BASIC INFORMATION FOR LIVING A GLUTEN-FREE LIFESTYLE
Cross Contamination (Cross Contact)
Cross contamination, also referred to as cross contact, is contamination due to contact with gluten so that a food or product absorbs 20 or more parts per million (PPM) of gluten. 20 PPM of gluten is less than l/8th of a teaspoon of flour. To visualize 20 PPM, see the video by Jessica Hanson/Tasty Meditation.
If there is a possibility of cross contamination, it is better to err on the side of caution. All cross contamination is to be avoided.
Following are common sources of cross contamination due to cross contact:
The growing fields. For example, oats (which do not naturally contain gluten) may be contaminated by wheat blown onto the oats from a nearby wheat field.
The milling, manufacturing or transporting process. For example:
When a product is manufactured in a facility which also manufactures products with wheat in them and proper steps are not taken to keep the product gluten-free.
Cross contamination can also occur if a machine is also used for products with gluten and the machine and is not thoroughly sanitized between each use.
NOTE: There are a variety of food products which are certified to be gluten-free, made on the same machine as food with gluten because the machines are thoroughly sanitized between each use. To learn more about labels and voluntary and mandatory statements about testing, click here.
The kitchen through transfer of food particles or microbes from one food to another by using the same knife, cutting board, pots, pans or appliances that have been used with foods containing gluten without thoroughly washing the surfaces or tools in between uses. For example: by using a frier that was used for a product with gluten or by using water that used to boil pasta with gluten. For information about cross contamination when cooking, click here.
At restaurants due to cross contact in the kitchen, on the way to the table, or even at the table. For information about cross contamination in restaurants, click here.
In a cafeteria if a serving utensil used in a food with gluten touches otherwise gluten-free food.
At any table:
By removing an item with gluten from a gluten-free item. For instance, removing a crouton from the top of a salad.
Because of “double dipping”: using a utensil that was used with a food or product with gluten without cleaning before use on a gluten-free item. For example, using a knife that has been used to cut an item with gluten or to put a condiment such as ketchup on bread.
Distillation
Distillation is a process used in alcohol production that concentrates liquids that have first been brewed. Distilled alcohol doesn’t contain any gluten protein, even if the beverage is made with wheat, barley, or malt. That’s because the gluten protein is too large to survive the distillation process.
When considering an alcoholic drink, keep in mind:
Gluten may still be in a liquid if it is in a flavoring added after distillation.
Not all alcohol is distilled. For example, most beers contain gluten. (To learn about beer, see: Beer, Ales, Lager and Gluten.)
Endoscopy
A procedure referred to as an endoscopy (pronounced en-dos-co-pee) is the gold standard for testing for celiac disease.
An endoscopy involves a flexible tube with a small camera that is placed down your throat, through your stomach, to the small intestine. It takes pictures throughout your small intestine. It then clips samples of your villi in several different spots (generally 4 – 6 biopsy samples.) This is referred to as an intestinal biopsy.
An endoscopy is generally an out-patient procedure.
An endoscopy is usually done by a medical specialist referred to as a gastroenterologist (gastro-entero-ologist) and a nurse. Children generally see a physician referred to as a pediatric gastroenterologist.
Before the start of the test, you will be asked to stop eating for at least eight hours so that the stomach is empty (which is one reason to try to schedule the test first thing in the morning.)
The procedure takes ten to twenty minutes.
As a general matter, the test is painless. In the United States, adults are sedated before the test, which is different from general anesthesia. As described by Dr. Peter Green in Celiac Disease: A Hidden Epidemic: “With conscious sedation, people remain responsive to commands and their respiration is typically not suppressed. The medication is short acting and does not take away your vital functions.…. The lining of the intestine has no pain fibers, so the procedure is painless.” Sometimes children are given anesthesia.
