Wheatgrass is a controversial ingredient in the gluten-free world and it’s no wonder! The word “wheat” glares at you, yet there are numerous wheatgrass-containing health food products labeled gluten-free. Then there’s the wheatgrass shots offered by one of my favorite gluten-free juice bars. And what about Aloha, a company I partner with? They promote their Daily Good Greens powder supplement as gluten-free, but it contains wheatgrass. Before we scrap it all and skip this superfood ingredient, let’s answer the question “Is Wheatgrass Gluten-Free?” with science.

Is Wheatgrass Gluten-Free?

Wheatgrass is the young grass of the wheat plant, botanical name, Triticum aestivum. Many tout wheatgrass as containing a high concentration of vitamins and various other nutrients. This is why we often see it in juice and smoothie blends as well as other supplements and “health” foods.

What about Individuals with Celiac Disease

But what about individuals like me who have celiac disease or must live gluten-free due to another health issue? And how about folks with wheat allergy? We need facts from science to guide us when it comes to consuming wheatgrass in order to make the best choice for our unique situation.

Pure wheatgrass (not the seeds) does not contain gluten. Gluten, as you will recall from this article (What You Need to Know about Gluten), is a protein housed in the seeds of certain grains (including wheat).

Because there is the potential for gluten to get in, for example, if seeds are accidentally harvested along with the grass, you can imagine you would want to know your supplier’s practices for harvesting and handling.

Here’s what other experts are saying about wheatgrass:

• FARE (Food Allergy Research & Education) lists wheatgrass under “Avoid foods that contain wheat or any of these ingredients” on their Wheat Allergy page. Wheat allergy is NOT the same as celiac disease and if you are allergic to wheat, avoid all wheat products, always. For more on wheat allergy, read this article.

• The Gluten Intolerance Group cites United States Department of Agriculture research chemists as well as the American Association of Cereal Chemists who say gluten is only found in the seed kernel, the endosperm, and not in the stem and leaves. According to a statement by the group, “if the grass is cut from a growing plant and does not include the seed kernel, it should be safe for those who follow the gluten- free diet.”

• My good friend, Dr. Vikki Petersen, shares her science-based insight in this video. She ultimately supports what GIG reports in the point above, that it depends on harvesting.

The bottom line regarding wheatgrass on a gluten-free diet:

We are all so unique in how we react to different foods, this must come down to an individual decision. First, if you have a wheat allergy, regardless of what stage the grass is in, avoid wheatgrass and all other wheat ingredients always.

If you are on a gluten-free diet for a medical reason like celiac disease, only you can know and decide your comfort level with this ingredient. Research shows, if wheatgrass has not yet gone to seed, there is no gluten in the grass. Based on that, wheatgrass can be labeled “gluten-free” if it tests to less than the FDA recommended 20ppm gluten. That said, again, it is an individual choice and one you must make yourself based on the facts and your comfort level.

If you do not have a wheat allergy and are gluten-free for a non-medical reason (personal choice, etc.), you may choose to consume wheatgrass as part of your healthy regime.

What about products labeled “gluten-free” that contain wheatgrass?

Again, my favorite juice bar offers fresh wheatgrass shots. Some companies offer products labeled “gluten-free” that do contain wheatgrass. I asked my juice bar and they are adamant the wheatgrass they use is very young and seed-free. I don’t plan on trying any and I’m happy the wheatgrass is juiced on a dedicated juicer.

Aloha products are a different story for me. I enjoy using some of their offerings. One in particular is the Daily Good Greens (you can get a FREE TRIAL here if you’d like to check them out), which includes wheatgrass. Of course, in addition to my research on the topic, I contacted Aloha to discuss the wheatgrass they use.

What Aloha says about wheatgrass in their products

The wheatgrass used in Aloha products is harvested at a very young age before the gluten-containing seeds develop. The products are tested for gluten and test out to 5 ppm, according to the company. Aloha encourages consumers with health conditions that prevent them from being able to consume gluten to use their best judgment. They also recommend that consumers consult their health care professional for guidance before making a decision to eat any product about which they feel uncertain.

I agree with Aloha and I cannot state this enough: No matter what anyone tells you, it is always your best judgment that you should follow after assessing the science-based facts on this or any topic regarding your health and well being.

So how about you? Are you consuming wheatgrass on your gluten-free diet or is it a no-go for you? Share your thoughts in the comments below.

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