^{This article is provided for educational purposes only, and is not meant to serve as medical advice. Please contact your health provider with any diet or health-related questions or concerns.}

The short and sweet answer is yes, in its purest form (meaning no added ingredients, including gluten-containing ingredients), chicken is gluten free. But let’s take a step back and investigate gluten. First things first: What is it? And why do so many people have a sensitivity to it? And, lastly, how do you avoid it when food shopping for family meals? Read on for details!

What is Gluten?

It’s not one thing but a cluster of proteins found in wheat, rye, barley, and triticale (a cross between wheat and rye). And although oats are gluten-free, they may contain gluten once grown, processed, and transported. Gluten is used to add protein, texture, and flavor to foods and also to bind things together: think the filling in crab cakes or the breading mix that is used to coat fried chicken¹.

What is Gluten Intolerance?

Protease, a digestive enzyme that breaks down proteins in our bodies, can’t break down gluten completely. That undigested gluten can make some people sick, creating an intolerance, sensitivity, or even leading to celiac disease².

What is a Gluten-Free Diet?

This diet may help those who suffer from celiac disease, a gluten sensitivity, a wheat allergy, or gluten ataxia, an autoimmune disorder³.

A gluten-free diet is rich in fresh foods like fruits and vegetables, unprocessed beans, seeds and nuts, low-fat dairy products, and lean, unprocessed meat and fish. Although all foods containing gluten must be avoided, like wheat, barley, rye, triticale, and (in some cases) oats, other foods that include grains, starches or flours like corn, flax, quinoa, and rice, are usually a-okay on a gluten-free diet³. But before making any dietary changes, it’s best to get tested for gluten sensitivity and work with your doctor to develop an eating plan that’s right for you.

Chicken as Part of a Gluten-Free Diet

As previously stated, unprocessed chicken without added ingredients is gluten free. But that’s not all. It’s also packed with nutrients that help you live and thrive. Incorporating chicken into a healthy diet can support brain function and heart health, help you build muscle and strengthen bones, and assist in weight loss⁴.

So, chicken should definitely be added to your grocery cart. But how do you avoid gluten-containing foods when shopping for your family? Choose products with “gluten free” certifications, read ingredient lists carefully and do your own investigation if you see language on labels that says, “may contain” or “shared facility.” Gluten may be hiding in foods that would otherwise appear gluten free⁵.

If you hate the thought of giving up your favorite gluten-containing chicken products, consider switching to Perdue’s gluten-free line of nuggets, strips and tenders. Or try making your own gluten-free dishes at home. When preparing fried chicken or breaded nuggets, for instance, swap store-bought breading for crushed nuts, corn or rice flour, or crushed corn or potato chips. Searching for more ways to prepare chicken while avoiding gluten? Check out our collection of gluten-free chicken recipes for inspiration!

Sources:

¹ “What is Gluten?” https://celiac.org/gluten-free-living/what-is-gluten/

² “What Is Gluten and What Does It Do?” https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-gluten-and-what-does-it-do

³ “Gluten-Free Diet,” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

⁴ “Nutrition & Health,” https://www.nationalchickencouncil.org/policy/nutrition-health/

⁵ “Food Label Reading Guide,” https://celiac.org/wp-content/uploads/2017/07/Combined-Gluten-Free-Diet-and-Food-Label-Reading-Guide.pdf