Myth: "Gluten Free" means free of gluten

What does it mean for something to be "gluten free"?

Most people are not aware that food labeled "Gluten Free" is not necessarily free of gluten. It is a term that can mean different things to different manufacturers, much like "organic".

Current standards in the U.S. allow for up to 20 ppm of gluten in "Gluten Free" food. While this is a very small concentration, it is enough to cause problems for some celiacs and those with non-celiac gluten sensitivity (NCGS).

While 20ppm of gluten or less is considered gluten free, there are no agreed-upon standards for the preparation of gluten free food or for the prevention of cross-contamination.

Packaged gluten free food

The actual amount of gluten in your processed gluten free food varies depending upon many factors including the type of grains used, how the grains are processed, the cleanliness of the processing equipment, and the presence or absence of cross-contamination in the processing facility.

The situation is complicated when you factor in the effect of various testing methodologies used to assign a value to gluten content. Different methodologies can result in different values for the same batch of food.

There is currently no standard definition of "gluten free", so it is important to contact manufacturers directly in order to find out what "gluten free" means to them.

Homemade gluten free food

Cross-contamination is a serious issue. Your "gluten free" food prepared in a contaminated kitchen or with contaminated fingers and utensils can no longer be considered gluten free. This is a risk of dining out or eating food that a friend or family member has prepared for you.

There is a wealth of gluten free recipes and cookbooks. However, a gluten free recipe is only one factor in determining whether or not the food is safe to eat. Preparing a gluten free meal requires extreme care in selecting ingredients, handling the food and preventing cross-contamination. This is a very difficult thing to do in a kitchen that is not dedicated to gluten free meal preparation.

It is not just a logistical problem related to myriad details like having to use a separate butter dish. Preparing a gluten free meal requires specialized knowledge, commitment and vigilance. Most people would not think to check their spices, marinades or soy sauce for gluten. Yet those are typical ingredients that carry a gluten payload. Most people would not understand that merely touching a crouton before grabbing your plate could contaminate your meal and make you sick.

Gluten sensitivity is variable; the need for caution is constant.

The level of gluten sensitivity is unique to each person. Some may not experience overt symptoms when exposed to trace amounts of gluten. Others may be sick for weeks.

Overt symptoms do not tell the whole story because damage can still be taking place internally. This is why it is very important to think carefully and ask questions about the source and preparation of the foods you eat.

Most importantly, do not take for granted that something labeled "Gluten Free" is safe for you. Do not take for granted that mom understands she can't use her cutting board to prepare your food. Take responsibility for your own safety.