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If you can’t digest gluten, you should stay away from grains, breads, pastas, and baked goods that have yeast in them. But there are plenty of healthy gluten-free options to keep you satisfied.
Gluten is a group of proteins that can be found in grains like wheat, barley, and rye. Many people don’t eat it because they don’t like it or because it makes their health worse.
People with celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) all have bad reactions to gluten and need to follow a gluten-free diet. These conditions are considered gluten-related disorders, though they are sometimes referred to as forms of gluten intolerance.
Crohn’s disease and NCGS both cause diarrhea, gas, and bloating, and they can both damage the intestines. But celiac disease is an autoimmune disease that can lead to other serious health problems, like anemia, slow growth, and problems with the nervous system.
Wheat allergy involves to an allergic reaction to wheat proteins, which may cause life threatening symptoms. This condition is treated with a wheat-free diet but not necessarily a gluten-free diet.
People who are allergic to wheat must stay away from wheat, but most people can eat other grains, even gluten-containing grains like rye and barley.
Meanwhile, people with celiac disease and NCGS must avoid all gluten-containing foods to manage their symptoms. Notably, many nutritious foods are naturally gluten-free, and quite a few companies make delicious gluten-free products.
Here are 8 foods to avoid if you have a gluten intolerance and 7 you can safely eat.
Oats are naturally gluten-free but may be contaminated with gluten during processing. If buying oats, look for a “gluten-free” label on the package.
Beans are one of the most versatile, nutrient-dense foods around. Packed with protein, fiber, vitamins and minerals, they have long been a staple food for cultures across the globe. However, for those following a gluten-free diet, the safety of beans may raise some questions. After all, beans often sit alongside other grains in the grocery store, leading some to wonder – are beans wheat-free?
The good news is that beans themselves are naturally gluten-free. However, cross-contamination is still a concern for sensitive individuals. Let’s take a closer look at beans and their suitability for gluten-free diets.
An Overview of Beans
Beans come in a wide range of varieties, shapes, sizes and colors. Some of the most common include:
- Black beans
- Pinto beans
- Kidney beans
- Garbanzo beans (chickpeas)
- Cannellini beans
- Navy beans
- Lentils
- Split peas
Despite their diverse appearances, all beans and legumes belong to the plant family Leguminosae. They are unique in their high protein and fiber content, with one cup of cooked beans providing around 15 grams of protein and up to 16 grams of fiber. Beans are also packed with key micronutrients like iron, magnesium, folate and potassium.
In terms of nutrition beans offer many benefits for those on a gluten-free diet
- They provide a vegetarian source of protein to replace gluten-containing grains.
- They contain more fiber than many gluten-free grains, helping improve digestive health.
- They offer key micronutrients that are often lacking in gluten-free diets.
- They promote feelings of fullness and stable blood sugar levels.
Are Beans Naturally Wheat-Free?
The beans themselves, whether dried or canned, are naturally gluten-free. Legumes are not taxonomically related to grains at all. Beans grow in pods on bushy plants, while wheat and gluten-containing grains grow on grasses.
So if you purchase a bag of plain unseasoned beans or chickpeas you can be assured there is no wheat content. Even most flavored canned beans are gluten-free, though it’s still smart to check labels for questionable ingredients.
But while beans don’t naturally contain gluten, they are often produced alongside wheat and other grains. This means there is some risk of cross-contamination during growing, harvesting, transport and processing. Individual sensitivity levels vary, but for those highly sensitive, even small amounts of cross-contact gluten could trigger symptoms.
In recent years, more certified gluten-free bean options have hit store shelves. Brands like Eden Foods offer canned beans verified to have no detectable gluten. Buying certified products can provide that extra assurance. Checking gluten-free watchdog sites for tested products is also wise for the extra-cautious.
Tips for Safely Enjoying Beans on a Gluten-Free Diet
Here are some tips for safely incorporating beans into your gluten-free lifestyle
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Purchase beans in clearly labeled, gluten-free packages instead of from bulk bins. This reduces risk of cross-contact from shared scoops.
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Carefully rinse and sort through dried beans to check for stray wheat kernels or debris. Sorting through canned beans can also help detect contamination.
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Choose certified gluten-free bean brands like Eden Foods for highest assurance. Or verify a brand’s gluten testing protocols.
