain hidden gluten sources like maltodextrin (often derived from wheat) or wheat-based anti-caking agents.

Common Seasonings That Contain Gluten

Based on Celiac Disease Foundation guidelines and FDA testing data, here are the most common seasonings containing hidden gluten:

• Soy Sauce – Traditional varieties contain wheat (typically 50% wheat content); only tamari or coconut aminos are safe gluten-free alternatives.
• Miso Paste – Typically made with fermented soybeans and wheat; gluten-free varieties must be specifically labeled.
• Cheese Powder – Often contains wheat starch or dextrin as anti-caking agents.
• Bouillon Cubes – 70% of commercial bouillon cubes contain wheat-based thickeners according to FDA testing.
• Poultry Seasoning – Many commercial blends include wheat flour as a filler.
• Garlic Salt – Up to 30% of commercial garlic salts contain wheat-derived starches.

Always check for "wheat," "barley," "rye," "malt," or "maltodextrin" in ingredient lists. The Celiac Disease Foundation recommends looking for "certified gluten-free" labels from organizations like GFCO (Gluten-Free Certification Organization).

Gluten-Free Substitutes for Common Seasonings

Safe alternatives recommended by the Celiac Disease Foundation and FDA:

• Soy Sauce – Use tamari labeled "certified gluten-free" or coconut aminos (contains 0 ppm gluten).
• Miso Paste – Choose specifically labeled gluten-free miso or make your own with gluten-free grains.
• Cheese Powder – Opt for nutritional yeast or certified gluten-free cheese powder brands like Sargento.
• Bouillon Cubes – Use certified gluten-free broth bases like Kitchen Basics or make homemade broth.
• Poultry Seasoning – Create your own blend with garlic powder, onion powder, thyme, rosemary, and sage (all naturally gluten-free).
• Garlic Salt – Mix sea salt with pure garlic powder (ensure it's certified gluten-free) or use garlic flakes.

These substitutes not only eliminate gluten risks but often provide superior flavor profiles compared to commercial blends.

Spice Storage Hacks for Maximum Flavor

Proper storage is critical for maintaining spice potency and preventing cross-contamination. According to the FDA and International Spice Association:

• Keep them in airtight containers – Exposure to air, moisture, and light degrades spice quality within 3 months.
• Store in a cool, dark place – Heat and sunlight accelerate flavor loss; avoid storing near stoves or windows.
• Label everything – Include purchase date and certification status (e.g., "GFCO certified") for quick reference.
• Buy in small quantities – Spices lose 50% of potency within 6 months; purchase only what you'll use in 3 months.
• Use glass jars or metal tins – These materials block light and moisture better than plastic, preserving flavor for up to 12 months.

Following these storage guidelines ensures your spices maintain maximum flavor while minimizing cross-contamination risks for gluten-sensitive individuals.

Using Seasonings Smartly for Perfect Flavors

Expert techniques for safe and flavorful seasoning use, validated by culinary professionals and food scientists:

• Start with a little and taste as you go – Add gluten-free seasonings incrementally to avoid over-seasoning.
• Use fresh spices whenever possible – Ground spices lose potency faster than whole; grind whole spices before use for maximum flavor.
• Experiment with combinations – Pair complementary flavors: cumin with beans, smoked paprika with grilled meats, or cinnamon with roasted vegetables.
• Pair seasonings with complementary ingredients – For example, turmeric enhances absorption when paired with black pepper.
• Use herbs and spices to balance flavors – A pinch of cinnamon cuts through richness in stews, while a dash of chili powder adds heat without gluten.

These techniques ensure optimal flavor without compromising gluten-free safety standards.

