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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.
Gluten-free diets are becoming increasingly popular, even among people who don’t have celiac disease or gluten sensitivity. Approximately 3 million Americans have celiac disease, and many more steer clear of gluten due to gluten intolerance or by choice. For those following a gluten-free diet, knowing what foods contain gluten is crucial. One common question is whether shrimp is gluten-free. In this comprehensive guide, we’ll cover everything you need to know about shrimp and gluten.
What is Gluten?
Before diving into whether shrimp contains gluten, let’s first cover the basics. Gluten is a general name for proteins found in certain cereal grains like wheat, barley, and rye. The two main proteins that make up gluten are gliadin and glutenin.
When flour is mixed with water, the gluten proteins form elastic strands that give bread and other baked goods their chewy texture. For most people, gluten poses no issues. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine.
Symptoms of gluten intolerance can include bloating, abdominal pain, diarrhea, constipation, headache, fatigue and skin rashes The only treatment is following a strict lifelong gluten-free diet. This means avoiding foods and products containing wheat, barley, rye and often oats
Is Shrimp Naturally Gluten-Free?
The simple answer is yes, Shrimp is naturally gluten-free, Shrimp are crustaceans that live in salt water, They do not contain any gluten proteins
All plain, raw, unseasoned shrimp, prawns and other shellfish do not naturally contain gluten. You can enjoy boiled, grilled, baked or fried shrimp without worry if you have celiac disease or are avoiding gluten for other reasons.
So plain shrimp gets the green light on a gluten-free diet. But what about the many shrimp products on the market? Let’s take a closer look.
Gluten-Free:
- Raw, fresh shrimp
- Frozen, raw shrimp
- Canned or pouched cooked shrimp
- Shrimp scampi made with gluten-free ingredients
- Shrimp burgers and cakes made with gluten-free binders like rice flour
- Shrimp broths and stocks made without gluten-containing ingredients
May Contain Gluten:
- Pre-seasoned shrimp with marinades and spice blends
- Battered shrimp made with wheat flour
- Shrimp burgers and cakes made with breadcrumbs or wheat flour
- Shrimp broths and stocks made with soy sauce or wheat-based seasonings
- Canned shrimp in sauce, especially cream-based sauces
- Frozen shrimp entrees containing gluten ingredients
- Shrimp scampi made with wheat flour or gluten-containing ingredients
Contains Gluten:
- Shrimp tempura battered with wheat flour
- Any breaded or wheat flour-coated shrimp
- Shrimp packed in soy sauce (contains wheat)
- Imitation crab meat (contains wheat starch and other gluten sources)
As you can see, there are plenty of shrimp products on the market that contain gluten or may be cross-contaminated. When purchasing any processed shrimp item, it is critical to carefully read the ingredient label to confirm it is gluten-free. Look for trusted gluten-free labels from organizations like GFCO, NSF and Crossed Grain symbol.
If dining out, inform your server that you require gluten-free options. Ask about how menu items like shrimp scampi, coconut shrimp and other battered shrimp dishes are prepared. Request plain grilled, broiled or steamed shrimp if unsure. Check that condiments and sides are gluten-free. Better safe than sorry when eating out with celiac disease or gluten sensitivity.
Good Gluten-Free Shrimp Brands
Luckily there are many reputable brands offering high-quality gluten-free shrimp products
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True North Wild & Raw Shrimp – Raw, shell-on frozen shrimp sustainably caught in US waters.
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Wild Culture Sustainably Caught Shrimp – Cooked, peeled and deveined shrimp frozen in BPA-free pouches.
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SafeCatch Elite Wild Caught Shrimp – Non-GMO, sustainably sourced shrimp. Also offering gluten-free tuna and salmon.
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Crown Prince Natural Shrimp – Canned and pouched wild shrimp from trusted gluten-free brand.
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ubiquitous Sea Shrimp – Whole30 Approved, additive-free shrimp from Iceland.
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Outer Aisle Cauliflower Sandwich Shrimp – Cauliflower-based shrimp alternative made from non-GMO vegetables.
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Simple Truth Organic Shrimp – USDA Organic peeled, cooked shrimp available frozen or refrigerated.
When scoping out your grocery store’s seafood department or local fish market, don’t be afraid to ask questions. Inquire about where the shrimp come from and what additives or seasonings might be present. Feel confident purchasing plain raw shrimp and cooking it yourself at home.
Shrimp Nutrition Facts
Shrimp provides an impressive array of nutrients, making it a smart choice in a gluten-free diet:
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High in protein – 1 serving contains 18g, providing over 30% of the recommended daily value. Important for maintaining muscle mass.
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Low in calories – 100g of shrimp only has 99 calories.
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Low in fat – Under 1 gram of fat per serving. Mainly heart-healthy omega-3 fatty acids.
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High in minerals – Provides substantial amounts of iron, sodium, calcium, magnesium and phosphorus.
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Rich in B12 – Over 150% of your daily vitamin B12 needs in a 3 oz portion. Supports nerve function.