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If using a flavored product, check the label to ensure no gluten-containing ingredients are used, like malt vinegar.
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Consider buying beans grown in gluten-free facilities to reduce odds of cross-contact in processing.
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Cook beans from scratch to control for cross-contact as opposed to eating bean dishes at restaurants.
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Look for whole, unprocessed beans which are less likely to contain hidden gluten than bean flours, powders or isolates.
With proper precautions, beans can be safely enjoyed as part of a balanced gluten-free diet. Their high fiber and protein provide ample nutrients often lacking from packaged gluten-free foods.
Mix up your bean game by using black beans in quesadillas, chickpeas in vegetarian curries, and white beans in soups and chilis. The options are endless with these naturally wheat-free legumes. Just be sure to take care in verifying their purity and watch for any symptoms of a reaction.
The Bottom Line
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Beans themselves do not naturally contain gluten, being from an entirely different plant family than wheat and grains.
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However, because beans are often farmed rotationally with gluten grains, there is some risk of cross-contamination.
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Individuals with celiac disease or gluten sensitivity should purchase beans labeled gluten-free or from trusted, certified brands.
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Carefully check dried beans for stray grains and thoroughly rinse before cooking as an extra precaution.
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Avoid bulk bins or heavily processed bean products and stick to simple, whole bean forms.
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When in doubt, contact the manufacturer directly to inquire about their protocols for avoiding cross-contact.
While bean safety on gluten-free diets requires some extra care and caution, for most, they can be enjoyed worry-free. The versatile legume is worth the effort for its wealth of nutritional benefits.
So toss those gluten-free worries aside, and embrace beans and all their fiber, protein and micronutrient glory. Your body and tastebuds will thank you.
Fruits and vegetables
Fruits and vegetables are naturally gluten-free. However, certain premade products, such as battered vegetables and candy-coated fruit, may contain gluten. The following are some options:
- apples
- avocados
- berries
- bananas
- citrus fruits
- plums
- peaches
- spinach
- kale
- onions
- sweet potatoes
- broccoli
- cauliflower
- carrots
- peppers
- butternut squash
- zucchini
- Brussels sprouts
- mushrooms
Because they don’t contain gluten, beans and lentils are often used to make gluten-free pasta and other foods. Examples include:
- red lentils
- black beans
- chickpeas
- kidney beans
- cannellini beans
- pinto beans
- peas
- adzuki beans
Gluten-free grains and grain products
Although many grains are off-limits for people with a gluten intolerance, some grains are gluten-free, including:
- quinoa
- buckwheat
- millet
- sorghum
- oats
- millet
- amaranth
- wild rice
- corn
- teff
- brown rice
- These grains are used to make gluten-free breads, crackers, and other baked goods.
To reduce the risk of cross contamination, be sure to buy only products that have been certified gluten-free.
On their own, animal proteins such as the following are naturally gluten-free:
- eggs
- meat
- poultry
- fish
- shellfish
- dairy products like plain yogurt and cheese
However, any added flavorings or marinades may contain gluten. Be sure to check the ingredient labels on packaged products.
7 Gluten Free Grains That Are Super Healthy | VisitJoy
FAQ
Are beans wheat free?
What beans are not gluten-free?
Do pinto beans have wheat?
Are refried beans gluten free?
They contain no gluten ingredients or gluten allergens. Old El Paso Traditional Refried Beans and all varieties of Old El Paso refried beans are free from declared major allergens, including gluten. Ortega Traditional Refried Beans all Ortega refried bean varieties are free from declared major allergens, including gluten.
Are Bush’s refried beans gluten-free?
Bush’s Traditional Refried Beans, and all of Bush’s refried bean varieties, are gluten-free. These brands of refried beans list no gluten ingredients, and do no list gluten as an allergen. As such, they are likely gluten-free and safe for people with celiac disease.
Are beans and legumes gluten-free?
Beans and legumes, in their natural state, are gluten-free. They are a great source of nutrition for anyone on the gluten-free diet and there is no reason not to eat them.
How do I know if my beans are gluten-free?
When buying packaged beans, check the container to make sure they’re safe from cross-contamination. If your package is labeled gluten-free, that means it has less than 20 parts per million (ppm) of gluten, making it generally safe to eat, according to the FDA. In some cases, your beans may even have a Certified Gluten-Free seal on the package.