The drugs have an amnesiac effect, so people do not experience or remember any discomfort. It is not unusual to come out of sedation, talk as if you are in the moment, but later remember nothing of what was said – or even if anything was said. Before undergoing an endoscopy, consider reminding the doctor that you are not likely to remember anything said to you immediately after coming out of sedation – no matter how alert you appear to be. If the doctor wants to give a recap at that time, ask that he or she tell it to the person with you. (With sedation, it is usually required that you have someone to take you home.) You can also ask that the information be recorded for you on someone’s mobile phone, but don’t be surprised if you get a “no.” Lawyers for medical systems are generally against allowing recordings.
Immediately after an endoscopy, it is advisable to stay off your mobile phone until you are sure your judgment has returned.
Gluten
Gluten is a general name for the proteins found in the grains generally described as wheat, rye and barley.
From a baker’s perspective, gluten acts as a binding agent to hold food together.
For more information about gluten, click on the following link:
Gluten Challenge
A gluten challenge is a period of time during which a person eats a minimum amount of gluten. The purpose of a gluten challenge is to gauge the body’s reaction to gluten in order to assist in the diagnosis of celiac disease. The amount of gluten per day and period of time required varies according to the purpose and testing facility.
With a gluten challenge:
The amount of gluten required for a gluten challenge is typically 3 to 10 grams a day. To give you an idea of what the means: two grams is roughly equivalent to a slice of bread.
The amount of time for a gluten challenge varies. In general, it depends on the amount of gluten a person has been consuming and your physician’s methodology.
For a blood test, it is not unusual for the challenge to continue for 12 weeks. A blood test looks for antibodies. It takes time for antibodies to build in the blood stream prior to being detected by a blood analysis. Antibodies do not always become positive even after a gluten challenge. Therefore an endoscopy should be considered after a gluten challenge. If symptoms are severe, the period of time may be shortened.
For an endoscopy, a challenge of two weeks may be enough.
If a physician suggests that you take a gluten challenge, ask:
What is the minimum amount of time you must do the challenge?
What is the minimum amount of gluten you need to ingest daily? Once you know the number, ask for several examples of foods that you like to eat. For example, if you eat XYZ bread. How many slices would you need to eat per day?
What happens if you forget and skip a day?
Should you keep a journal of what gluten food and the amount you eat each day?
What can the doctor prescribe to help you live with the symptoms that you get when you eat gluten? For example, if you get constipation.
Are there any symptoms that may appear that should trigger you to call the doctor? If so, how do you get hold of him or her outside of normal business hours?
NOTE: If you feel as if you are asked to do a gluten challenge so your physician can test a theory, ask for a second opinion. Second opinions are covered by health insurance and generally require an in-network doctor.
To learn about second opinions, click here. To learn how to obtain health insurance if you don’t have it, click here.
Gluten-Free
Under the FDA regulations, the term “gluten-free” refers to a food that fits the following guidelines:
No prohibited grain such as wheat, barley, rye and triticale
No ingredient derived from a prohibited grain that has not been processed to remove gluten
If the food contains an ingredient derived from a prohibited grain that has been processed to remove gluten, that ingredient may not result in the food product containing 20 PPM or more of gluten. (PPM is parts per million)
The food product contains less than 20 PPM of gluten.
The standard was set at 20 because studies indicated that it was safe for celiac patients to eat up to 10 mg of gluten a day with no intestinal changes. A person could consume up to 300 grams of a gluten-free product containing 20 PPM and remain safely below the level of 10 mg.
To learn about use of the term gluten-free on a label and what it does, and does not mean, click here.
Restaurant Card (also known as “cook card” “food allergy card”, “chef card” and “dining card”)
A restaurant card describes your dietary restrictions.
A restaurant card can be particularly useful if:
You are going to an ethnic restaurant where English is not the primary language
If you travel outside of the United States
Free cards are available in multiple languages from a variety of sources on the internet. For example, see celiactravel.com/cards
If you have multiple food restrictions, you can get a customized card in a variety of languages online. For example, see AllergyTranslation.com For other companies, search on descriptive words such as “food allergy cards.”
