If you’ve ever picked up a product labeled “gluten free” only to see “Contains: Wheat” listed in the ingredients, you’re not alone. I recently found myself in that exact situation—and down a rabbit hole trying to figure out how wheat starch can ever be gluten free.
Spoiler: the answer is … complicated. But there are a few resources weighing in on whether gluten-free wheat starch is safe for people with celiac disease.
Here are the Top 3 Gluten Free sources worth checking out to help you decide what’s best for your body and your comfort level.
1. Schär: What You Should Know About Gluten Free Wheat Starch
Schär is a global leader in gluten-free food, and their website breaks down how gluten-free wheat starch is processed and why they use it. Their message:
“The truth of the matter is that it is entirely your choice which food products you do and do not eat. For the most part, wheat starch can be considered a safe ingredient as long as it is labeled gluten free. You still need to do your due diligence in reading food labels, but as long as a product is certified gluten free it is safe to eat.”
2. Gluten Free Watchdog: Wheat Starch in Gluten-Free Foods in 2023: An Update from Gluten Free Watchdog
This unbiased source is one of the most trusted names in gluten-free food safety. Their take? More cautious. Their bottom line:
“Avoid wheat starch-containing foods NOT labeled gluten-free. It is your decision whether or not to eat labeled gluten-free foods containing wheat starch.”
They go deeper into testing protocols and recommend using both “the sandwich and competitive R5 ELISA methods to confirm safety, unless it can be confirmed with the supplier that hydrolytic enzymes are NOT used in the production of water washed wheat starch.”
3. The Celiac Space: Is WHEAT STARCH gluten-free?
The Celiac Space is a dietician with celiac disease herself (and a great resource). She gave a quick rundown on her Instagram that I found particularly helpful. I especially loved her pie chart showing wheat’s makeup—simple, clear, and to the point.
Her takeaway? Wheat starch may be safe, only when it’s certified or labeled gluten-free, and is not for someone with a wheat allergy.
So what’s my take? It seems that gluten-free wheat starch may be safe for people with celiac disease (NOT FOR SOMEONE WITH A WHEAT ALLERGY) with proper testing, but it’s ultimately your call. Do the research, work with your doctor, and follow your gut (pun intended!) to make the best decision for you!
Top 3 Gluten Free 
Leave a comment