Can Celiacs Have Soup? Navigating a Gluten-Free Diet Safely

October 28, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), celiac disease is a chronic digestive and immune disorder that damages the small intestine upon eating gluten. This makes a simple bowl of soup a potential risk, leaving many to wonder: can celiacs have soup? The good news is that with careful attention to ingredients and preparation, many delicious and safe soups are possible.

Quick Summary

Individuals with celiac disease must be careful with soups due to potential hidden gluten in thickeners, broths, and other ingredients. Safe options include homemade soups using certified gluten-free products and selecting verified gluten-free commercial brands.

Key Points

Check Labels Thoroughly: Always read the ingredients list on packaged soups, broths, and seasonings for hidden gluten sources like wheat, barley, or rye.
Avoid Gluten-Based Thickeners: Creamy soups are often thickened with flour. Opt for recipes that use cornstarch, pureed vegetables, or naturally starchy legumes instead.
Prioritize Certified Gluten-Free: For store-bought options, look for a 'Certified Gluten-Free' label to guarantee the product meets strict safety standards.
Prevent Cross-Contamination at Home: In a shared kitchen, use dedicated or meticulously cleaned cookware and utensils to avoid gluten transfer.
Choose Homemade for Full Control: Making soup from scratch with naturally gluten-free ingredients provides the safest, most reliable dining experience.
Beware of Restaurant Soups: Restaurant soups are high-risk for cross-contamination. Always communicate with the staff about your celiac disease and preparation methods.

The Hidden Dangers: Why Soups Can Be Risky for Celiacs

While many soup ingredients like vegetables, meat, and herbs are naturally gluten-free, the preparation process for both commercial and restaurant-made soups can introduce hidden gluten. A key concern is the use of gluten-containing agents to thicken the broth or add flavor.

Common Sources of Hidden Gluten in Soups

Thickeners: Many creamy soups and chowders use wheat flour to achieve a thick, smooth consistency. A traditional flour-based roux is a major source of gluten.
Broths and Bouillons: Store-bought broths, stocks, and bouillon cubes are common culprits. Ingredients lists might include hidden gluten under terms like 'natural flavors,' 'yeast extract,' or even just unspecified 'stock'.
Add-ins: Certain processed additions like malt, some seasoning blends, soy sauce, and barley (found in some barley and mushroom soups) can all contain gluten.
Cross-Contamination: In restaurant kitchens, cross-contamination is a significant risk. Serving spoons, shared pots, and cooking surfaces can transfer gluten from other dishes into a seemingly safe soup.

Making Safe Choices: Store-Bought vs. Homemade

Both store-bought and homemade soups can be safe options for celiacs, but they require different levels of vigilance. A clear understanding of the pros and cons helps in making the right choice for your needs.


Feature	Homemade Soups	Store-Bought Soups
Control	Complete control over ingredients and process, ensuring 100% gluten-free content and preparation.	Rely on manufacturer labeling and production methods. Potential for cross-contamination in shared facilities.
Cost	Often more economical, especially when making a large batch.	Can be more expensive, especially certified gluten-free specialty brands.
Convenience	Requires time for preparation, cooking, and clean-up.	Quick and convenient, ideal for busy days. Simply heat and serve.
Label Reading	No labels needed. You choose every ingredient, eliminating guesswork.	Requires careful label reading to check for certified labels and hidden ingredients.

Creating Your Own Safe Soups

Creating delicious, gluten-free soup from scratch is the most reliable way to ensure it is celiac-safe.

Essential Ingredients and Substitutions

Start with a Safe Base: Always use a broth labeled 'certified gluten-free.' Brands like Pacific Foods, Kettle & Fire, and some Swanson varieties are good choices.
Thickening Agents: To get a rich, thick texture without flour, use one of these safe alternatives:
- Cornstarch or Arrowroot Powder: Create a slurry by mixing with cold water before whisking into hot soup.
- Pureed Vegetables: Blending starchy vegetables like potatoes, butternut squash, or cauliflower directly into the soup thickens it naturally.
- Lentils or Beans: As they cook, legumes release starch that adds body to the soup.
- Dairy or Coconut Milk: Cream, milk, or full-fat coconut milk can create a creamy texture.
Gluten-Free Additions: For a heartier soup, consider adding gluten-free noodles, certified gluten-free oats, or wild rice.

