Gluten is a protein found in wheat (including wheat varieties semolina, durum, spelt, triticale, emmer farro and freekeh), rye and barley. Following a gluten-free diet is challenging due to the prevalence of these grains in foods and food-additives. Careful reading of food labels is absolutely necessary when adhering to a gluten-free diet. Sometimes gluten-containing ingredients are obvious, and sometimes they are not – such as with modified food starch, thickeners, natural flavorings, etc.
There are a great many foods that are inherently gluten free, and increasingly more gluten-free alternatives for foods that commonly contain gluten (such as gluten-free pasta and cereal) are available. A dietician or nutritionist can help you to adjust to a gluten-free diet with confidence.
Here are the primary considerations when checking product labels for the presence or absence of gluten …
Gluten Free: Many food products that do not contain gluten say “gluten free” on the label. Though there is no formal standard for using this term, manufacturers may use the rules proposed (though not yet finalized) by the FDA that define gluten-free as containing less than 20 ppm (parts per million) of gluten. If a label does not say gluten free, it does not necessarily mean that it does contain gluten.
Certified Gluten Free: Some manufacturers of gluten-free products have earned gluten-free certification from independent organizations that test foods for gluten and offer certification. These products will say Certified Gluten Free.
Contains Wheat: The Food Allergen Labeling and Consumer Protection Act of 2004 requires manufacturers to disclose the presence of major allergens, including wheat, on food labels. However, this law does not include gluten among the allergens that must be called out. Therefore, if wheat is listed as an allergen the product does contain gluten. But if wheat is not listed as an allergen, that does not necessarily mean that the product is gluten free.
Ingredient Lists: In addition to looking for gluten-free claims, you will need to read ingredient lists looking for ingredients that do or may contain gluten. In this guide we list hundreds of foods and ingredients and indicate which ones usually contain gluten, may contain gluten, and are inherently gluten free.
Oats: Safe or Not?
Oats do not inherently contain gluten. However, they are often contaminated with gluten-containing grains during growing, harvesting or processing. It is a common practice for grain farmers to rotate crops of wheat, rye, oats and barley through the same fields on an annual basis. This means that any given year that oats are grown there will certainly be wheat, rye and barley plants present due to dropped grain from previous years. Furthermore, these crops are commonly stored and transported in the same silos and trucks. Fortunately some producers of oats are taking great care to eliminate any chance of cross-contamination. Look for oats that say “gluten free” on the package.
Cross Contamination
There are foods that do not inherently contain gluten, but may have been contaminated with wheat, rye or barley. As with oats, safe grains may have had contact with gluten-containing grains during harvesting or processing. Also, any food could be contaminated if processed in a facility where gluten-containing foods are processed. Sometimes a gluten-containing product is used in manufacturing but not as an ingredient. For instance, wheat flour may be used on a conveyor belt to prevent energy bars from sticking, or when making corn chips, corn tortillas or potato chips. This makes choosing foods particularly challenging. To be absolutely sure, find foods that say “gluten-free” on the label, or call the manufacturer.
Unexpected Sources of Gluten
If your health is compromised by ingesting gluten, be aware of possible non-food sources:
- Licking stamps and envelopes (glue can be derived from wheat)
- Vitamins
- Supplements
- Medicines
- Mouthwash
- Toothpaste
Your Gluten-Free Kitchen
The most notable adjustment in your cooking will be avoiding wheat, as it is so commonly used in a wide range of recipes. Being gluten-free you will learn how to substitute safe starches for those containing gluten. There are gluten-free options for thickening sauces, breading fried foods, binding, and, of course, baking. Equip yourself with gluten-free cookbooks and recipes from gluten-free Web sites, and you’ll soon learn to use ingredients such as rice flour, potato starch and more.
If you live with others who do not adhere to a gluten-free diet, there are other considerations you’ll need to take to prevent contamination of your foods.
- Use separate jam, jelly, peanut butter and mayonnaise jars to avoid bread crumbs in shared jars.
- Have a toaster for only gluten-free breads, or use a toaster oven and clean it between uses.
- Clean counter tops and cutting boards often to remove gluten-containing crumbs.
- Clean cooking utensils, pans and colanders carefully after each use.
Reading Food Labels
Reading labels will become second-nature to you. You must never assume that any packaged food is gluten-free. Furthermore, you must check the label each time you purchase the same food, for ingredients do change. Ideally, you will look for “gluten-free” on food labels. By August 2008 the FDA will issue a standard definition of “gluten-free” to make it easier to identify products safe for celiacs.
Unexpected Sources of Gluten
If your health is compromised by ingesting gluten, be aware of possible non-food sources.
- Licking stamps and envelopes (glue can be derived from wheat)
- Vitamins
- Supplements
- Medicines
- Mouthwash
- Toothpaste