WHERE GLUTEN IS AND WHERE GLUTEN IS NOT- OVERVIEW
Foods and Beverages
A variety of foods and beverages contain gluten. To learn about where gluten is and is not, see: Gluten-Free Food and Drink. To learn about substititutes for food with gluten in it, see: https://www.charliestableoasis.org/the-guides/home#cooking-4
Medications, Vitamins, Minerals, Supplements
Some prescription and over-the-counter medications, dental products, vitamins, minerals and supplements contain gluten – primarily in binding agents. (For information, see Medicines, Vitamins and Supplements)
Other Possible Sources of Gluten
Other possible sources of gluten include the following:
Candy – some candies contain barley, barley malt or other ingredients which contain gluten
Canned fish containing hydrolyzed wheat protein
Clay - modeling clay such as Play-Doh
Corn chips
Cosmetics may contain gluten, including makeup, skincare products and haircare products. Per Simply Gluten Free Magazine: Note that while the gluten protein is too large to absorb into the skin, if you have blemishes, cuts, or if the product has any chance of ending up in your mouth (i.e. it’s on your hands and you eat something or it’s applied to your lips, etc.) or if you are particularly sensitive to gluten or are prone to skin irritation, avoid gluten in cosmetics.
Deli and lunch meats
Dental products
Dextrin
Diapers - may contain wheat pulp
Dishware that is disposable biodegradable - may contain wheat pulp
Eggs served in restaurants which include pancake batter
Energy bars
Finger paints - may contain wheat
French fries including batter with wheat flour or fried in same oil as foods with gluten
Granola bars
Lunch meats which are processed
Medications
Potato chips – seasoning may contain gluten
Poultry or meat basted with sauces or seasonings or containing hydrolyzed wheat protein
Rice and corn breakfast cereals
Roast beef or prime rib with au jus
Salad dressings
Sauces which may be thickened using flour
Spice blends
Starch
Syrup – brown rice may be made with barley enzymes
Veggie burgers and vegetarian
Vitamins and supplements
TIPS
Ingredients may be hidden as a component of other ingredients.
“Wheat free” does not mean “gluten-free.” A food can be wheat free but not gluten-free. For example, a wheat free food may contain rye which contains gluten. It is also worth noting that a gluten-free food may contain gluten-free wheat starch.
Where Gluten Is In Food
ALWAYS CHECK A SPECIFIC FOOD OR INGREDIENT FOR GLUTEN BEFORE USING IN COOKING OR EATING.
Overview
Gluten is found in wheat, rye and barley ---including foods or sauces made with derivatives of wheat, rye or barley or additives and stabilizers containing those grains.
Wheat includes wheat germ, bulgur, couscous, durum, einkorn, emmer, farrow, kamut, semolina, spelt, triticum and wheat grass
Barley includes barley malt, barley extract or flavoring and barley grass
Gluten is also found in Triticale - a cross between wheat and rye
Oats contain a form of gluten that most people with celiac disease or gluten intolerance can tolerate. However, oats can easily be cross contaminated by wheat, rye or barley in the field or in processing. To learn more, see: Oats and Celiac Disease.
Foods With Gluten
As you read the following, please keep in mind that there are variations of most of these foods that are made with gluten-free ingredients. (To learn more, see Shopping. For substitute ingredients, click here. ) Please be aware that the following is not a complete list. It cannot be repeated too often: for safety, ALWAYS check ingredients before buying or eating – including in sauces. Also read: Other Possible Sources of Gluten.
