Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is ingested. Gluten is a protein found in grains like wheat, barley and rye. When someone with celiac disease eats gluten, their immune system attacks the small intestine, damaging the villi – small fingerlike projections that line the intestine and absorb nutrients. This damage makes it difficult for the body to absorb nutrients which can lead to symptoms like diarrhea, bloating, fatigue and nutritional deficiencies. The only treatment for celiac disease is following a strict gluten-free diet, eliminating all sources of gluten from the diet. This allows the intestinal villi to heal and nutrients to be absorbed properly.
For those with celiac disease, following a gluten-free diet can present challenges, especially when it comes to getting adequate nutrition. Protein powders, which are popular supplements among fitness enthusiasts and athletes, may seem like a convenient way to boost protein intake. However, the big question is – can celiacs take protein powder safely? There are a lot of factors to consider when choosing a protein powder with celiac disease.
Are Protein Powders Gluten-Free?
Whether or not a protein powder contains gluten depends entirely on its ingredients. Many protein powders are made from dairy sources like whey and casein. These protein powders do not naturally contain gluten. However, some brands may add gluten-containing ingredients like wheat, barley or rye.
Other common protein powder bases include:
– Egg protein powder – gluten-free
– Soy protein powder – gluten-free
– Pea protein powder – gluten-free
– Rice protein powder – gluten-free
– Hemp protein powder – gluten-free
Protein powders made from these ingredients would be naturally gluten-free. However, additional ingredients may add sources of gluten.
Some ingredients to watch out for in protein powders include:
– Wheat, barley, rye, triticale – contain gluten
– Maltodextrin – sometimes made from wheat
– Artificial flavors – may contain gluten
– Stabilizers like maltodextrin – may be from wheat
– Cookie pieces or “natural flavors” – may add gluten
So while many protein powders are naturally gluten-free, it is extremely important to thoroughly read the ingredient list to check for added sources of gluten. Never make assumptions that a product is gluten-free – always verify.
Look for Gluten-Free Certification
When purchasing a protein powder with celiac disease or gluten sensitivity, look for products that are certified gluten-free. This certification means the product has been tested to verify it meets the FDA requirements for gluten-free labeling. These requirements state that a gluten-free food must contain less than 20 parts per million of gluten.
Some trustworthy gluten-free certifications to look for include:
– Certified Gluten-Free by GFCO – This is administered by the Gluten-Free Certification Organization, which ensures products are less than 10ppm.
– Certified Gluten-Free by NSF International – Verifies less than 20ppm of gluten.
– Gluten-Free Certification Program – Administered by the Celiac Support Association and verifies less than 10ppm.
– Certified Paleo – Requirements exceed gluten-free standards, so paleo-certified products are safe for celiacs.
– Whole30 Approved – All products must be gluten-free to receive Whole30 approval.
Sticking to protein powders with one of these trusted gluten-free labels helps remove the guesswork and ensures safety for those with celiac disease. Calling the manufacturer to verify gluten-free status is also a smart idea when in doubt.
Avoid Proteins Derived from Wheat
Some protein powders include proteins derived from wheat sources, which would not be safe for those with celiac disease. Examples include:
– Wheat protein isolate
– Wheat gluten or seitan
– Hydrolyzed wheat protein
It is best to avoid protein powders listing any type of wheat-derived protein, even if they claim to be gluten-free. The wheat proteins themselves can still trigger an immune reaction and intestinal damage in those sensitive to gluten.
Watch Out for Cross-Contamination
Even if a protein powder checks all the boxes for being gluten-free, there is still a risk of cross-contamination during manufacturing.
Cross-contamination occurs when gluten-containing ingredients come into contact with gluten-free products, introducing traces of gluten that could make celiacs sick. This cross-contact can happen through:
– Shared equipment – Used to process wheat and gluten-free powders
– Shared facility – Gluten and gluten-free products made in same building
– Shared ingredients – Use of common ingredients bins for gluten and gluten-free
– Airborne particles – Gluten particles circulating in facility
To avoid cross-contamination, look for protein powders that are made in a dedicated gluten-free facility or have a dedicated gluten-free production line. Companies with strong protocols to avoid cross-contact usually advertise this to concerned consumers.
Calling the manufacturer to ask about their practices for avoiding cross-contamination is also wise for at-risk celiac patients.
Choose Non-Dairy & Naturally Gluten-Free Powders
To maximize safety when choosing a protein powder with celiac disease, it is best to avoid dairy-based options and stick to plant-based and other naturally gluten-free types.
