Gluten-Free Spices

Gluten is a protein that is found in wheat, wheat-related spices and foods processed in wheat or wheat flour. If you have a gluten intolerance, then you either have a simple intolerance that causes gas, diarrhea, bloating or abdominal pain after eating breads or pastas but have no major health effects, or you have a more serious intolerance called celiac disease which can lead to stunted growth, anemia, depression or osteoporosis, among other side effects. Individuals with either form of gluten intolerance have to adjust their dietary and cooking habits in major ways, or face serious and uncomfortable health implications.

Naturally-Occurring Spices

Just like gluten is a naturally-occurring protein in wheat and related plants, a number of commonly-used spices are grown and packaged for consumption and cooking without ever coming into contact with the gluten protein. Stocking your pantry or kitchen shelves with these spices will help you eat a flavorful diet and still give you a rewarding cooking experience, despite your allergy. These ingredients include thyme, basil, sesame seed, bay leaves, sage, celery, rosemary, chives, poppy seed, cilantro, parsley, cinnamon, paprika, cloves, oregano, coriander, orange, cumin, onion, dill, garlic, mint leaves, fennel, nutmeg, ginger, lemon, buckwheat and mustard.

Man-Made Seasonings

Seasoning companies that sell all different kinds of spices and seasonings for cooking are becoming increasingly cooperative with the needs of those with a gluten intolerance. If you buy a single spice that isn't processed or doesn't have more than one ingredient mixed together, it will almost always be gluten-free. Some companies, like McCormick, have completely gluten-free spices, herbs and extracts and only incorporate gluten if wheat is an essential ingredient. McCormick, along with other spice and seasoning companies like Lawry's clearly label a product if wheat or gluten is involved in the ingredient list or in the processing. Most meat seasonings, baking powders and sodas, pepper mixes and tenderizers are gluten-free.

Spices to Avoid

If you or someone in your household has a gluten intolerance, steer clear of wheat and any of its forms or by-products including spelt, farro, einkom, semolina and kamut. Rye, barley, bran, farina, flour, wheat germ and triticale are also foods and ingredients to be avoided. Instead, substitute foods made from flax, soy, corn, potato, rice and hominy. And even though the name buckwheat sounds deceiving, it is actually a fruit and completely safe to be eaten by those with a gluten intolerance or celiac disease. In a precaution to safety, never forget to check the label if you have any doubt or question in your mind about a spice or ingredient.