Mayo, known for its creamy yellowish-white texture, is a popular condiment often enjoyed cold alongside sandwiches or as a foundational ingredient in various salad dressings and sauces. Its widespread use across the globe raises an important question: is it safe for those adhering to a gluten-free diet?

This article delves into the components that make up mayonnaise and clarifies whether individuals following gluten-free diets can safely include it in their meals.

What Ingredients Are in Mayonnaise?

Mayonnaise is essentially a whipped emulsion composed of:

• egg yolks or whole eggs
• oil
• an acid (commonly vinegar or lemon juice)

When these three fundamental components are combined, they produce a basic mayonnaise.

To enhance flavor, a variety of spices and seasonings can be incorporated. Frequently used additions include sea salt, sugar, Dijon mustard, white pepper, celery seed (ajwain), and mustard seed (rai).

The choice of oil when preparing mayonnaise can also differ significantly. Many brands opt for oils that have a neutral taste, such as canola, avocado, grape seed, or safflower. In contrast, using a robustly-flavored olive oil may dominate the overall taste of the mayonnaise.

Is Mayo Safe for Individuals on a Gluten-Free Diet?

Gluten, a collective term for proteins found in grains such as wheat, barley, and rye, can present challenges for many. Commonly, wheat is a key ingredient in various food items including bread, cereals, pasta, and an array of baked goods, as well as soups, sauces, and salad dressings. For those diagnosed with celiac disease, adhering strictly to a gluten-free diet is essential, meaning they must avoid any foods containing gluten along with the aforementioned grains. Consuming gluten can lead to distressing symptoms such as diarrhea, bloating, constipation, abdominal pain, unintended weight loss, and a decrease in appetite.

Additionally, individuals who experience gluten sensitivity—distinct from celiac disease—often find that eliminating gluten from their diets alleviates their discomfort. Fortunately, traditional mayonnaise, made from ingredients like eggs, oil, and acids, is typically gluten-free. This means that in most circumstances, genuine mayonnaise is safe for those who maintain a gluten-free lifestyle. However, caution is warranted as some commercial mayonnaise may contain additional ingredients that could introduce gluten, or the oils and vinegars used might originate from gluten-containing sources.

Furthermore, there exists a potential for cross-contamination with gluten during the production processes of mayonnaise and its ingredients. To mitigate these risks, it is beneficial to familiarize oneself with best practices to confirm that mayonnaise is gluten-free. While the fundamental components required to create mayonnaise are naturally devoid of gluten, it remains prudent to be vigilant, as any cross-contamination or inclusion of non-traditional ingredients could result in the unintended presence of gluten in the final product.

How to Identify Gluten-Free Mayonnaise

When you're shopping for mayonnaise, the most effective way to ensure that you're selecting a gluten-free option is to carefully examine the product label. According to the guidelines set by the Food and Drug Administration (FDA), any food item that features the following claims on its packaging is required to contain less than 20 parts per million (ppm) of gluten, which is considered a safe threshold for individuals adhering to a gluten-free lifestyle:

• “gluten-free”
• “no gluten”
• “free of gluten”
• “without gluten”

Spotting any of these phrases on a mayonnaise jar gives you confidence that the product is indeed gluten-free. Although many manufacturers voluntarily include these labels on their gluten-free offerings, it is important to note that there is no legal obligation to do so. Consequently, some gluten-free mayonnaise products may not explicitly state this on their packaging, even if they are safe for gluten-sensitive individuals.

Additionally, it's wise to scrutinize the ingredient list for any components that could potentially contain wheat or gluten derivatives. When dining out, don't hesitate to inquire with your server or the restaurant manager about the gluten status of their mayonnaise.

Several mayonnaise brands are recognized for offering gluten-free varieties, including:

• Blue Plate
• Duke’s
• Heinz
• Hellman’s
• Kraft
• Primal Kitchen
• Sir Kensington’s
• Spectrum
• Trader Joe’s
• Vegenaise

It's worth noting that some of these brands may have a diverse range of mayo products—some of which contain gluten while others are gluten-free—so always check for gluten-free labeling when purchasing from these brands. In many grocery stores, you'll find that gluten-free mayonnaise is clearly labeled, and when eating out, verifying with a restaurant staff member can provide the clarity you need.

How to Prepare Homemade Mayo

If you're looking to ensure your mayo is gluten-free, crafting it at home is a reliable option.

To create your own gluten-free mayo, gather the following ingredients:

• 1 large egg
• 100g of mild-flavored oil, such as canola, avocado, grape seed, or safflower
• 15 mL of vinegar (such as white, red wine, or apple cider)
• 5 mL of lemon juice
• 1.25 g of salt
• optional spices like black or white pepper, Dijon mustard, mustard seed, celery seed, or a pinch of sugar

Here’s how to make the mayo:

1. In a small food processor, blend the egg for about 30 seconds until well incorporated.
2. Then, incorporate the vinegar and salt, blending for another 30 seconds.
3. Gradually add the oil, drop by drop; adding too much oil at once can prevent your mayo from achieving the desired thickness.
4. Finally, mix in the lemon juice along with any additional spices you wish to include.

While it's great to explore various oils and vinegars in your homemade mayo, steer clear of rice or malt vinegar, as these could contain gluten or risk cross-contamination. Since the eggs in this recipe are used raw, opting for pasteurized eggs is advisable to minimize the risk of foodborne illness. To keep your homemade mayo fresh, store it in the refrigerator at a temperature of 4.5°C (40°F) or lower. Typically, homemade mayo can be safely consumed within 14 days when refrigerated. However, if you detect an off smell, mold, or any noticeable color change, it’s best to discard it. Creating a gluten-free mayo at home is straightforward with a food processor and just a handful of simple ingredients.

The Bottom Line

Individuals adhering to a gluten-free diet must steer clear of wheat, barley, rye, and various other foods that contain gluten. While traditional mayonnaise consists of a handful of naturally gluten-free components, it’s important to be cautious. Sometimes, added spices or cross-contamination can render mayonnaise unfit for those suffering from celiac disease or gluten intolerance. To guarantee a safe gluten-free choice, look for a gluten-free label on the packaging or consider making your own mayonnaise at home, which allows for complete control over the ingredients used.