What Yogurts Are Gluten Free and How to Choose Them

Over 70% of people with celiac disease and gluten sensitivity report experiencing cross-contamination issues when choosing pre-packaged foods like yogurt. Selecting what yogurts are gluten free can be confusing due to added ingredients and processing methods. This guide will provide clarity on which options are safe, from plain varieties to specific certified brands.

Quick Summary

Most plain yogurts are naturally gluten-free, but flavored versions may contain hidden gluten through thickeners or mix-ins like granola. Look for certified gluten-free labels and always read ingredient lists carefully to ensure safety. Both dairy and non-dairy options from reputable brands are available for those with celiac disease or gluten sensitivities.

Key Points

• Plain Yogurt is Naturally Gluten-Free: Plain regular, Greek, and Icelandic yogurts contain only milk and cultures, which do not have gluten.

• Flavored Yogurt is a Risk: Many flavored varieties and mix-in cups may contain hidden gluten from thickeners, malt, or non-certified granola.

• Check for Third-Party Certification: The most reliable way to ensure a product is gluten-free is to look for a third-party certification seal, like from the GFCO.

• Dairy-Free Options are Available: Plant-based yogurts made from coconut, cashew, or almond milk can also be gluten-free, but labels must be checked carefully.

• Always Read the Ingredient List: Become familiar with potential gluten-containing additives and review the label of every product, including cross-contamination warnings.

• Trusted Brands Include Certifications: Brands like Siggi's, Stonyfield Organic, and many Fage and Oikos varieties offer clearly labeled gluten-free options.

The Basics: Are Plain Yogurts Naturally Gluten Free?

Yes, in their simplest form, plain yogurts are naturally gluten-free. Traditional yogurt is made from just two primary ingredients: milk and beneficial bacteria cultures. Since milk is naturally gluten-free, the resulting product is safe for those with celiac disease or gluten sensitivity. This rule applies to plain versions of regular yogurt, Greek yogurt, and Icelandic Skyr.

The Flavored Yogurt Minefield: Hidden Gluten Sources

While plain yogurt is typically safe, flavored and mixed-in varieties are where gluten can unexpectedly appear. The primary risk comes from added components that are not naturally gluten-free. Some common culprits include:

• Granola and Cereal: Many yogurt cups come with a side of crunchy toppings, which are often wheat-based unless specified as certified gluten-free.
• Thickeners and Stabilizers: Modified food starch, derived from wheat, is sometimes used to improve yogurt's texture. This is especially common in "Greek-style" products that use thickeners rather than the traditional straining process.
• Malt Extract: This barley-derived sweetener can sometimes be used in fruit preparations or flavorings. Since barley contains gluten, any product with malt extract is unsafe.
• Artificial Flavorings: Though less common, certain flavorings might be processed in facilities that handle gluten, leading to cross-contamination.
• Cookies and Pastries: Dessert-style yogurts often contain pieces of cookies or cake that are made from wheat flour.

How to Find Truly Gluten-Free Yogurt

To confidently choose a gluten-free yogurt, it is crucial to become a careful label reader and prioritize certified products.

Best Practices for Selecting Safe Yogurt:

• Look for Certification Seals: The most reliable method is to find a third-party gluten-free certification seal, such as the Gluten-Free Certification Organization (GFCO) mark. This ensures the product has been tested and verified to contain less than 20 parts per million of gluten, the standard for safety.
• Read the Ingredient List: Always read the full ingredient list, even on plain yogurts. Look for warnings about shared equipment or processing facilities, and familiarize yourself with gluten-containing additives like malt extract.
• Stick with Plain Varieties: For the highest level of safety, choose plain yogurt and add your own fresh, gluten-free toppings like fruit, nuts, or certified gluten-free granola.
• Check Manufacturer Information: If you are highly sensitive or have celiac disease, consider visiting the manufacturer's website or contacting them directly to confirm their gluten-free protocols.

Top Gluten-Free Yogurt Brands

Many reputable brands make it easy to find safe yogurt by offering certified gluten-free options. Here is a list of some well-known brands that have dedicated gluten-free lines:

• Chobani: Most of their products are gluten-free, but caution is advised with "Flip" varieties that contain wheat-based mix-ins.
• Stonyfield Organic: All Stonyfield yogurts, smoothies, and soy yogurts are certified gluten-free, with the exception of older YoTot flavors that included cereal.
• Siggi's: All of Siggi's dairy products, including their popular Icelandic Skyr, are certified gluten-free by the GFCO.
• Fage: The plain varieties of Fage Greek yogurt are naturally gluten-free and widely available.
• Oikos: Many of Oikos's Greek yogurt products, including Triple Zero, are explicitly labeled as gluten-free.

Dairy-Free, Gluten-Free Yogurt Options

For those who are both gluten-intolerant and lactose-sensitive, or who follow a vegan diet, there are many excellent dairy-free yogurt alternatives that are also gluten-free.

