Debunking the Myth: Is Almond Milk Bad for Gluten Intolerance?

November 22, 2025 •

3 min read

Over 3 million Americans have celiac disease, the most severe form of gluten intolerance. Many individuals managing this condition or a non-celiac gluten sensitivity frequently ask: Is almond milk bad for gluten intolerance? Generally, it is not, as almond milk is naturally gluten-free, but caution is necessary when choosing commercial brands.

Quick Summary

Almond milk derived from simple ingredients contains no gluten. The main challenge for those with gluten intolerance is avoiding accidental gluten exposure from shared manufacturing equipment or specific gluten-containing additives found in some flavored or fortified commercial products. Product certification is a key safety indicator.

Key Points

Naturally Gluten-Free: Almonds and water, the primary ingredients in almond milk, contain no gluten.
Cross-Contamination Risk: Commercial almond milk can be contaminated during processing on shared equipment with gluten-containing grains.
Hidden Ingredients: Flavorings (like malt extract from barley) or thickeners in commercial products may contain gluten.
Look for Certification: The safest option for gluten intolerance is almond milk with a 'Certified Gluten-Free' label (under 20 ppm).
Plain is Safer: Unsweetened, plain almond milk generally has fewer additives and a lower risk of containing hidden gluten.
Brand Vigilance: Reputable brands like Silk, Califia Farms, and Blue Diamond offer verified gluten-free almond milk options.

Understanding Gluten and Almond Milk

Gluten is a group of proteins found in cereal grains, such as wheat, barley, and rye. For individuals with gluten intolerance, including those with celiac disease, consuming gluten can lead to adverse health effects, including intestinal damage and inflammation. Almonds, being nuts, are naturally free from gluten. Therefore, almond milk, made from a simple blend of almonds and water, should be a safe beverage option.

The Natural State of Almond Milk

Pure almond milk is made by blending almonds with water and then straining the solids. Neither of these core ingredients contains gluten. This makes homemade almond milk, or very simple commercial versions, inherently gluten-free and suitable for those with gluten-related disorders.

Potential Risks in Commercial Almond Milk

While naturally gluten-free, commercial almond milk products can pose risks for gluten-intolerant individuals due to two main factors: ingredients and processing.

1. Hidden Gluten Ingredients

Some commercial almond milks, particularly flavored or fortified varieties (like vanilla or chocolate), may contain additives derived from gluten-containing sources. Potential culprits include:

Malt Flavoring: Malt extract or flavoring is often derived from barley, which contains gluten, unless explicitly labeled as gluten-free.
Thickeners and Stabilizers: Ingredients like modified food starch might be wheat-based if the source isn't specified. However, common stabilizers like xanthan gum or gellan gum are typically gluten-free.
Natural Flavors: The term "natural flavors" can sometimes mask gluten-derived components, although this is less common with plain almond milk.

2. Cross-Contamination

Cross-contamination (or cross-contact) occurs when gluten-free food comes into contact with gluten-containing food, either through shared equipment, storage, or airborne particles in a manufacturing facility. Many plant-based milk products, such as oat milk (which can be a source of gluten if not certified), might be processed on the same lines as almond milk. Even trace amounts of gluten (above 20 parts per million, or ppm, in the US) can trigger a reaction in individuals with celiac disease.

Comparison: Gluten-Free vs. Standard Almond Milk

The key difference between almond milks for a gluten-intolerant person lies in their certification and ingredient list. Here is a comparison:


Feature	Certified Gluten-Free Almond Milk	Standard Commercial Almond Milk
Gluten Content	Guaranteed less than 20 ppm (often stricter with third-party certification).	May contain trace amounts due to shared equipment.
Ingredients	Ingredients are verified gluten-free. Simple formulations are common.	May contain hidden gluten in flavorings or thickeners.
Labeling	Bears a "Certified Gluten-Free" symbol (e.g., GFCO) or an FDA-compliant "Gluten-Free" claim.	May not have a specific gluten-free claim.
Safety for Celiacs	Considered safe.	Use with caution; high risk for sensitive individuals.

How to Choose Safe Almond Milk

For those with gluten intolerance, selecting the right almond milk requires diligence:

1. Look for Certification Labels

The most reliable method is to choose products with a Certified Gluten-Free label from a third-party organization. This ensures the product and its manufacturing process adhere to strict standards, typically below 20 ppm of gluten. Brands like Silk, Almond Breeze, and Califia Farms often offer certified options.

2. Read the Ingredient List

Scrutinize the ingredients for red flags, such as:

Wheat, barley, rye, or malt.
"Natural flavors" (if highly sensitive, contact the manufacturer).
Modified food starch (unless specified as corn, potato, or tapioca).

3. Choose Unsweetened and Plain

Flavored varieties have a higher risk of containing hidden gluten. Sticking to plain, unsweetened almond milk reduces the number of ingredients and thus the risk.

4. Consider Making Your Own

To have complete control over ingredients and eliminate cross-contamination risk, make almond milk at home using only almonds and water.

Conclusion

Is almond milk bad for gluten intolerance? No, almond milk is fundamentally gluten-free. However, commercially available almond milk products may not always be safe due to potential cross-contamination during processing or the inclusion of hidden gluten in additives. Individuals with celiac disease or significant gluten sensitivity should prioritize products that are clearly labeled as "Certified Gluten-Free" to ensure safety and peace of mind. Always check the label before consuming.

Frequently Asked Questions

No, while naturally gluten-free, commercial almond milk may contain gluten due to cross-contamination during manufacturing or hidden ingredients in flavorings. Always check the label.

Yes, a person with celiac disease can drink almond milk, but they should only consume products that are specifically labeled as 'Certified Gluten-Free' to avoid adverse reactions from trace gluten.

Potential gluten sources in almond milk include malt flavoring (often derived from barley) and modified food starch if not sourced from corn, potato, or tapioca.

The best way to be sure is to buy almond milk that has a third-party 'Certified Gluten-Free' stamp, or you can make your own at home.

Flavored almond milk has a higher risk of containing gluten than plain almond milk because flavorings and colorings may be derived from gluten-containing grains or processed on shared equipment.

Yes, for highly sensitive individuals with celiac disease, cross-contamination is a serious risk, as even minute amounts (over 20 ppm) can cause intestinal damage.

Brands like Silk, Almond Breeze (by Blue Diamond), and Califia Farms are known for offering gluten-free almond milk options, but it is still important to verify the label for the specific product.