If you have hard time getting going in the morning without a strong cup of joe, you’re not alone. According to the National Coffee Association (NCA), 7 in 10 Americans drink coffee every week and 62% drink it every day. In fact, coffee consumption has risen by 5% since 2015.
Whether you like the taste or need the caffeine boost, coffee might be part of your daily routine. But is it safe for consumption on a gluten free diet?
The answer: sometimes.
Like many foods, coffee is naturally gluten free but that doesn’t mean all coffee is 100% gluten free. Certain types of processed coffee as well as flavored coffee drinks could be cross-contaminated or made with gluten-containing ingredients.
Here’s everything you need to know.
What Is Coffee?
When you think of coffee you probably picture the roasted beans, or maybe the ground beans. What you may not know is that coffee is actually a type of berry harvested from the Coffea plant.
The genus Coffea contains over 6,000 species of tropical shrubs and trees. There may be as many as 100 different species of coffee plants. The two species most important to the commercial coffee industry are Arabica and Robusta.
When allowed to grow naturally, coffee trees can tower over 30 feet high. For commercial use, however, they are pruned short to make harvesting easier and to conserve their energy. Coffee trees have green, waxy leaves and coffee cherries that grow from the branches. The coffee tree grows in a continuous cycle, so there may be flowers as well as green and ripe fruit all at the same time.
After first flowering, it takes about a year for a coffee tree to mature and five years to achieve full fruit production. Coffee trees can live up to 100 years, but they’re most productive between age 7 and 20. On average, a coffee tree produces about 2 pounds of green coffee beans.
Is All Coffee Gluten Free?
Coffee trees are completely unrelated to gluten-containing grains like wheat, barley, and rye. This means that coffee is naturally gluten-free, but it doesn’t necessarily mean that all coffee products are.
Plain coffee from freshly roasted beans is 100% gluten-free. In many cases, store-bought coffee grounds are as well, though there’s always some potential for cross-contamination. What you really need to keep an eye on are coffee additives and flavored coffees.
Powdered coffee creamer, for example, may contain gluten. Certain sweeteners used in coffee drinks (like barley malt syrup) may contain gluten and even white sugar you get at the grocery store could be cross-contaminated with flour if they’re shelved close together.
You should also be wary of flavored coffee grounds. Though rare, these flavors may come from a proprietary blend of natural flavors which could hide gluten-containing ingredients. Most of these flavors are safe, but other coffee flavorings have an alcohol base – one that is derived from gluten-containing grains.
Tips for Brewing Gluten Free Coffee at Home
While coffee is naturally gluten free, some people with celiac disease experience gastrointestinal symptoms after drinking coffee, especially when it’s brewed from processed coffee grounds. There’s always some risk for cross-contamination unless the product is certified gluten-free. If you’re worried, it may be best to start with fresh beans then grind and brew your own coffee at home.
Here’s how to do it using a French press:
- Grind your coffee beans to coarse.
- Place the French press carafe on a scale and zero it out.
- Measure in 35g ground coffee then zero the scale again.
- Add 250g of hot water and stir for 5 seconds.
- Pour in more water until the scale reaches 500g total.
- Let the coffee steep for 2 minutes then stir.
- After another 2 minutes, slowly press down the plunger and serve.
If you’re not a fan of hot coffee, consider cold brew! Start by grinding your coffee beans coarsely then combine with water (about 4 cups per 1 cup whole beans) and let it steep overnight. The coffee will infuse slowly with the water, creating a concentrated brew you can enjoy over ice.
5 Ways to Enjoy Gluten Free Coffee
Plain, unprocessed coffee is generally gluten free, but it can also be a bit boring. If you’re a fan of sweet coffee concoctions or just something with a little flavor to it, you’ll love these delicious gluten free recipes.
1. Cortado
Servings: 1
Ingredients:
- 2 ounces espresso
- 2 ounces steamed milk
Instructions:
- Prepare the espresso to your desired strength.
- Steam the milk in an espresso machine until it increases height by 25%.
- Pour the espresso into a glass and top with steamed milk. Drink immediately.
2. Mocha
Servings: 1
Ingredients:
- 2 ounces espresso
- 1 tablespoon chocolate chips
- ½ cup whole milk
- ½ tablespoon simple syrup
Instructions:
- Prepare the espresso to your desired strength.
- Place the chocolate chips in a mug and pour the espresso over top.
- Combine the milk and simple syrup in a small pitcher.
- Use a steaming wand to steam the milk until it doubles in size.
- Scald the milk and syrup to 150 degrees Fahrenheit.
- Froth the milk then pour over the chocolate espresso.
3. Frozen Mocha Frappe
Servings: 1
Ingredients:
- ¾ cup milk
- 1 ½ tablespoons sugar
- 1 tablespoon instant espresso
- 1 tablespoon cocoa powder
- 1 cup ice
- Whipped cream
- Chocolate sauce
Instructions:
- Combine the milk, sugar, espresso powder, and cocoa powder in a blender.
- Pulse several times to combine the ingredients.
- Add the ice and blend until smooth and creamy.
- Pour into a tall glass and garnish with whipped cream and chocolate sauce.
4. Iced Cappuccino
Servings: 1
Ingredients:
- 2 ounces espresso
- 6 tablespoons milk, divided
- 2 teaspoons simple syrup, divided
Instructions:
- Make the cold foam by combining ¼ cup skim milk and 1 teaspoon simple syrup in a narrow jar.
- Submerge a milk frother fully and turn it on.
- Slowly draw the wand up toward the top of the milk until it is thick and stable.
- Prepare the espresso to your desired strength.
- Combine the espresso with the remaining milk and simple syrup in a glass.
- Fill with ice then top with cold foam.
5. Irish Coffee
Servings: 1
Ingredients:
- 6 ounces coffee
- 1 teaspoon sugar
- 1 ½ ounces Irish whiskey
- 2 tablespoons whipped cream
Instructions:
- Brew the coffee using your preferred method.
- Pour the coffee into a glass, leaving an inch at the top.
- Stir in the sugar and Irish whiskey until the sugar dissolves.
- Top with whipped cream to serve.
In addition to these tasty coffee drinks, there are plenty of ways to incorporate coffee flavor into other foods. Tiramisu is a classic dessert and coffee is often used in baked goods like cakes, cookies, and brownies. You’ll even find it in dishes like chili and seasonings for ste
