Is almond milk ok for celiacs? Navigating Labels and Cross-Contamination

October 22, 2025 •

4 min read

According to the Celiac Disease Foundation, almonds are naturally gluten-free, making pure almond milk a safe option for individuals with celiac disease. However, store-bought varieties require careful scrutiny due to potential risks from processing and added ingredients, which raises the critical question: is almond milk ok for celiacs?.

Quick Summary

For celiac individuals, plain almond milk is safe, but commercially produced versions can contain hidden gluten or be cross-contaminated during manufacturing. The safest choice is to select a product with a third-party gluten-free certification, read all ingredients, and avoid flavored or sweetened varieties that may contain risky additives.

Key Points

Almonds are Naturally Gluten-Free: The core ingredients of plain almond milk, almonds and water, do not contain gluten.
Check for Hidden Gluten: Flavored almond milks often contain additives like malt or modified food starch that can be gluten-based.
Beware of Cross-Contamination: Commercial almond milk can be exposed to gluten if processed on shared equipment with other products, like oat milk.
Prioritize Certified Labels: For a celiac-safe choice, always look for third-party certifications like GFCO, which guarantees rigorous testing.
Go Unsweetened and Simple: Plain, unsweetened versions have the fewest ingredients and therefore the lowest risk of hidden gluten.
Homemade is Safest: To completely eliminate risk, make your own almond milk at home with minimal ingredients.

The Gluten-Free Nature of Almonds

At its core, almond milk is made by blending water and almonds, both of which are naturally free of gluten. This means that if you make your own almond milk at home with just these two ingredients, it is completely safe for a celiac diet. For many people with celiac disease who also experience lactose intolerance—a common co-occurring condition—almond milk provides a popular and dairy-free alternative. Its light, nutty flavor makes it a versatile ingredient for smoothies, cereals, and cooking. However, the commercial production process introduces several variables that make choosing a store-bought version more complicated.

The Risks of Commercial Almond Milk

While the base ingredients are safe, commercial almond milk can become a hidden source of gluten. For a celiac individual, consuming even a tiny amount of gluten can trigger an autoimmune response that damages the small intestine. The two primary risks to be aware of are additives and cross-contamination during processing.

Hidden Gluten in Additives

Flavored and sweetened almond milks are where most hidden gluten is found. Ingredients are often added to improve flavor, texture, and shelf life, some of which may contain gluten.

Common additives to scrutinize:

Malt or Malt Extract: Often derived from barley, which contains gluten. This is a common flavor enhancer in chocolate or vanilla flavored milks and is off-limits for celiacs.
Modified Food Starch: This thickener can be derived from wheat. Unless the label specifies the starch's source (e.g., corn, tapioca, or potato), it poses a gluten risk.
Natural or Artificial Flavorings: The term "natural flavor" can sometimes mask a gluten-containing source, such as malt or brewer's yeast.

The Threat of Cross-Contamination

Even plain, unsweetened almond milk can be contaminated with gluten if it is processed on shared equipment or in a facility that also handles gluten-containing products. Many manufacturers produce different types of plant-based milks, including oat milk, which often contains gluten. The risk depends entirely on the manufacturer's cleaning and handling protocols. Because trace amounts of gluten are enough to cause a reaction in a sensitive celiac individual, relying on the manufacturer's careful attention to detail is not always enough.

How to Ensure Your Almond Milk is Celiac-Safe

To navigate the risks of commercial almond milk, follow these steps to make a safe and informed choice.

Prioritize Certified Gluten-Free Products: Look for a trusted third-party certification mark on the packaging, such as from the Gluten-Free Certification Organization (GFCO). GFCO-certified products must contain 10 parts per million (ppm) of gluten or less, a stricter standard than the FDA's requirement of under 20 ppm. This certification offers the highest level of assurance.
Read the Ingredient List Carefully: Always check the ingredients list, especially for flavored milks. Be wary of ingredients like 'malt' or non-specific 'modified food starch'. Even with a gluten-free claim, a quick double-check is a good practice.
Choose Plain, Unsweetened Varieties: For maximum safety, opt for the simplest version of almond milk. This minimizes the risk of hidden gluten in flavorings and additives.
Contact the Manufacturer: If no certification is present and you are unsure about the product, contact the company directly to ask about their cross-contamination prevention procedures. Specifically inquire about shared equipment and facilities.

