Gluten, a protein found in wheat, barley, and rye has potentially harmful effects on the digestive system of those with celiac disease or gluten sensitivities. A well-concerned question is asked by the fruit roll-ups lovers, Are fruit roll ups gluten free?
Fruit rolls are made up of fruit puree, sugar, corn syrup and natural flavors.
The quick answer is: Yes Fruit roll ups are free from gluten and safe to enjoy.
This is not a long post. I will quickly educate about gluten, Foods with Gluten, who should avoid gluten and the brands that offer free of gluten fruit rolls, snacks and fruit leathers.
What is Gluten?
Gluten is a protein that plays a main role in the elasticity of dough, giving bread and other baked goods their chewy texture. Gluten consumption leads to damage to the small intestine, impairs nutrient absorption and shows symptoms such as abdominal pain, bloating, diarrhea, and fatigue. The only effective treatment for celiac disease is strictly opting for a gluten-free diet.
Beyond celiac disease, gluten sensitivity has emerged as a distinct condition accompanied by symptoms similar to celiac disease. Individuals with gluten sensitivity experience gastrointestinal discomfort, headaches, fatigue, and other symptoms after consuming gluten-containing foods.
Fact: Celiac disease (coeliac disease) is an autoimmune disorder characterized by an adverse reaction to gluten (protein) found in wheat, barley, and rye. When individuals with celiac disease consume gluten, their immune system attacks the lining of the small intestine and causes inflammation and damage to the intestinal villi (small finger-like projections responsible for nutrient absorption). This results in abdominal pain, bloating, diarrhea, constipation, nausea, and vomiting.
Foods with Gluten
Foods that contain gluten are derived from grains such as wheat, barley, and rye. Here’s a list of common foods that typically contain gluten:
- Wheat-based Products
- Bread (including white, whole wheat, and multigrain)
- Pasta (including spaghetti, macaroni, and noodles)
- Cereals (unless labeled gluten-free)
- Flour tortillas
- Wheat-based baked goods (cakes, cookies, muffins, pastries)
- Barley-based Products:
- Barley (including barley flour and malt)
- Barley soup
- Barley malt syrup (often used as a sweetener)
- Rye-based Products:
- Rye bread
- Rye crackers
- Rye beer (traditional beer contains barley, but some specialty beers may contain rye)
- Other Grains Containing Gluten:
- Triticale (a hybrid of wheat)
- Bulgur (a cereal food made of wheat)
- Semolina (often used in pasta and couscous)
- Processed Foods:
- Some processed foods may contain gluten as a hidden ingredient or as a result of cross-contamination during manufacturing. Examples include:
- Sauces and gravies thickened with wheat flour
- Processed meats containing breadcrumbs or fillers
- Soups and soup mixes
- Salad dressings
- Marinades and seasoning blends
- Some processed foods may contain gluten as a hidden ingredient or as a result of cross-contamination during manufacturing. Examples include:
- Snack Foods:
- Many snack foods, such as pretzels, crackers, and some flavored potato chips, may contain gluten unless labeled gluten-free.
- Some candies and confectionery items may also contain gluten in the form of wheat-based ingredients or as a result of cross-contamination.
- Beer and Ale:
- Traditional beer and ale are typically brewed using barley, which contains gluten. However, there is gluten-free beer options available made from alternative grains such as sorghum, rice, or corn.
Who Should Avoid Gluten?
Persons with celiac disease and those who are gluten-sensitive should avoid gluten and may choose alternatives. There are numerous alternative foods and grains that can serve as substitutes for gluten-containing products. Here are some gluten-free alternatives:
- Quinoa.
- Brown Rice
- Millet
- Buckwheat
- Legumes and Vegetables
- Popcorn
- Rice Cakes
- Corn Pasta
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It can be used in pancakes, porridge, and as a flour alternative.
Brands That Offer Gluten free Fruit Rolls, Snacks and Fruit Leathers
I do advise making sure fruit roll-ups are gluten-free before a purchase. Simply, read the labels carefully to choose the vegan rolls and gluten-free rolls.
Some popular brands that offer gluten-free snacks are:
- Stretch Island Fruit Co.
- Annie’s Homegrown
- That’s It
- Made in Nature
- Brothers-All-Natural
- Nature’s Bakery
- Welch’s Fruit Snacks
