As a coeliac, or someone who avoids gluten, you probably have a ready list of foods to steer clear of. At the very least, you’re used to checking the back of packets for sneaky ingredients that might cause unwanted side effects for your gut.

So, is protein powder one of those gluten-free goodies? It’s important to know before you choose yours and enjoy the benefits of adding extra protein to your diet. The answer is generally yes, but there are some things to keep in mind to make sure your protein powder is 100% right for you.

Did you know that gluten itself is a protein? It’s found in grains like wheat, barley, and rye and it’s what gives dough its elastic texture. While harmless for many, gluten can cause serious health issues for people with coeliac disease or digestive discomfort for those with non-coeliac gluten sensitivity.

In coeliacs, consuming gluten triggers an immune response that damages the lining of the small intestine, leading to digestive problems, nutrient malabsorption, and a range of uncomfortable symptoms such as bloating and abdominal pain. (1)

When it comes to protein powders, most common protein sources are naturally gluten-free, including some vegan options. Some examples would include:

• Whey protein
• Pea protein
• Hemp protein
• Soy protein

These protein powders are sourced from non-gluten sources and therefore should, in theory, be safe for consumption in a gluten-free or coeliac diet. Nevertheless, there are some caveats to be aware of before you choose a protein powder.

Exceptions to the rule

1. Added or artificial ingredients

The main risk with protein powders for those who avoid gluten comes from added ingredients. Flavourings, thickeners, and stabilisers – or even some natural ingredients such as oats – which are derived from gluten-containing grains can be used to enhance the texture or taste of some protein powders.

Before you purchase or use a protein powder, take a look at the ingredients list and see what it contains. Some examples of ingredients to be aware of include:

• Oats (do not contain gluten but can become contaminated with gluten as they are often processed with gluten-containing grains)
• Modified wheat starch
• Hydrolysed wheat protein

2. Cross-contamination

Along with non-gluten-free ingredients, another risk to be aware of when looking for a gluten-free protein powder is cross-contamination. This can occur when protein products are blended or packaged in the same space as other products, increasing the potential of introducing gluten into otherwise gluten-free products.

A protein powder should make it clear if it has been packaged in a factory or space that handles other allergens like gluten.

Look for the ‘gluten-free’ label

Products which are gluten-free and suitable for consumption will generally advertise this through a ‘gluten-free’ label. In line with legislation on the label, the product must contain less than 20 parts per million (ppm) of gluten, which is generally considered safe for people with coeliac disease and gluten sensitivities. (2)

Gluten-free ways to enjoy your protein powder

The good news is that there are plenty of gluten-free ways to enjoy your protein powder beyond protein shakes. Here are just a few ideas for inspiration, and our recipe blog is full of even more ideas:

• Blend your protein powder with your favourite fruits and veggies like bananas, berries, or even some spinach for a nutrient-packed, gluten-free smoothie. One of our favourite twists on a smoothie recipe is this Mango Protein Lassi.
  
  
• For a quick breakfast, mix your protein powder into gluten-free oats with your chosen milk, or make overnight oats and add toppings such as chia seeds, almond butter, or berries.
  
  
• You can even make high-protein bakes by using gluten-free flours and ingredients, such as this Almond & Organic Whey Protein Bread or perhaps some Whey Protein, Quinoa & Berry Muffins.

Mix up your next gluten-free protein shake

Making sure your protein powder is gluten-free is key if you have coeliac disease or non-coeliac gluten sensitivity. Luckily, many protein powders like whey, pea, and hemp are naturally gluten-free, offering plenty of options to suit your protein intake and dietary needs. Always check the label to ensure your product is safe for your dietary needs and free from cross-contamination.