Overview
Following a gluten-free diet involves avoiding wheat, barley, rye, and all foods made with these ingredients. There are many naturally gluten free foods including dairy, seafood, meat, fruits, vegetables, fats and many grains. It is essential to read ingredient labels for foods, supplements and beverages and avoid cross-contact with gluten in food preparation.
Why is the gluten-free diet being recommended?
Celiac disease is an autoimmune disease triggered by gluten ingestion, which damages the small intestine and interferes with absorption of nutrients from food. Non-celiac gluten sensitivity (NCGS) is a condition in which individuals report improvement of symptoms following the elimination of gluten from their diet. This diagnosis is only given after both celiac disease and wheat allergy are excluded.
A strict gluten-free diet is the only treatment available for celiac disease and non-celiac gluten sensitivity.
What conditions is the gluten-free diet used for?
- Celiac disease.
- Non-celiac gluten sensitivity (NCGS).
Avoiding gluten cross-contact
Cross-contact occurs when a gluten-free food comes into contact with a gluten-containing food. This can happen at any point during the food process such as harvesting, transportation, manufacturing, preparation, and service. The information below serves as a guide to help you limit cross-contact. Work with your health care team and dietitian to ensure your practices for avoiding cross-contact are suitable.
- Avoid touching your mouth, nose (inside) and eyes after touching gluten-containing products and remember to wash hands thoroughly before eating.
- Focus on intake of naturally gluten-free foods such as fruits, vegetables, meat, poultry, seafood, and gluten-free whole grains.
- Always read labels to ensure the food you are purchasing for your home is gluten free.
- Choose oats that are labeled gluten-free.
- Pick through and rinse dry legumes before cooking, especially lentils, as they may contain errant gluten-containing grains.
- When possible, store gluten-free foods on the highest shelf so that gluten-containing crumbs/flours do not fall and contaminate the gluten-free foods.
- Only use gluten-free versions of kitchen staples to minimize risk of cross-contact (e.g. herbs/spices, spice mixes, broths, sauces, condiments, etc.).
- Buy condiments in squeeze bottles and avoid contact with gluten-containing products. Or designate gluten-free jar condiments (jelly, peanut butter, mayonnaise, butter, etc.).
- Call restaurants ahead of time to discuss their gluten-free options and preparation practices.
- Notify your server that you must follow a gluten-free diet as a medical necessity. Explain what foods you cannot have and ask to discuss menu options with the chef and/or host.
- For social gatherings, offer to provide a gluten-free option or bring your own.
Foods to question
- Salads and salad dressings
- Breaded and fried foods (e.g. chicken tenders, fish sticks, etc.)
- Tortillas and tortilla chips
- Sauces, marinades, gravies, condiments, soy sauce
- Seasoning mixes
Imitation fish/seafood
- Hotdogs, sausages, burgers, meatballs
- Deli meats, sausages, salami, hotdogs, and prepared meats
- Casseroles
- Soups
- Rice mixes
- Licorice
| Best practices for equipment & preparation spaces | |
|---|---|
|
Serving dishes, kitchen tools and utensils |
Cutting boards, non-stick pans, flour sifters, wooden utensils, colanders and serving dishes should be dedicated gluten free in the home. |
|
Fryers and air fryers |
|
|
Toaster/toaster ovens |
|
|
Oven |
Place a clean baking sheet, foil, or parchment paper underneath all gluten-free foods. When using a convection oven, avoid cooking gluten-free and gluten-containing foods at the same time. |
|
Pasta water |
Use a clean pot and separate pasta water for boiling gluten-free pasta. |
|
Grilling stations |
Gluten-free foods should be prepared on a separate grill or place a piece of foil underneath all gluten-free foods if a separate grill is unavailable. |
|
Preparation areas |
Wash all surfaces with soap and warm water. Prepare gluten-free foods in a separate area. Change aprons and gloves when preparing gluten-free foods. |
|
Salad bars |
Ask the server if the salad bar is designated gluten-free. Gluten-containing ingredients should be separate from the rest of the ingredients, either on a separate table or at the end of the salad bar. Separate utensils should be used. |
|
Bakeries |
Be cautious of gluten-free products sold at gluten-containing bakeries. There is a high risk for cross-contact with wheat flour. Ask how/where the gluten-free products are prepared to determine if they are safe to eat. |
Resources
Websites: Celiac.org, BeyondCeliac.org, NationalCeliac.org, Gluten.org
Written by
Sadie Nagel
Lindsay Marr, MS, RD, CSP
Reviewed by the DIGID Gluten and Wheat Disorders workgroup ©2021
Sadie Nagel
Lindsay Marr, MS RD CSP
Reviewed by the DIGID Gluten and Wheat Disorders workgroup © 2021