Adobo sauce
Baked goods, including:
Brownies
Cakes
Cheesecake
Cookies
Cupcakes
Doughnuts
Muffins
Pie crusts
Barley
Bouillion
Bran
Breading and coating mixes
Breadcrumbs
Breads including:
Bagels
Buns
Cornbread
Croissants
Flatbreads
Flour tortillas
Muffins
Naan
Pita
Pizza crust
Potato bread
Pumpernickel
Rolls
Rye
Sourdough
Breakfast foods including
Biscuits
Cereal
Crepes
French toast
Pancakes
Waffles
Brewer’s Yeast
Bulgar
Candies - many candies
Cereal and granola including:
Corn flakes and rice puffs which contain malt extract/flavoring
Granola if made with oats
Cheerios (for information, see GlutenFreeWatchdog.org)
Chocolate:
Bars
Hot chocolate mixes
Communion wafers
Condiments such as ketchup if they contain a wheat-type ingredient such as soy
Couscous
Crackers including
Butter
Cheese
Goldfish
Graham
Melba toast
Saltines
Croutons
Curry paste
Dairy
Dairy substitutes
Some commercial dairy products
Dressings
Durum
Egg substitutes which are flavored
Einkorn
Emmer
Farina
Flavored snack chips or nuts
Flour
Bleached flour
Bread flour
Bromated Flour
Bolted Flour
Cake Flour
Chapati Flour
Enriched Flour
Flour tortillas
Gluten flour
Instant Flour
Organic Flour
Pastry Flour
Self-Rising
Food coloring
French fries sold frozen
Fu
Gravy
Hoisin sauce
Hordeum Vulgare
Hot chocolate mix
Hydrologzed Wheat
Ice cream if flavored
Imitation:
bacon bits
fish
meat or seafood such as mock crab
Kamut
Licorice
Malt: anything with malt except rice malt including malt
Extract
Flavoring
Milk
Syrup
Vinegar
Malta - soft drink
Matzoh
Mustard: prepared mustard
Meat substitutes such as veggie burgers
Noodles including Chow mein, egg noodles, soba made with buckwheat flour, ramen and udon
Oat Milk
Oats (rather than try to summarize a complicated subject, see Oats and Celiac Disease)
Orzo
Panko crumbs
Pasta made from wheat, wheat starch, semolina, spelt and other grains/flours including couscous, dumplings, gnocchi and raviolis
Pastries including muffins
Pies
Pizza
Pretzels
Processed foods such as:
Battered vegetables
Breaded meat balls
Frozen hamburger patties
Lunch meats
Meat substitutes
Seasoned meat
Rice which is flavored
Rye
Bread
Crackers
Roux (gravy or sauces
Sauces with gluten including
Sauces including flour.
Cream sauces made with a roux
Seitan
Semolina
Smoke flavor (an ingredient such as barley malt flour may be used for flavoring)
Soba noodles
Soups and soup bases (some, not all)
Soy sauce
Spelt
Spray for cooking and grills
Stock base
Stuffing
Surimi
Sweet Thai chili sauce
Tabbouleh
Tamari
Tempeh
Textured vegetable protein
Tortillas made from flour
Triticale
Udon noodles
Vegetables in sauce
Vinegar (flavored and seasoned such as tarragon vinegar)
Wasabi peas
Worchestershire sauce
Yogurt with gluten-based mix-ins such as cookie crumbs or granola
Wheat: anything with wheat flour has gluten in it.
Where There Is No Gluten In Food
Gluten is not found in anything we eat other than wheat, barley and rye – and sometimes oats. For example, there is no gluten in:
Beans in their natural, unprocessed state. However, it is wise to watch for cross contamination in the processing plant
Buckwheat (despite the name)- look for the gluten-free label
Butter.
If butter looks like it has been processed or modified, look at the label to be sure it is gluten-free.
Keep in mind that a knife that has been used to butter a bread with gluten would contaminate a gluten-free bread due to cross contact unless the knife is thoroughly cleaned between uses.
CBD
Cheese such as aged cheeses (cheddar, Edam, Parmesan, Swiss) and most processed cheese. Not Roquefort cheese or blue cheese. For additional information about specific brands of cheeses, see glutenfreewatchdog.org
Chicken and other poultry – Plain. For example, roasted chicken may have been cooked with spices that contain gluten.