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Contains antioxidant selenium – Shrimp provide over 50% of selenium RDV which protects cells.
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Source of Niacin – Aid for converting food into energy.
Shrimp offer a nutritional powerhouse of protein, vitamins and minerals in a low calorie, fat free package. An excellent addition to any gluten-free diet.
How to Prepare Gluten-Free Shrimp
Preparing shrimp at home ensures you can control ingredients and avoid cross-contamination. Here are some recipe ideas for enjoying gluten-free shrimp:
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Grilled Shrimp – Toss peeled, deveined shrimp in olive oil, lemon juice and garlic. Grill 3-4 minutes each side.
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Shrimp & Sausage Skillet – Cook chopped gluten-free sausage then add shrimp and veggies. Serve over cauliflower rice.
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Shrimp Fajitas – Saute peppers, onions and seasoned shrimp. Wrap in corn or gluten-free flour tortillas.
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Garlic Shrimp Alfredo – Saute shrimp in butter and garlic. Toss with gluten-free fettuccine and homemade alfredo sauce.
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Coconut Curry Shrimp – Simmer shrimp in a sauce of coconut milk, curry powder and veggies. Serve over rice noodles.
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Shrimp Spring Rolls – Stuff rice paper wrappers with shrimp, rice noodles, cucumber, lettuce and herbs.
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Shrimp & Avocado Salad – Top mixed greens with shrimp, avocado, tomato and lemon vinaigrette.
With so many flavorful recipe options, you’ll never get bored with shrimp on a gluten-free diet. It can be used in everything from quick weeknight dinners to fancy dinner party entrees.
Dining Out Gluten-Free
When eating at restaurants, steer clear of breaded coconut shrimp, shrimp tempura or other obvious glutenous menu items. Ask about certain dishes containing wheat-thickened sauces or soy sauce. Wait staff should be knowledgeable about gluten and menu preparation. Here are some suggestions for ordering gluten-free:
- Grilled, steamed or broiled shrimp
- Shrimp cocktail
- Shrimp tacos in corn tortillas
- Shrimp salad without croutons
- Shrimp pizza on gluten-free crust
- Shrimp stir fry without soy/teriyaki sauce
- Cioppino or seafood stew made gluten-free
Check that sides and dressings provided are also gluten-free. Request all fried items like fries be cooked in a dedicated fryer since flour can contaminate. Going to a higher end seafood restaurant likely means more gluten-free menu options. Call ahead if really concerned.
The Takeaway on Shrimp & Gluten
Several processed foods and other items
Many processed foods and other popular items may also contain gluten. These include:
- meat substitutes such as veggie burgers and plant-based hot dogs
- prepared lunch meats
- processed cheeses
- egg substitutes
- canned soups and soup mixes
- puddings and instant dessert mixes
- certain ice creams
- breakfast cereals
- french fries and other fried foods
- flavored tofu products
If you have a gluten intolerance, it may seem like you can’t eat much. But many tasty and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.
If you have a gluten intolerance, you can enjoy the following foods.
Some snack foods
Snack foods are a common source of gluten. Snacks that are likely to contain gluten include:
- pretzels
- granola bars
- cereal bars
- chips
- energy bars
- cookies
- snack mixes
- candy bars
Some drinks are made with ingredients that contain gluten, so it’s important to read labels. Beverages that may contain gluten include:
- beer
- bottled wine coolers
- premade coffee drinks
- drink mixes
How to make FRIED SHRIMPS gluten-free & dairy-free
Can you make gluten free coconut shrimp without coconut?
This recipe for gluten free coconut shrimp can easily be made without, well, coconut. Just increase the amount of panko-style gluten free bread crumbs. If you’d like more coconut flavor, use virgin coconut oil for frying that isn’t triple-filtered. It will have a mild coconut flavor. You can also use coconut milk in batter recipe.
Can you eat cooked shrimp with gluten free sauce?
You can also toss cooked shrimp in my homemade gluten free Alfredo Sauce and serve it over gluten free pasta. I try to buy peeled and deveined shrimp whenever I can because I personally hate to clean shrimp. If you can’t find deveined shrimp in your store. Here are easy directions to clean your shrimp: Allow your shrimp to thaw.
What is a gluten-free Seafood Dip?
GLUTEN-FREE SEAFOOD DIP This seafood dip is a combination of shrimp, crab, sour cream, and onion dip seasoning. It’s an easy make-ahead cold crab dip recipe that gets devoured by guests as it is so good. 3. QUICK & EASY GLUTEN-FREE PAD THAI This gluten-free pad Thai recipe is better than your local takeout.
What is a gluten-free shrimp & Broccoli Skillet?
This gluten-free shrimp and broccoli skillet is covered in a garlic butter sauce with no shortage of lemon juice, a little wine, shallots, and a touch of spice. It is such a winning recipe and is really easy to make too! Get your simple staple ingredients ready for a tasty succulent shrimp and crisp broccoli skillet dinner. 12.