Comparison Table: Almond Milk Options for Celiacs


Feature	Plain, Unsweetened Almond Milk	Flavored/Sweetened Almond Milk	Certified Gluten-Free Almond Milk
Natural Gluten Status	Gluten-free	Depends on additives	Gluten-free
Risk of Hidden Gluten	Low, but possible via cross-contamination	High risk due to added ingredients	Lowest risk due to testing and oversight
Cross-Contamination Risk	Potential risk if not processed in a dedicated facility	Potential risk, compounded by additives	Lowest risk, validated by third-party checks
Best for Celiacs?	Good choice, but requires label scrutiny	Not recommended unless certified	Safest choice for maximum assurance

Make Your Own Almond Milk

For complete control over the ingredients and process, making almond milk at home is an excellent and simple option. You only need almonds, water, and a blender. This method entirely eliminates the risk of cross-contamination and hidden additives, giving you peace of mind and a fresh, pure product.

Conclusion

Yes, almond milk is inherently okay for celiacs, as almonds are naturally gluten-free. However, the commercial production process can introduce significant risks through cross-contamination on shared equipment or the addition of gluten-containing ingredients in flavored varieties. To ensure safety, celiac individuals should always prioritize products with a trusted third-party gluten-free certification logo, carefully read ingredient labels, and consider making their own almond milk at home for the ultimate guarantee of a gluten-free diet. The diligence in selection is the key to enjoying this popular dairy-free alternative without compromising health. For more guidance on living with celiac disease, consult the Celiac Disease Foundation.

Is almond milk ok for celiacs?: What to Watch For

Label Reliance: Always look for an explicit "Certified Gluten-Free" label, which indicates testing below strict gluten thresholds.
Additives Awareness: Avoid flavored varieties unless certified, as they often contain hidden gluten in ingredients like malt or modified food starch.
Cross-Contamination Concerns: Be mindful that products not certified gluten-free could be processed on shared equipment with wheat or barley.
Simplicity is Safety: Stick to simple, unsweetened almond milk to reduce the number of potential gluten-containing ingredients.
DIY Option: Making almond milk at home from scratch is the safest way to ensure a completely gluten-free product.

Frequently Asked Questions

Yes, plain almond milk made from just almonds and water is naturally gluten-free and generally safe for celiacs. The risk comes from potential cross-contamination during manufacturing or hidden gluten in additives.

Flavored almond milks often contain added ingredients like malt, modified food starch, or 'natural flavors' that can be derived from gluten-containing grains like barley or wheat.

A gluten-free certification is issued by a third party, like the Gluten-Free Certification Organization (GFCO), after verifying that a product meets strict gluten-free standards. It's important for almond milk because it ensures the product has been tested for gluten and protected from cross-contamination.

Yes, cross-contamination is a real risk. If almond milk is processed on shared equipment with other products that contain gluten, such as certain oat milks, it can become unsafe for celiacs.

No, not all plant-based milks are safe. Oat milk, for example, often contains gluten due to cross-contamination unless specifically labeled and certified gluten-free. It is essential to check labels for all plant-based alternatives.

Brands like Silk, Califia Farms, and Blue Diamond Almond Breeze often offer products with clear gluten-free certifications. Always look for the specific certification logo on the packaging to be certain.

To make your own, simply soak raw almonds in water, blend until creamy, and strain the solids. This gives you complete control over the ingredients and eliminates any risk of cross-contamination.

Cow's milk contains significantly more protein than almond milk. While cow's milk has about 8.5 grams of protein per cup, unsweetened almond milk typically contains only 1 gram.