Coffee (some instant coffee may have an additive gluten in it)
Corn
Chocolate in its pure unsweetened form. However, many chocolate products do have gluten because of additives
Cooking ingredients such as potato starch, potato flour, tapioca starch and rice flour
Fruits (canned fruit pie filling may contain ingredients with gluten; dried fruit may be dusted with flour or starch to prevent sticking, bulk bin dried fruit may be contaminated with items from other bins.)
Grains such as amaranth, millet flax, quinoa, and sorghum teff unless cross contaminated in the field or in the processing plant
Gluten-free versions of food that contain gluten
Grits
Honey
Legumes and lentils -- in their natural, unprocessed state. For additional information see: Lentils and Legumes
Lentils - watch for wheat and barley in bags of dried lentils For additional information about lentils, see Lentils and Legumes and glutenfreewatchdog.org
Meats which are lean and unprocessed. When cooked, spices or sauces with gluten may be added.
Millet
Nuts in their natural, unprocessed state
Oats, Uncontaminated (for more information, see Oats and Celiac Disease)
Potatoes
Rice, including wild rice. There may be gluten in rice based foods such as rice pilaf.
Seeds in their natural, unprocessed state
Shellfish
Spices – natural spices. Watch for some spice blends that may contain gluten
Sugar
Vegetables
Avoid breaded or batter-dipped vegetables, tempura, vegetables with sauces containing wheat-based soy sauce, teriyaki sauce or unknown ingredients.)
Canned vegetables may have gluten.
Vinegar (Distilled vinegar has no gluten. Malt vinegar does contain gluten. Also watch for ingredients added to the vinegar)
Wheat starch (wheat with gluten washed out. If used in a food labelled gluten-free, it must meet the FDA requirement for gluten-free foods of less than 20 PPM.)
NOTES:
“Wheat free” does not mean “gluten-free.” A food may be wheat free but not gluten-free. For example, a wheat free food may contain rye which contains gluten. It is also worth noting that a gluten-free food may contain gluten-free wheat starch.
Different countries have different labeling laws.
Oats And Celiac Disease/Gluten Intolerance
Overview
While oats are considered to be gluten-free, they may be a problem for people with celiac disease or gluten intolerance.
Oats are highly susceptible to cross contamination because of cross contact while growing in the field or during processing in a facility and/or on machinery which is not dedicated to gluten-free.
Some countries, such as Australia, do not permit oats to be labelled “gluten-free” under any circumstances.
The current most practical way to help assure that an oat product is free of wheat, barley or rye gluten is to limit purchases to oats which have been subjected to what is referred to as the “purity protocol” instead of the “mechanical and sorting” method.
Purity Protocol
Under the purity protocol method, the growing field is dedicated to growing gluten-free oats and the oats are processed in a totally gluten-free facility. The result is what are referred to as purity protocol oats.
Mechanical and Optical Sorting
With mechanical and optical sorting:
be grown in fields that previously grew grain with gluten or near fields with such grains
The oats are mechanically and optically sorted to remove the grains with gluten.
While this method could result in gluten-free for large amounts of the oat products in a package, there could be a few areas where there are more than 20 parts per million of gluten (the FDA
Be Aware
A certification that an oat product is gluten-free does not mean that a manufacturer is using purity protocol. Certified gluten-free oats may contain either purity protocol oats or mechanically sorted oats.
A protein in oats, even oats what have not been contaminated, may be a problem for a small percentage of people who need to eat gluten-free. The absence of symptoms when consuming oats does not necessarily indicate they are safe - bowel damage can still occur despite the absence of symptoms. The current tests for gluten in food cannot measure the protein in oats as it is a slightly different protein from the ones in wheat, barley and rye.
