Is Granola Gluten-Free? Here’s What You Need to Know

Granola is often seen as a healthy and wholesome option—but if you're avoiding gluten, the answer isn't always straightforward. While granola can be gluten-free, it depends entirely on the ingredients and how it's processed. This guide breaks it down step by step.

1. Start with the Ingredients

At its core, granola typically includes:

• Rolled oats

• Nuts and seeds

• Sweeteners like honey or maple syrup

• Oil (often coconut or vegetable)

• Optional mix-ins like dried fruit or chocolate

Key Point: While these ingredients are naturally gluten-free, not all oats are safe for those with gluten sensitivity or celiac disease.

2. Oats and Gluten – The Confusion

Oats themselves do not contain gluten. However, they’re often processed in the same facilities as wheat, barley, or rye, leading to cross-contamination.

Look for oats labeled as "certified gluten-free." These are processed in dedicated gluten-free facilities and tested to ensure safety.

3. Check for Hidden Gluten-Containing Grains

Some granolas include added grains such as:

• Barley flakes

• Spelt

• Kamut

• Malt extract (a barley derivative)

These ingredients contain gluten and must be avoided if you're gluten-sensitive.

4. Watch for Cross-Contamination

Even if all the ingredients are gluten-free, cross-contamination can occur during processing, packaging, or even bulk bin storage in grocery stores.

Pro tip: Avoid granolas sold in bulk unless they are clearly labeled gluten-free.

5. Always Look for Gluten-Free Certification

To be absolutely certain, choose granola that is:

• Labeled “Certified Gluten-Free”

• From a reputable brand that discloses allergen practices

This certification ensures rigorous testing and a safe production environment for those avoiding gluten.

Summary

Granola can be gluten-free—but it isn’t always. The safety depends on ingredient choices, processing practices, and certifications. If you're managing a gluten intolerance or celiac disease, always read labels carefully and choose certified products to stay safe.