The Importance of Preventing Cross-Contamination

For a truly safe homemade soup, diligent cross-contamination prevention is essential, especially in a shared kitchen.

Best Practices for Home Cooking:

Use separate utensils, cutting boards, and pots that have not been in contact with gluten.
Wash all surfaces thoroughly before cooking.
Store gluten-free items separately from gluten-containing products.

Finding Safe Store-Bought Soups

While homemade is the safest, many reputable brands offer safe, convenient options.

Tips for Shopping:

Look for 'Certified Gluten-Free': This label is the gold standard and means the product meets strict standards for gluten content.
Read the Ingredients List: Even if a soup is not certified, the allergen list must call out wheat if it's present. Scrutinize all flavorings, starches, and additives.
Stay Brand Aware: Research brands known for their gluten-free products, like Amy's Kitchen, Kettle & Fire, and Pacific Foods.

Conclusion: Mindful Choices for Safe Soups

So, can celiacs have soup? Absolutely, but the answer is never as simple as 'yes' or 'no.' It depends entirely on the soup's ingredients, preparation, and the manufacturer's diligence. By understanding where gluten can hide, utilizing safe cooking methods at home, and carefully reading labels on store-bought products, individuals with celiac disease can confidently enjoy a warm, comforting bowl without risking their health. Whether you choose to cook from scratch or find a certified gluten-free brand, vigilance is the key to a safe and delicious meal. You can learn more about managing celiac disease and a gluten-free diet from the Celiac Disease Foundation.

Delicious Gluten-Free Soup Examples

Here are some examples of soups that are typically easy to make gluten-free:

Classic Chicken and Rice Soup: Ensure you use certified gluten-free broth and plain white or brown rice.
Hearty Split Pea Soup: Naturally gluten-free, this classic is safe as long as no barley or malt is added.
Butternut Squash Soup: This creamy, naturally gluten-free soup gets its thickness from the pureed squash itself.
Lentil Soup: Another naturally gluten-free option, perfect for a filling, fiber-rich meal.

Eating Out Safely

When dining at a restaurant, the risk of cross-contamination is higher, but with proper communication, it can be managed. Always inform your server that you have a severe gluten allergy and ask for details on how a particular soup is prepared. Avoid soups with croutons, pasta, or creamy bases unless the restaurant explicitly states they are made in a dedicated gluten-free way.

Frequently Asked Questions

No. Many commercial broths and bouillons contain hidden gluten from thickeners, flavorings, or yeast extract. You must read labels carefully and choose a brand that is specifically marked 'gluten-free'.

Yes, but only if they are specifically labeled 'certified gluten-free.' Standard oats are often processed on the same equipment as wheat and are at high risk for cross-contamination.

Safe gluten-free thickening agents include cornstarch, arrowroot powder, or blending in cooked starchy vegetables like potatoes, beans, or butternut squash. Using a pureed portion of the soup itself is also effective.

Cross-contamination is the transfer of gluten from one food to another, often via shared surfaces or utensils. In the kitchen, you can prevent it by using dedicated cutting boards, pots, and utensils for gluten-free cooking.

Some canned soups are safe if they are explicitly labeled gluten-free. However, many common varieties contain gluten in thickeners or flavorings. Always check the label for certification.

Not always. Traditional miso paste is often fermented with barley, which contains gluten. You must check the specific brand to ensure it is made with a gluten-free grain like rice or soybeans.

It's best to speak directly with the chef or kitchen manager. Many restaurants use flour-based thickeners and may have cross-contamination risks. Clearly state your celiac disease and ask about their preparation process and ingredients.