Gluten is a type of protein found naturally in wheat, rye, and barley. Some people have trouble
metabolizing gluten, including those with Celiac disease, and benefit from a gluten free or a
reduced gluten diet.
WHAT IS A GLUTEN FREE DIET
The gluten free diet is not a zero-gluten diet. For a product to be considered gluten free in the
United States, it must contain 20 parts per million (ppm) or less of gluten. This is the international
standard as well. Products with gluten-free labels do not necessarily have zero gluten, but an
extremely small amount.
People with Celiac disease, or those who follow a gluten free diet do not need to purchase gluten
free cosmetics, toothpaste, and topical products that contain gluten. The gluten protein is too
large to be absorbed through our skin and the amount of gluten we would swallow from products
like lipstick, toothpaste, or mouthwash is so minimal per use that it is considered unharmed.
WHAT CONTAINS GLUTEN AND WHAT STARCHES ARE GLUTEN FREE
Oats are naturally gluten free. However, it is important to purchase certified gluten free oats as
they are often grown near wheat or processed in plants that also process wheat, which is not
gluten free, and could lead to cross-contamination. Wheat must be listed as an allergen on a food
label and can be helpful when identifying gluten-containing foods.
Other starches that are gluten free and safe to eat include those made from;
• Corn
• Rice
• Potato
Starches that contain gluten are often used as thickeners in products. Avoid foods with the
following ingredients, as they are not gluten free;
• Gluten starch
• Wheat starch
• Hydrolyzed wheat protein
• Malt
• Wheat maltodextrin
Starches containing gluten can be found in many items such as;
• Sauces
• Salad dressings
• Spices
• Sandwich spreads
• Gravies
• Soy sauce
Dried fruit (it helps prevent them from sticking together)
TIPS FOR FOLLOWING A GLUTEN-FREE DIET
• Always read food labels – Gluten can hide in sauces, soups, and processed foods
• Choose natural foods instead of packaged gluten-free items
• Avoid cross-contamination in the kitchen (use separate utensils if needed)
• Focus on balanced meals with protein, fiber, and healthy fats
• Don’t self-diagnose – Consult a doctor or dietitian before removing gluten
CONCLUSION
A gluten-free diet is life-saving and essential for people with celiac disease or gluten intolerance.
But for others, it should not be followed just because it’s trendy. The best diet is always balanced,
personalized, and sustainable.
If you suspect any digestive issues after eating gluten, consult a healthcare professional before
making dietary changes.
