Is olive oil gluten-free, or could it contain hidden gluten? For people with celiac disease, gluten intolerance, or those choosing gluten-free diets, it’s important to know which foods are truly safe. Even olive oil, which is usually gluten-free, could be a concern if it has added ingredients or has been processed in facilities that handle gluten. Checking labels and choosing products clearly marked gluten-free.

This guide breaks down everything you need to know to choose olive oil that is safe, flavorful, and truly gluten-free.

Gluten is a group of proteins found in certain grains  that can cause serious health problems for some people. Although most foods don’t naturally contain gluten, it often sneaks into everyday items like sauces and snacks. Similarly, while most cooking oils are gluten-free, some may become contaminated during processing. Being aware of these hidden sources of gluten is important for those who need to avoid it.

Gluten is mainly found in wheat, barley, and rye. These grains are common ingredients in foods like bread, pasta, cereals, and baked goods, making them major sources of gluten.

Gluten can also show up in products like soy sauce, salad dressings, and processed snacks, where it’s added for texture or flavor. That’s why checking labels carefully is so important, even for foods you don’t expect to contain gluten.

Most oils are gluten-free, but there’s a small chance they could be contaminated if processed in facilities that handle gluten ingredients. To stay safe, it’s always a good idea to check with the manufacturer or choose oils labeled as gluten-free.

People with celiac disease must avoid gluten entirely because even tiny amounts can cause an immune reaction that damages their small intestine. For those with gluten intolerance, eating gluten can lead to unpleasant symptoms like bloating, headaches, or stomach pain. Some individuals also choose gluten-free diets to support their digestion or feel healthier overall.

Whether due to medical reasons or lifestyle choices, avoiding gluten plays an important role in helping these groups stay healthy and feel their best.

Pure olive oil is naturally gluten-free, making it a safe option for many people on gluten-free diets. However, not all olive oils are the same, and understanding how they are made helps explain why some may still carry risks.

Olive oil is made by crushing olives and extracting the oil from the fruit. The oil comes directly from olives grown on olive trees and doesn’t mix with any gluten sources during production. Because of this, pure olive oil is completely gluten-free as long as it isn’t processed with other gluten-rich foods or on shared equipment.

Extra virgin olive oil is the least processed type of olive oil, making it both high-quality and rich in flavor. It is usually produced by cold-pressing olives, a method that avoids using heat or chemicals. Because extra virgin olive oil is not refined and doesn’t include added ingredients, it is naturally gluten-free. 

However, certain types of olive oil, like light olive oil or blended oils, might not be gluten-free due to processing or added ingredients. To be safe, it’s always a good idea to check labels and look for oils marked gluten-free.

Although pure olive oil is gluten-free, not every bottle on store shelves is guaranteed safe for those with celiac disease or gluten-related disorders. Some olive oil products can become unsafe due to how they’re made or what’s added to them.

Cross-contamination happens when gluten gets into oil through shared equipment or during processing. For example, if olive oil is made in a facility that also handles breaded meats or grain products, traces of gluten may end up in the oil. This is a concern for people who are sensitive or have celiac disease. Even if the oil looks pure, it may still be cross-contaminated unless the brand takes extra care.

Flavored or infused olive oils can pose a risk because they often contain added ingredients. Some of these, like natural smoke flavoring or spice blends, might include hidden gluten. In some cases, the added flavors are processed using equipment that also handles gluten-rich foods, increasing the chance of contamination. This risk isn’t limited to olive oil; it applies to other cooking oils, like canola oil, especially when they are flavored or processed in shared facilities.

Because of these potential risks, it’s crucial to carefully check the labels of flavored olive oils and look for gluten-free certification. Oils with vague terms like ‘spices’ or ‘flavoring’ in the ingredients list should be avoided unless they are clearly marked as gluten-free.

Not all “gluten-free” labels mean the same thing. Oils that are labeled gluten-free may meet general standards, but certified gluten-free products go through more testing. Gluten-free certification means a third party has verified that the product contains less than 20 parts per million (ppm) of gluten, which is safe for most people with adverse gluten response. 

