Are Potatoes Gluten Free?

The short answer to this question is – yes. Potatoes in their raw form are gluten free. But, there are many common potato preparations you need to watch out for to make sure no gluten sneaks its way in.

What is gluten?

Gluten is a naturally occurring protein found in some grains. It helps food maintain its structure and elasticity so things like dough maintain their shape. The most common grains that contain gluten are:

• Rye
• Barley
• Malt
• Wheat starch
• Brewer’s yeast

The good and the bad.

For those who are tolerant to gluten, it is considered part of a healthy, whole grain diet.

For those who are gluten-sensitive, gluten-intolerant, have wheat allergies or those with celiac disease, it can trigger adverse inflammatory and autoimmune reactions and gastro-intestinal issues. This is where a gluten-free diet can become necessary and learning what foods and preparations contain gluten is important.

Know what goes in.

The most common ways potatoes are prepared often add ingredients that are not gluten-free. Especially when they’re prepared at restaurants. Many restaurants can have cross-contamination with other non gluten-free foods, whether it’s oil from the same fryer, using the same oven rack, or using the same water for boiling. Here are a few recipe preparations to watch out for.

• Mashed Potatoes – many recipes are dusted with flour or add dairy, which many gluten-free people also have a hard time tolerating
• French Fries – if the deep fryer is used to prepare other ingredients that contain gluten, cross-contamination can occur
• Potato Chips – check the label to see if any flavor additives contain gluten like wheat starch or maltodextrin
• Baked Potatoes – many toppings contain gluten and sometimes restaurants brush the outside with butter and flour before baking to make them crispy
• Au-Gratin – flour is often used to thicken the sauce and most are topped with dairy

Make it yourself.

Potatoes can be a wonderful part of a healthy diet. The best way to ensure your potatoes stay gluten-free is to prepare them yourself at home. That way you can monitor every ingredient you add to ensure nothing incompatible is added. 

Tip: Use potato flour as a gluten-free alternative to most flours.