What Type of Bread Has No Gluten?

According to the Celiac Disease Foundation, a strict, lifelong gluten-free diet is the only recognized treatment for celiac disease. This necessitates knowing what type of bread has no gluten, as traditional bread is one of the most common sources of this protein, found in wheat, rye, and barley. Fortunately, a variety of delicious alternatives made from naturally gluten-free flours exist for those with celiac disease, gluten intolerance, or a wheat allergy.

Quick Summary

Several types of bread are naturally gluten-free or can be made without gluten using alternative flours such as rice, buckwheat, almond, or sorghum. Commercial varieties are widely available, but it is crucial to look for certified labels to avoid cross-contamination. Sourdough made with wheat is not gluten-free, but dedicated gluten-free sourdough exists.

Key Points

• Variety of Gluten-Free Options: Many types of bread, both naturally and commercially made, are available, using flours from rice, buckwheat, sorghum, teff, and legumes.

• Sourdough Must Be Certified Gluten-Free: Traditional sourdough bread contains gluten and is not safe for individuals with celiac disease; only sourdough made with gluten-free flours and starter is safe.

• Check for Certification: When buying store-bought bread, always look for a certified gluten-free label to ensure it is free from cross-contamination, which is critical for safety.

• Nutritional Differences Exist: Gluten-free breads vary greatly in nutritional content; some, especially those made with whole food flours like almond or teff, offer more fiber and nutrients than others.

• Baking Requires Special Binders: Homemade gluten-free bread often requires a combination of flours and binding agents like xanthan gum or psyllium husk powder to mimic the elasticity of gluten.

For those with celiac disease or gluten sensitivities, navigating the world of baked goods can be challenging. The good news is that there is a wide variety of bread options available that contain no gluten, including both naturally gluten-free traditional loaves and commercially produced products made from alternative flours.

Naturally Gluten-Free Breads and Grains

Many breads found in different culinary traditions around the world have always been gluten-free by nature of their ingredients. These are excellent starting points for anyone looking to incorporate gluten-free options into their diet.

Breads made from ancient grains

• Teff Bread: A staple of Ethiopian cuisine, teff is a tiny, highly nutritious grain that creates a spongy, fermented flatbread called injera.
• Buckwheat Bread: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It produces a dense bread with a strong, nutty flavor and is rich in minerals and fiber.
• Millet Bread: Made from the mild and slightly sweet millet flour, this bread is light and airy, reminiscent of traditional bread crumb structure.
• Sorghum Bread: Sorghum flour, derived from a nutrient-dense grain, lends a hearty texture and a slightly sweet, earthy flavor to bread.

Legume and root-based breads

• Chickpea Bread: Also known as garbanzo bean flour, chickpea bread is dense, protein-packed, and has an earthy flavor. Socca, a crispy flatbread popular in France and Italy, is made from chickpea flour.
• Cassava Bread: A staple in parts of the Caribbean, South America, and Africa, this flourless bread is made from the cassava root, also known as yuca or manioc.
• Almond Flour Bread: A popular choice for low-carb or keto diets, this bread is made from finely ground almonds, resulting in a moist and dense loaf with a rich, nutty flavor.

Other gluten-free flours for baking

When baking at home, a blend of different flours and starches is often used to mimic the structure of wheat-based bread. Common gluten-free flours include:

• Rice Flour (White and Brown)
• Tapioca Flour (Cassava starch)
• Potato Starch
• Corn Starch
• Oat Flour (must be certified gluten-free due to cross-contamination risks)

Commercial Gluten-Free Bread Brands

The market for certified gluten-free bread has grown significantly, making it easier to find suitable options in most grocery stores. When purchasing, always check for a certified gluten-free label to ensure the product was made without cross-contamination.

Some popular brands include:

• Canyon Bakehouse: Known for various loaves like their Mountain White and Hawaiian Sweet Bread.
• Schar: A European brand offering a wide selection of loaves, baguettes, and ciabatta rolls.
• Udi's Gluten Free: A well-known brand that sells various breads, buns, and bagels.
• Little Northern Bakehouse: Provides wide-sliced loaves for sandwiches and is often vegan and allergen-friendly.
• Food for Life: Offers sprouted grain gluten-free breads, including a gluten-free version of their famous Ezekiel loaf.

