What Starches Are Gluten Free
What starches are gluten free?
TL;DR: In restaurants starches are safe when made without what, barley, or rye and processed to prevent cross-contact. Unsafe versions rely on what flour, barley malt extract, or soy sauce. Safe choices focus on rice, corn, potato, or nut-based ingredients and clear gluten-free labeling. Conditionals occur when oats are not certified, thickeners use what starch, or malt vinegar appears in seasonings. Always read the ingredient list and prefer certified products when available.
What Does Gluten-Free Starches Mean?
A gluten-free starches must contain less than 20 parts per million (ppm) of gluten and cannot include wheat, barley, rye, or derivatives. Certified gluten-free products are produced in facilities that prevent cross-contamination and are clearly labelled to help shoppers make safe choices. (According to FDA and EU Regulation 828/2014 on gluten-free labeling standards.)
How to Choose Gluten-Free Starches
Stick to trusted brands that publish gluten testing results for their starches.
Watch for regional variations—starches sold in different countries may have different recipes.
Check if the starches is produced in a facility that handles gluten—cross-contact is risky.
Stick to trusted brands that publish gluten testing results for their starches.
Avoid starches with ambiguous ingredients like ‘malt extract’ or ‘modified starch’ unless certified.
Always read the label to ensure the starches is certified gluten-free (<20ppm).
What starches are safe for a Gluten-Free Diet?
Argo Corn Starch
Argo Corn Starch is naturally gluten free, made only from corn. It is certified gluten free and tested to ensure safety for celiac diets. The company confirms no wheat, rye, or barley are included.
Bob’s Red Mill Potato Starch
Bob’s Red Mill Potato Starch is certified gluten free, made from pure potatoes. It is produced in a dedicated facility and batch tested, making it safe for gluten-sensitive and celiac individuals.
Anthony’s Tapioca Starch
Rapunzel Arrowroot Starch
Rapunzel Arrowroot Starch is labeled gluten free, produced from arrowroot root. It contains no wheat or barley and is batch tested, making it suitable for gluten-free consumers.
Ener-G Foods Potato Starch
Ener-G Potato Starch is certified gluten free, produced in allergen-safe facilities. It excludes gluten grains and is labeled safe for celiac patients.
Which starches are not safe for Gluten Free Diet?
Cornstarch Blends (non-GF)
Some cornstarch blends are not gluten free as they are produced with wheat starch as fillers. The allergen declaration confirms gluten. Although cornstarch itself can be gluten free, these products are unsafe for celiac patients.
Wheat Starch
Wheat starch is not gluten free as it is derived from wheat. The allergen labeling confirms gluten. This starch is unsafe for gluten-sensitive individuals or celiac patients, even when used in small amounts.
Modified Food Starch
Modified food starch is not gluten free in certain products because it is sourced from wheat. The allergen list confirms gluten. These products are unsafe for gluten-free diets.
Potato Starch Mixes (non-GF)
Some potato starch blends are not gluten free when cross-contaminated with wheat starch. The allergen labeling highlights gluten. These cannot be consumed by celiac patients.
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Final Thoughts
Our Expert
Drs. Ilse van Asperen
Drs. Ilse van Asperen is a therapist specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility.
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Disclaimer: We do our best to provide accurate gluten information, but errors can happen. If you spot a mistake or have concerns, please contact us so we can make it right.