Finding the right olive oil takes more than just picking a bottle off the shelf. For those going gluten-free, it’s important to know what to look for and what to avoid. Some labels may seem safe, but hidden risks can still exist.

A truly gluten-free olive oil should have gluten-free certification from a trusted organization. Certified gluten-free oils are tested by third parties to confirm they meet the accepted gluten limit of less than 20 parts per million (ppm), which is considered safe for most people with celiac disease.

Look for seals from trusted programs that confirm the oil is 100% gluten-free. Labels like “labeled gluten-free” can be helpful, but may not involve third-party testing, so extra caution is needed for medically sensitive individuals. Reading the full ingredient list also helps confirm that the oil doesn’t include anything made from gluten-rich foods.

Here’s what to watch for when checking olive oil for hidden gluten:

• Flavored or infused olive oils that contain gluten-based additives. 

• Oils processed on shared equipment that may be cross-contaminated with gluten

• Ingredients labeled vaguely, such as “natural smoke flavoring” or “spice blends” 

• Wheat-based thickeners or seasonings added to the oil

Always read the full label and choose products clearly marked gluten-free.

Here are the best practices for buying olive oil with confidence:

• Choose olive oil from trusted brands.

• Shop at stores or websites that specialize in gluten-free products.

• Look for certified gluten-free labels on the bottle.

• Avoid oils processed on shared equipment with gluten-infused items.

Olive oil is an excellent choice for gluten-free cooking because it's naturally free of gluten and works well in many dishes. Knowing how to use it safely in your kitchen helps avoid foods with gluten and keeps meals safe for those with gluten sensitivities.

Here’s how to use olive oil safely in a gluten-free kitchen:

• Use certified gluten-free olive oil.

• Keep gluten-free tools and ingredients separate.

• Clean cookware before gluten-free use.

• Don’t reuse oil from gluten-infused items.

• Cook gluten-free items with fresh olive oil.

• Add olive oil to salads or gluten-free meals.

Olive oil can be a smart swap for butter or vegetable oil in gluten-free baking. It gives baked goods moisture and richness. While it may slightly change the flavor or texture, it pairs well with gluten-free flour and helps bind ingredients together without adding gluten.

Plenty of gluten-free recipes use olive oil as a main ingredient. Try roasted chicken with infused olive oils, gluten-free pasta tossed with flavorful olive oil and herbs, or baked vegetables drizzled with olive oil. These meals avoid gluten-containing ingredients, making them a suitable choice for those following a gluten-free diet.

Eating out while following a gluten-free diet can be tricky. Even if a meal seems safe, small mistakes in the kitchen can lead to cross-contamination, especially with cooking oils.

Restaurants often use the same oil to cook multiple dishes, including items like breaded meats that contain wheat-based products. This practice can lead to the oil becoming contaminated with gluten, making it no longer 100% gluten-free. Even pure olive oil can become unsafe if it is used in fryers or pans that have also handled gluten-containing foods. This is particularly true for shared fryers, where oil is reused for gluten-containing foods.

For individuals who are highly sensitive, asking how the oil is used and stored can help reduce the risk of accidental gluten exposure

Here are key questions to ask when eating out to ensure the olive oil is safe:

• Is the olive oil certified gluten-free?

• Is the oil used in a dedicated gluten-free area?

• Has the oil been used to cook gluten-containing foods?

• Do you use flavored or infused olive oils?

• Do those flavored oils contain any gluten ingredients?

Olive oil is gluten-free when it’s pure and made without added ingredients. Pure olive oil and certified gluten-free products are the safest choice for those with celiac disease or gluten sensitivities. To avoid gluten, always check for proper labeling, be aware of contamination risks, and avoid oils processed with gluten-containing foods or on shared equipment. Flavored olive oils may contain hidden gluten, so read labels closely. With careful label reading and proper cooking practices, olive oil can be a reliable part of a gluten-free diet.