Is Vinegar Gluten Free?

One of the most common questions I come across when people start a gluten free diet is: Is vinegar gluten free? It can be confusing trying to figure out if barley malt vinegar is gluten free when it contains, well, barley. And what about spirit vinegar, apple cider vinegar, or balsamic vinegar!? Don’t worry – I’ve got your go-to guide to vinegar and a gluten free diet.

When you’re new to a gluten free diet it’s easy to focus on the bigger things like bread, cakes and pasta. But what about things like sauces and condiments?

Often these foods can be a tripping point for people with coeliac disease. And if you’re a fan of fish and chips, you’re probably wondering what vinegar is gluten free.

Chip shops usually use malt vinegar, which is made from barley. So it’s only natural to then question every type of vinegar around.

And before you know it, you’ve fallen down a vinegar wormhole and are frantically scouring every single item in your cupboards!

But don’t worry, I’m here to break it all down and make sure that just because you have coeliac disease, you don’t have to miss out.

The good news is that most vinegars are gluten free. So whether you’re looking to dowse your chips in vinegar or your salad in balsamic, you can usually eat something!

Is malt vinegar gluten free?

The short answer is that some barley malt vinegars are gluten free – and some are not. It’s just a case of figuring out which ones are safe to eat!

Malt Vinegar is made from barley, which is a gluten-containing grain. So it’s natural to question if it is suitable for a gluten free diet.

When it comes to barley products like vinegar, if the levels of gluten are tested to be under 20 parts per million, the product is considered coeliac-safe in the UK.

And since 2021, Coeliac UK has stated in its guidelines that only barley malt vinegar products which are certified gluten free can be considered safe and gluten free.

If a barley malt vinegar contains less than 20ppm of gluten, it can be certified gluten free.

However, as barley is one of the EU top 14 allergens it must still be labelled in bold in ingredients list for anyone who has a barley allergy. Even if the product is gluten free.

The following malt vinegar products are gluten free:

• Sarson’s Malt Vinegar (certified gluten free as of October 2024)
• Maltflaven’s Chip Shop Vinegar

Not all manufacturers will test their products, so when looking at products which contain barley – like vinegar – it’s best to only stick to products which are certified gluten free.

They will either state they are gluten free on the pack, on their website, or will be listed on the Coeliac UK Food Checker app (where you can scan product barcodes).

Is spirit vinegar gluten free?

Spirit Vinegar is a clear vinegar made from grains, BUT because it is distilled, spirit vinegar is gluten free. The distillation process removes the gluten.

This is also the same reasoning behind why alcoholic spirits are gluten free. Because the distillation removes any gluten from the finished products.

So yes distilled white vinegar is gluten free and safe to consume with coeliac disease.

Is distilled vinegar gluten free?

Distilled vinegar is the same thing as spirit vinegar, and is therefore gluten free. The gluten is removed from the finished product by the distillation process.

Is balsamic vinegar gluten free?

Balsamic vinegar is actually made from grape juice which is boiled down and then aged in wooden casks. And because it is made from grapes it is naturally gluten free.

So if you want to dowse you salads in balsamic vinegar you can use this freely, as it is fine to consume when you have coeliac disease.

And as a side note, I make an awesome salad dressing using balsamic vinegar – find it in my chickpea and halloumi salad recipe.

Is white wine vinegar gluten free?

White wine vinegar – and, for that matter, red wine vinegar too – are both gluten free. Like balsamic vinegar, white wine vinegar is made from grapes.

Both white wine vinegar and red wine vinegar are naturally gluten free.

Though as with all products, it’s important to always be aware of may contain warnings for cross contamination.

Is apple cider vinegar gluten free?

Apple cider vinegar is made from apples and is naturally gluten free and safe for people with coeliac disease to consume.

It is made by fermenting apples with sugar and yeast, both of which are gluten free.

I use apple cider vinegar in a lot of my recipes – it’s very handy in some bakes like my gluten free bread recipe.

Is rice vinegar gluten free?

Rice Vinegar or White Rice Vinegar is a common ingredient in Asian cooking – I use it to season the rice in my Tuna Sushi Bowls.

Usually rice vinegar is gluten free, as it is made from rice which is a naturally gluten free grain.

However it’s always best to double check labels, especially on any imported products in case they have been mixed with any gluten-containing products like soy sauce.

It’s also important not to confuse white rice vinegar (gluten free) with Shaoxing wine, also called rice wine. This usually contains wheat and is not gluten free.

Are salt and vinegar crisps gluten free?

If you’re a fan of vinegar then you may be wondering if you can eat salt and vinegar crisps! This again is a ‘yes and no’ answer – it solely depends on the brand.

Many salt and vinegar crisps are gluten free as they are either certified gluten free (under 20ppm of gluten) or made using spirit vinegar, cider vinegar or balsamic vinegar.

However some brands of salt and vinegar crisps are not gluten free. For example, all Walker’s crisps are NOT gluten free as they have a ‘may contain’ warning.

Brands like Kettle Chips, Tyrrells, Pipers, Seabrook and Burt’s all have gluten free salt and vinegar flavours, as do many supermarket own brands and ‘finest’ ranges.

If you’re missing certain gluten free crisps, then don’t forget to also check out my handy gluten free crisps guide for some awesome swaps!

Always double check labels

While the above has been written as guidance and is correct to the best of my knowledge as of October 2024, you must always double check ingredients lists.

Products can vary and sometimes manufacturers may also use ‘may contain’ warnings if there is a risk of cross contamination.

This article is written based on UK products, and the certification for gluten free products varies around the globe.

Please refer to your national coeliac charity or organisation if you are not based in the UK.