Is Amaranth Gluten Free?

Why amaranth is gluten free

Gluten is a protein found in wheat, barley, rye and their derivatives. Amaranth isn’t related to any of them. It is a small seed that is cooked and eaten like a grain, and it is on the lists of naturally gluten-free grains published by both the Celiac Disease Foundation and Beyond Celiac. The NIDDK also names amaranth flour as safe to eat on a gluten-free diet. In its plain, single-ingredient form, amaranth contains no gluten of its own.

The real risk: cross-contact

Being naturally gluten free isn’t quite the same as being safe in your cupboard. Grains are considered high-risk for cross-contact, which happens when a gluten-containing food touches a gluten-free one. Gluten-free grains are often grown, milled and packed close to wheat, barley or rye, and even tiny amounts of gluten can damage the small intestine in people with celiac disease. There is research suggesting some naturally gluten-free grains can pick up gluten through harvesting and processing.

So the amaranth itself is fine, but the bag you pick up may not be. That is why we call it safe with care rather than safe without thinking.

Where hidden gluten can sneak in

• Bulk bins. The Celiac Disease Foundation advises against buying grains from bulk bins because of possible cross-contact with gluten.
• Blends and mixes. Amaranth is often sold in multigrain cereals, flour blends, crackers and snack bars. Any of these may also contain wheat, barley, rye or malt.
• Shared equipment. A product made on the same lines as wheat flour can carry traces even if the recipe has none.
• Flavorings and additives. In processed foods, starches, thickeners and flavorings can be made from gluten-containing grains.

How to check labels and ask questions

Whenever you can, buy amaranth grain or flour that is labeled gluten free and, ideally, certified gluten free by a third-party organization. If you are worried about a particular grain, choose versions tested for gluten at less than 20 parts per million, the level the Celiac Disease Foundation points to for tested grains.

1. Look for a gluten-free or certified gluten-free claim on the front or back of the pack.
2. Read the ingredient list for wheat, barley, rye, malt and brewer’s yeast.
3. Check for allergen or shared-equipment statements about wheat.
4. If you aren’t sure, don’t eat it. Contact the manufacturer or check their website for details on how it is processed.

Our gluten-free food labels guide explains what each claim means, and understanding gluten-free labels is a handy companion when you’re standing in the aisle. Remember that “wheat-free” does not automatically mean gluten free.

Eating amaranth safely at home and out

Store your amaranth in a sealed container away from gluten-containing flours, and use clean pots, utensils and surfaces. If you share a kitchen, cook it separately from foods containing gluten. When eating out, tell the staff you need to avoid gluten and ask how the dish is prepared, since shared pans and utensils can cause cross-contact.

If you like checking products on your phone, a scanner can help you compare options quickly. See choosing a gluten checker or our top gluten-free apps for ideas. These are useful aids, but they don’t replace reading the label yourself.

Other grains you can choose

If amaranth isn’t available in a safe form, there are plenty of other naturally gluten-free options, including quinoa, buckwheat groats, millet, sorghum, teff and rice. The same label rules apply to each of them. If you still have symptoms despite a careful gluten-free diet, speak with your doctor or a registered dietitian who knows celiac disease. They can help work out whether hidden gluten or something else is the cause.

This article is for general information only and is not medical advice. If you think you have celiac disease or a gluten-related condition, talk to a doctor or registered dietitian before changing your diet.