What Chewy Sweets Are Gluten-Free? A Guide for a Safe Treat

According to the Celiac Disease Foundation, up to 1 in 133 Americans has celiac disease, necessitating a strictly gluten-free diet. This makes navigating the candy aisle tricky, so finding out what chewy sweets are gluten-free? is a common question for those with gluten sensitivities and celiac disease.

Quick Summary

Many popular brands offer gluten-free chewy candies, but label-reading is essential to avoid hidden gluten and cross-contamination. This guide identifies safe gummies, taffies, and other sweets and explains how to look for gluten-free certification.

Key Points

• Check Labels for Hidden Gluten: Many chewy sweets use wheat-based ingredients like flour, malt, or modified food starch to achieve their texture.

• Look for Certified Gluten-Free Products: The safest option is to choose products with a gluten-free certification logo, which guarantees they meet FDA standards.

• Be Aware of Cross-Contamination: Items from bulk bins or processed on shared equipment carry a higher risk of gluten exposure.

• Know Your Safe Brands: Many well-known brands like Tootsie Roll Industries, YumEarth, and Albanese offer reliably gluten-free chewy candies.

• Exercise Caution with Certain Candies: Traditional licorice and some Haribo varieties contain gluten, while seasonal items from brands like Reese's and M&M's may have cross-contamination risks.

• Prioritize Whole Foods: While a treat is fine, a healthy gluten-free diet should be built on naturally gluten-free foods like fruits and vegetables, not just processed candies.

The Importance of Scrutinizing Labels

For those with celiac disease or a gluten sensitivity, reading ingredient labels is not just a suggestion—it's a necessity. Gluten, a protein found in wheat, barley, and rye, is often used in unexpected ways to create the chewy textures and binding agents common in processed sweets. It can be hidden in ingredients like wheat flour, barley malt, or wheat-based glucose syrup. Furthermore, the risk of cross-contamination in manufacturing facilities is a significant concern for those with severe sensitivities.

To ensure a product is safe, look for a certified gluten-free label from a reputable organization like the Gluten-Free Certification Organization (GFCO). This indicates the product has been tested to meet the FDA's standard of less than 20 parts per million (ppm) of gluten. Without certification, reading the ingredient list is crucial. Some companies, like Tootsie Roll Industries, manufacture all their confections as gluten-free and have clear policies regarding allergens. Always check the manufacturer's website for the latest information, as ingredients and production methods can change.

Your Guide to Gluten-Free Chewy Sweets

Many of the chewy treats you love are available in gluten-free versions, either naturally or from specialty brands. While some classic candies are known to be safe, others require caution. Below is a list of commonly available gluten-free chewy sweets.

• Tootsie Roll Industries: All confections, including Tootsie Rolls, Tootsie Pops, Dots, and Junior Mints, are considered gluten-free.
• YumEarth: This brand specializes in organic, allergy-friendly sweets, and all its products are certified gluten-free.
• Airheads: Airheads candy bars are generally considered gluten-free.
• Skittles & Starburst: These popular fruit chews from Mars Wrigley do not contain gluten-containing ingredients, but Mars advises checking labels for the most up-to-date allergen info.
• Mike and Ike & Hot Tamales: Made by Just Born, these are often gluten-free, but always read the label as the company also handles non-gluten-free products.
• Sour Patch Kids & Swedish Fish: Many varieties are gluten-free, but like other brands, check labels and be cautious of cross-contamination.
• Jelly Belly Beans: The classic jelly beans are gluten-free. However, be cautious of repackaged products or licensed candies made by other companies.
• Albanese Gummies: Many of their gummy products are produced in a separate area to prevent cross-contamination and are marked as gluten-free.
• Black Forest Gummies: Most of their gummies and fruit snacks are gluten-free or Certified Gluten-Free.

Comparison of Chewy Candies

Candy Brand	Are Chewy Varieties Gluten-Free?	Notes
Tootsie Roll Industries	Yes	All confections are manufactured gluten-free.
Skittles	Yes	Chewy candies do not contain gluten ingredients.
Starburst	Yes	Chewy candies do not contain gluten ingredients.
YumEarth	Yes	Certified gluten-free and allergy-friendly.
Most Licorice	No	Typically contains wheat flour for texture.
Haribo Gummies	Often, but not always	Depends on the region and specific product; check labels carefully, as some contain wheat starch.
Seasonal Reese's Shapes	No	Seasonal varieties often have cross-contamination risks.
Crispy M&Ms	No	Contains barley malt.

The Gluten-Free Diet Beyond Sweets

While it's comforting to find a safe chewy treat, remember that a balanced gluten-free diet focuses primarily on whole, naturally gluten-free foods like fruits, vegetables, and lean proteins. Relying too heavily on processed gluten-free products, including candy, can lead to a diet high in sugar and fat but low in essential nutrients like fiber, iron, and B vitamins. Always read nutrition labels and be mindful of your overall dietary intake. A registered dietitian can help create a balanced meal plan that avoids nutritional deficiencies.

Conclusion

For those on a gluten-free diet, enjoying chewy sweets is entirely possible with a bit of vigilance. The key is to develop a habit of careful label-reading and understanding the risks of cross-contamination, especially with bulk or repackaged items. Relying on certified gluten-free products and brands with clear allergen policies offers the highest degree of safety. By being an informed consumer, you can satisfy your sweet tooth with a variety of delicious and safe chewy candies without compromising your dietary needs.

Frequently Asked Questions

Are Tootsie Rolls gluten-free?

Yes, according to Tootsie Roll Industries, all of their confections, including Tootsie Rolls, are gluten-free and made in a facility that does not use wheat, barley, rye, or oats.

Are most gummies gluten-free?

Many gummy candies are naturally gluten-free, but you must read the labels. Some brands use wheat-derived glucose syrup or wheat starch, particularly for bulk varieties or those produced outside the US.

Why is it important to check for cross-contamination?

Cross-contamination is when gluten-free foods come into contact with gluten during manufacturing or packaging. For those with celiac disease or high sensitivity, even small traces of gluten can cause a reaction. Checking for a certified gluten-free label is the best way to ensure safety.

Which specific candies should someone on a gluten-free diet avoid?

Avoid most licorice, varieties of Haribo made with wheat starch (often found in Europe), seasonal Reese's shapes (due to cross-contamination risk), and Crispy M&Ms (which contain barley malt).

Can I trust the term 'wheat-free' on a label?

No, 'wheat-free' is not the same as 'gluten-free.' A product can be wheat-free but still contain gluten from barley or rye, or other sources like barley malt.

What is the safest way to find gluten-free chewy sweets?

The safest method is to look for products specifically labeled as 'Certified Gluten-Free.' This guarantees they have been tested to a strict standard and were produced with cross-contamination prevention in mind.

Are all Reese's Peanut Butter Cups gluten-free?

Most standard-sized Reese's Peanut Butter Cups are gluten-free. However, seasonal shaped items, like the eggs or pumpkins, may be at risk for cross-contamination, so they are not recommended for those with celiac disease.