• Coconut Milk Yogurt: Brands like So Delicious and some Forager Project options offer creamy, flavorful alternatives made from coconut milk.
• Cashew Milk Yogurt: Forager Project offers cashew-based yogurts that are certified gluten-free and have a smooth texture.
• Almond Milk Yogurt: Look for brands like Silk or Kite Hill, which offer almond milk-based yogurt varieties.

Yogurt Type	Plain Varieties	Potential for Hidden Gluten	Safe for Celiac?	Notes
Regular Dairy Yogurt	Yes	Flavored options, added thickeners, fruit preserves, mix-ins	Generally safe if plain; requires label check for flavored	The risk is in added ingredients, not the base yogurt.
Greek Yogurt	Yes	Flavored options, added thickeners in 'Greek-style' brands, mix-ins	Generally safe if plain; look for brands certified GF for flavored	Authentic Greek yogurt is strained, but 'Greek-style' may use thickeners.
Icelandic Skyr	Yes	Flavored options, added sugar, sweeteners	Most plain varieties are safe; check labels for flavors	Skyr is very thick due to extra straining, not thickeners.
Dairy-Free Yogurt	Yes	Thickening agents, flavorings, granola mix-ins	Varies by brand and ingredients; must check for certification	Plant-based yogurts are typically safe but check for gluten-containing thickeners.

Conclusion

While milk is naturally gluten-free, the yogurt aisle can present a challenge due to the variety of added ingredients in processed and flavored products. The safest options for those following a strict gluten-free diet are plain yogurts or those explicitly labeled as certified gluten-free. By being a diligent label reader, you can easily navigate the options and continue to enjoy yogurt as a nutritious and delicious part of your diet. Always look for third-party certifications and check for potential cross-contamination warnings, especially when purchasing flavored varieties or products with add-ins.

For More Information

For more in-depth information about gluten-free products and dietary guidelines, consider consulting the Celiac Disease Foundation website.

Warning: Always consult a healthcare professional, like a registered dietitian or doctor, before making significant dietary changes, especially if you have a medical condition like celiac disease.

Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. All product information should be verified with the manufacturer.

List of Common Gluten-Containing Ingredients:

• Wheat
• Barley
• Rye
• Malt extract
• Modified food starch (unless derived from a gluten-free source)
• Oats (unless certified gluten-free due to high risk of cross-contamination)

Navigating the Supermarket: A Simple Guide

1. Head for the Plain Section: Start with plain, unflavored yogurts where the risk of hidden gluten is lowest. This is the safest base to build upon.
2. Scan for 'Certified Gluten-Free': Search for the official third-party certification logos on product packaging. Brands like Siggi's and Stonyfield use these for many products.
3. Read the Ingredient List Carefully: Pay attention to the fine print, especially on flavored yogurts. Look for any listed grains or potential gluten-containing thickeners.
4. Consider Dairy-Free Alternatives: If you are concerned about lactose or want a different option, explore dairy-free versions from brands like So Delicious or Forager Project.
5. Be Wary of Add-ins: Items with pre-mixed granola, cookie pieces, or cereal should be treated with high caution and only bought if certified gluten-free.

Following these simple steps will help you make safe and informed choices every time you shop.

Frequently Asked Questions

Is Greek yogurt always gluten-free?

No, plain Greek yogurt is naturally gluten-free, but flavored versions may contain gluten from added ingredients like mix-ins or thickeners. Always check the label, especially for "Greek-style" products.

What common ingredients in yogurt might contain gluten?

Look out for modified food starch, malt extract, certain artificial flavorings, and any grain-based mix-ins like granola or cookies, which are common sources of hidden gluten.

Can I eat yogurt with fruit on a gluten-free diet?

Yes, but be cautious with pre-mixed fruit cups, as some fruit preparations may contain additives with gluten. The safest option is to buy plain yogurt and add your own fresh fruit.

What does a 'certified gluten-free' label mean on yogurt?

A certified gluten-free label means the product has been verified by a third party to contain less than 20 parts per million of gluten, making it safe for most people with celiac disease.

Are dairy-free yogurts automatically gluten-free?

No, while made from non-dairy sources like coconut or almond milk, some dairy-free yogurts may still contain gluten-based thickeners or processed flavorings. Always check for a gluten-free certification.

How can I avoid cross-contamination with yogurt?

To avoid cross-contamination, choose certified gluten-free products and be mindful of items with mix-ins. For highly sensitive individuals, contact the manufacturer to confirm their production processes.

Is it safe to eat yogurt from brands that also make products with gluten?

This depends on the brand's production practices. Some brands, like Chobani, produce both gluten-containing and gluten-free items. To be safe, look for products explicitly labeled or certified as gluten-free.

Are all flavors from a gluten-free brand also gluten-free?

Not necessarily. For example, while many Chobani products are gluten-free, their "Flip" varieties with cookie pieces are not. Always check the label for each individual flavor, even within the same brand.