Here are some of the best options:
– Pea protein – Made from yellow split peas. Hypoallergenic.
– Brown rice protein – Made from brown rice. Easy to digest.
– Hemp protein – Made from hemp seeds. Rich in fiber.
– Pumpkin seed protein – Made from pressed pumpkin seeds. Natural source.
– Egg white protein – Made from egg whites. Dairy-free option.
– Collagen peptides – Made from bovine or marine collagen. Very low risk.
– Bone broth protein – Made from concentrated bone broth. Hypoallergenic.
These types of protein powders are naturally gluten-free and lower risk for cross-contamination. They are less likely to include questionable added ingredients. Opting for unflavored varieties can further reduce risks.
Watch Out for Added Probiotics
Some protein powders include added probiotics said to support immunity and digestive health. However, the bacteria strains used in these probiotic blends may be grown on media that contains gluten ingredients like maltodextrin.
Unless a protein powder clearly states its probiotic blend is gluten-free, it is wisest for celiacs to avoid these products or contact the manufacturer for verification.
Individual Tolerances Vary
While some celiacs may tolerate protein powders labeled “gluten-free”, others find that they react strongly to even trace amounts of contamination.
Each celiac has a unique level of sensitivity, which can change over time. It’s impossible to predict how much cross-contamination might affect someone.
Listening to your individual symptoms and food reactions is most important when deciding whether you can safely use a protein powder labeled gluten-free. Some trial and error may be needed to determine your tolerance threshold.
Look for Valid 3rd Party Testing
For anyone with celiac disease that is extremely sensitive to trace gluten, choosing protein powders validated through third-party gluten testing provides added assurance.
Some companies use labs like NSF International or Eurofins to test batches of their finished products for gluten. They only release batches shown to be under 5, 10 or 20ppm gluten.
Seeking out powders with this third-party batch testing provides that extra layer of safety when small amounts of gluten could cause issues. Testing down to 5ppm covers even the most sensitive celiacs in most cases.
Start Slowly & Check for Symptoms
When introducing a new protein powder, it is wise to start slowly and pay attention to any symptoms that develop. Some tips include:
– Start with 1/4 to 1/2 serving mixed in food or drink
– Slowly increase serving size over several weeks
– Watch for symptoms like bloating, diarrhea, fatigue, rash
– Back off amount if any mild symptoms appear
– Try switching brands if any reaction occurs
By introducing the powder gradually and monitoring symptoms, you can catch any sign of issues early before testing larger amounts. Switch brands or discontinue use if any concerning symptoms develop.
Boost Safety for Kids & Those Newly Diagnosed
Children and those newly diagnosed with celiac disease tend to be even more sensitive to trace gluten exposures. When choosing protein powder for kids or those newly diagnosed, maximum safety is essential.
In these cases, extra care should be taken to:
– Choose hypoallergenic options like egg, pea, brown rice or pumpkin protein
– Verify there is third-party testing down to 5ppm of gluten or lower
– Pick unflavored varieties to avoid questionable ingredients
– Ensure the powder is made in a dedicated gluten-free facility
– Introduce slowly while watching very closely for any subtle symptoms
By being extra cautious with protein powder selection for those most vulnerable, the risk of reaction can be minimized.
Avoid Use After Gluten Exposures
After any accidental gluten exposure where intestinal damage may have occurred, it is wise to avoid further sources of gluten for several weeks to allow for healing.
This includes avoiding use of even “gluten-free” protein powders until the gut lining can fully recover. Stick to whole food sources of protein during this recovery period.
Work With a Knowledgeable Dietitian
Consulting with a registered dietitian who specializes in celiac disease can provide tremendous guidance when introducing supplemental protein like powders.
A knowledgeable dietitian can:
– Review specific brand and batch testing results
– Assess your sensitivities and risks
– Guide proper introduction of new proteins
– Monitor symptoms and advise discontinuation if issues arise
– Ensure adequate overall nutrition
Working closely with a specialist dietitian provides expert support as you navigate using protein supplements with celiac disease or gluten intolerance.
The Bottom Line
While many protein powders are labeled gluten-free, not all are necessarily safe for those with celiac disease due to the high risk of cross-contamination. By carefully vetting brands, choosing hypoallergenic plant-based powders, and watching closely for symptoms, some celiacs can incorporate these supplements carefully.
However, for those who are extremely sensitive or newly diagnosed, avoiding protein powders altogether may be the safest approach. When in doubt, consult with a knowledgeable dietitian and listen closely to your own body’s signals as you determine your tolerance thresholds. Ultimately, only you can decide if trying these powders is worth the risk.