Comparison of Gluten-Free Bread Types

Feature	Almond Flour Bread	Teff Flour Bread	Buckwheat Flour Bread	Commercial GF White Bread
Flavor	Nutty, rich	Slightly sweet, earthy	Strong, nutty, distinct	Mild, neutral
Texture	Moist, dense	Spongy, soft	Dense, hearty	Soft, often delicate
Best For	Keto, low-carb diets	Wraps, eating with stews	Sandwiches, toast	Sandwiches, toast
Nutritional Profile	High protein, healthy fats, fiber	High in calcium, iron, protein	Rich in fiber, antioxidants	Varies; can be lower in fiber
Nut Allergy	Not suitable	Safe	Safe	Check ingredients
Availability	Good	Specialty stores, online	Good	Wide

Is Sourdough Gluten-Free?

A common misconception is that all sourdough bread is gluten-free. This is incorrect. Traditional sourdough bread is made using wheat flour and contains gluten. While the long fermentation process does reduce the gluten content and break down fructans, it does not eliminate it entirely, making it unsafe for individuals with celiac disease.

For those who must avoid gluten, it is crucial to choose only certified gluten-free sourdough, which is made using gluten-free starters and flours. Always confirm with the baker or check the packaging to avoid cross-contamination.

Conclusion

There is a wide and growing selection of bread products that have no gluten, ranging from traditional recipes using ancient grains and legumes to modern, convenient commercial loaves. When choosing a gluten-free bread, it is important to consider the ingredients, potential for cross-contamination, and nutritional profile, especially for those with celiac disease. By understanding the different types of naturally gluten-free flours and being diligent about product labels, individuals can confidently enjoy safe and delicious bread alternatives.

To learn more about gluten-free living and cross-contamination prevention, you can visit the Celiac Disease Foundation's website at www.celiac.org.

Frequently Asked Questions

What is the best type of bread for a celiac diet?

The best bread for a celiac diet is any bread that is certified gluten-free. This ensures it contains less than 20 parts per million of gluten and has not been cross-contaminated. Options include commercially-made breads from brands like Canyon Bakehouse, Schar, or Udi's, or homemade bread using naturally gluten-free flours like almond, rice, or buckwheat.

Does gluten-free bread taste the same as regular bread?

Gluten-free bread can have a different taste and texture than traditional bread, often described as more dense, crumbly, or having a distinct flavor based on the alternative flour used. However, modern brands have made significant improvements to closely mimic traditional bread.

How can you tell if a store-bought bread is truly gluten-free?

To confirm a bread is truly gluten-free, look for a certified gluten-free symbol or statement on the packaging. This indicates the product and its manufacturing process have met specific standards to prevent cross-contamination.

Can people with non-celiac gluten sensitivity eat sourdough?

Some individuals with non-celiac gluten sensitivity (NCGS) may tolerate traditionally made sourdough bread better than regular wheat bread due to the fermentation process, which breaks down some gluten and fructans. However, it is not completely gluten-free and is not safe for people with celiac disease.

What common flours are used to make gluten-free bread?

Common flours used for gluten-free bread include rice flour, almond flour, tapioca flour, sorghum flour, and chickpea flour. Often, a blend of several flours and starches is used to achieve a balanced texture.

Is oat bread gluten-free?

Oat flour is naturally gluten-free, but oats can be cross-contaminated with gluten-containing grains during processing. For a gluten-free diet, you must purchase oat bread explicitly labeled as 'certified gluten-free' to ensure safety.

How can I avoid a gummy texture when baking gluten-free bread?

To prevent a gummy texture, use a balanced blend of flours and starches, and ensure the bread is baked thoroughly and cooled completely before slicing. Adding binders like xanthan gum or psyllium husk powder can also improve texture.