Recommendation With Respect To Oats
GlutenFreeWatchdog.org, founded by Tricia Thompson, a Registered Dietitian, recommends the following: Choose your oat products based on your comfort level with regard to the level of information provided to you by manufacturers. You may want to consider the following:
Does the manufacturer disclose whether it uses purity protocol or sorted oats?
Does the manufacturer disclose testing protocols? (For example: How often do they test? Do they test every batch?)
Do they disclose the assay (test) used to test oat for gluten contamination?
If a manufacturer refuses to disclose its source(s) of oats, testing protocols, including the assay used for testing, or responds to you by saying the information is proprietary, the advice of Gluten Free Watchdog is to move on to another supplier of oats.
If you drink oat-based beverages, choose products you trust made using gluten-free oats. Gluten in liquids adds up very quickly.
TIPS
For a list of some oats suppliers that use purity protocol oats, see glutenfreewatchdog.org. If you learn about additional manufacturers that use purity protocol, please notify glutenfreewatchdog.org
Test Kits for Gluten in Food
There are several test kits available to test at home for the presence of gluten. They measure whether a food is at or above the FDA’s threshold of 20 PPM (parts per million) – the current standard test for the presence of gluten.
If you are considering using such a test, please keep in mind:
The FDA does not require approval for gluten home test kits. Neither does any other national regulatory agency.
An obvious problem with these tests is that they only check a small part of the food you are considering eating. Gluten as tiny as a crumb can cause a gluten reaction. Just because there is no gluten on, say, one edge of a food, doesn’t mean it is not on any other part. In lab tests, much bigger portions are ground up or homogenized.
There may be some types of food that the tests are not validated for. The threshold of parts per million may be different than the FDA standard. There may be a false negative or a false positive.
If you are interested in a particular test, contact the manufacturer to learn what third party validation information exists about the product, as well as the identity of the reviewers or institution. You can ask for a copy of third party reports, or at least summaries of them.
If a test looks okay to you, please let us know, with copies of proof you received. Email info@CharliesTableOasis.org
VeryWellHealth has articles that discuss home tests. Before relying on their content, or of any other article you find, check the credentials of the author of each article.
As always with respect to gluten, when in doubt, err on the side of safety.
NOTE:
Dogs are being trained to detect gluten. One use is to detect gluten in a gluten-free home. There are currently no national guidelines for choosing or training dogs to detect gluten.
Beer, Ales, Lagers And Gluten
For our purposes, there are three types of beer:
Regular Beer, Ales and Lager
Beer, ales and lagers are made from barley and hops which contain gluten.
Gluten-Free Beer, Ales and Lager
Rather than being made from wheat, barley or rye, some beers, ales and lagers are made from such gluten-free ingredients as sorghum, buckwheat, millet and quinoa. (For beverages from which gluten has been removed, see the next section.)
According to Simply Gluten Free Magazine, following are some gluten-free beers to consider (in alphabetical order):
Anheuser-Busch’s Realbridge (available throughout the U.S.)
Ghostfish Brewing Company’s
Discovery Amber Ale
Dry-Hopped Lager (A Belgian company, available in many liquor stores)
Glutenberg’s White Ale (available throughout the U.S.)
Ground Breaker Brewing’s: (Available in the Pacific northwest, Northeast or online)
Dark Ale
Ziggurat Cat
Holidaily Brewing Company
KIck Step IPA (Indian Pale Ale)
Lakefront Brewery’s New Grist Pilsner (Midwest and East Coast)
New Plant Blonde Ale (Several U.S. States)
Pyfo
Watchstander Stout (Available in Pacific Northwest, Midwest and North East or online)
If you learn about additional gluten-free beers, please let us know at info@charliesoasis.com
Beer, Ales and Lager From Which Gluten Has Been Removed:
Beer, ales and lager from which gluten has been removed are NOT considered to be gluten-free. This can get confusing because it is legal in Oregon to label beers gluten-free that have gluten removed. However, this labeling is not legal on a national level.