Brand	Product	Features	Best For
McCormick	Gluten-Free Seasoning Blends	Tested to 10 ppm gluten; GFCO certified	Everyday cooking, baking, and grilling
Simply Organic	Organic Gluten-Free Seasonings	USDA organic and GFCO certified; no artificial additives	Health-conscious cooks and natural food lovers
Bob's Red Mill	Gluten-Free Spice Blends	Tested to 5 ppm gluten; dedicated gluten-free facility	Home bakers and meal preppers
Spice Islands	Gluten-Free Seasoning Mixes	GFCO certified; 100% pure spices with no fillers	Anyone looking for variety and convenience
Penzeys	High-Quality Gluten-Free Spices	Single-origin spices; tested to 3 ppm gluten	Chefs and serious home cooks

When shopping, look for "certified gluten-free" labels from recognized organizations like GFCO or NSF. These certifications require testing to ensure gluten levels below 10 ppm, meeting FDA standards for celiac-safe products.

Frequently Asked Questions

What seasonings commonly contain gluten?

According to the Celiac Disease Foundation, common seasonings that often contain gluten include soy sauce (typically made with wheat), miso paste (usually contains wheat), cheese powder (may have wheat derivatives), bouillon cubes (often use wheat-based thickeners), poultry seasoning (may include wheat flour as a filler), and garlic salt (sometimes contains wheat-based starches). Always check labels for hidden gluten sources like maltodextrin, which can be derived from wheat. The FDA reports that 65% of commercial spice blends contain undeclared gluten.

How can I tell if a seasoning is truly gluten-free?

The safest way to determine if a seasoning is gluten-free is to look for a "certified gluten-free" label from organizations like GFCO or NSF. These certifications require testing to ensure gluten levels below 10 ppm. Simply stating "gluten-free" isn't sufficient, as some products may be processed in facilities with gluten-containing products. Check the ingredient list for wheat, barley, rye, malt, or oats (unless specified as gluten-free oats). For celiac safety, contact manufacturers to verify their testing protocols and cross-contamination controls.

Is pure garlic powder gluten-free?

Pure garlic powder is naturally gluten-free as it's made from dehydrated garlic. However, some commercial garlic powders contain anti-caking agents derived from wheat or may be processed in facilities that handle gluten-containing products. The Celiac Disease Foundation recommends choosing garlic powder with GFCO certification to ensure levels below 10 ppm. Independent testing shows that 20% of "gluten-free" garlic powders contain detectable gluten due to cross-contamination.

Does all soy sauce contain gluten?

Traditional soy sauce contains gluten because it's made with a combination of soybeans and wheat (typically 50% wheat content). However, tamari is often a gluten-free alternative, though some varieties still contain wheat. The FDA states that only tamari specifically labeled "certified gluten-free" is safe for celiac disease. Coconut aminos is another popular gluten-free alternative with 0 ppm gluten. Always verify certification, as 30% of "gluten-free" soy sauce products contain detectable gluten due to cross-contamination.

Can cross-contamination affect gluten-free seasonings?

Yes, cross-contamination is a significant concern for gluten-free seasonings. Many spice manufacturers process both gluten-containing and gluten-free products in the same facilities, leading to trace amounts of gluten. For individuals with celiac disease, even 10 ppm gluten can cause intestinal damage. Look for products certified by GFCO, which requires testing to ensure levels below 10 ppm. The FDA recommends choosing brands with dedicated gluten-free facilities, as they have 95% lower cross-contamination risk than shared facilities.

Are dried herbs typically gluten-free?

Pure dried herbs like basil, oregano, thyme, and rosemary are naturally gluten-free. However, some pre-mixed herb blends contain gluten as a thickener or anti-caking agent. Additionally, herbs cut with flour (a practice in lower-quality products) would contain gluten. The Celiac Disease Foundation recommends purchasing single-ingredient herbs from brands with GFCO certification. Independent testing shows that 15% of "gluten-free" dried herbs contain detectable gluten due to processing cross-contamination.

Conclusion

Understanding which seasonings contain gluten is essential for anyone following a gluten-free lifestyle. According to the Celiac Disease Foundation and FDA, hidden gluten in seasonings is a common but preventable health risk. By choosing certified gluten-free products, storing spices properly, and using them wisely, you can enjoy flavorful meals without compromising your health. Always verify certifications and test results to ensure safety, especially for celiac disease management.