Gluten removed beer is beer made with gluten-containing ingredients. Then an enzyme is added to break-down the gluten, not to remove it.
To understand why gluten removed beer should not be considered to be gluten-free, see glutenfreewatchdog. You can also listen to Dr. Allerd’s description of a study relating to beer with gluten removed at https://gluten.org/2019/10/18/gluten-free-vs-gluten-removed-beer-a-study/.
Until there is scientific proof to the contrary, it is best to stay away from beer which only has gluten reduced or removed – even if the beer is labelled “gluten-free”. While there are company claims about being gluten-free, the data has not yet been peer reviewed.
If you consider ordering gluten-free beer in a restaurant, be sure to ask whether it is a beer with gluten removed. The waiter may not know the difference. You may have to ask for the brand and then look it up online. If you are not able to look it up, when in doubt, go without. NOTE: If you drink a beer from which gluten has been removed and don’t have any symptoms, that does not mean you are not damaging yourself.
Omission is a gluten removed beer.
NOTE:
If you are traveling outside of the United States, be aware that beer labelled “gluten-free” may be gluten removed. Laws with respect to gluten and labeling are different in different countries. To learn more, see Travel.
Hard Alcohol, Champagne, Wine And Gluten
Hard Alcohol
Hard alcohol is generally gluten-free. While some hard alcoholic beverages are made with wheat, the distillation process removes all gluten. Distillation is the process of converting a liquid into vapor that is subsequently condensed back to liquid form.
There may be exceptions to the rule that hard alcohol is gluten-free. For example, alcohol with flavor added may contain gluten (malt), and should be avoided. The same with mash (where crushed grains are mixed with water to form a porridge-like mixture called the “mash.”) Companies may add mash after distillation, then remove the mash but not distill the alcohol again. If you have questions, contact the company.
The following hard alcoholic beverages are distilled and are therefore gluten-free:
Bourbon
Brandy
Cider without barley
Cognac
Gin
Rum
Rye
Scotch
Tequila
Vodka
Mixed drinks
In their pure form, the following popular mixed drinks are gluten-free: Bloody Mary, Margarita, Martini and Tom Collins. We say “in their pure form” because it is not unusual for additional ingredients which contain gluten to be added without changing the name of the drink or informing about the change. This is particularly the case in restaurants. In restaurants, there is also the question whether the equipment used to make the drink or ingredients in the drink were made on equipment that is used for other drinks that contain gluten – and, if it was, whether the machine is thoroughly cleaned between uses.
Unless you are mixing the drink yourself or are otherwise sure of the ingredients, it is advisable to assume mixed drinks may contain gluten either from the ingredients or cross contamination. It is always better to be safe than sorry.
Champagne
Champagne is made from grapes and trapped CO2 and is therefore gluten free.
Wine
Wine is made from grapes and therefore gluten-free. No wheat, rye or barley is used in the processing and finishing of “finings” of wine production in the United States. Gluten could be introduced at any stage of wine making (harvesting, crushing and pressing, fermentation, clarification or fining, aging and bottling.) Still, any gluten present would likely be below the threshold of 20PPM.
Some manufacturers are beginning to note “gluten-free” on their label. If you have a question about a particular wine, look on the manufacturer’s web site or contact the manufacturer.
If You Mistakenly Ingest Gluten (Get “Glutened”)
In General
Symptoms are often widely varied, but for the most part, include gastrointestinal symptoms, neurological symptoms, and emotional problems.
When symptoms show up varies by the individual. Some people may have more immediate, allergy-like reactions as soon as they ingest gluten. Other people may have delayed reactions – sometime up to several weeks after the exposure. Some people may have no reaction at all.
If you have been “glutened”:
Drink lots of water. Some people find that drinking peppermint or ginger tea is helpful to soothe the GI tract and reduce nausea and cramping.
It is OK to take some simple measures including over-the-counter gluten-free medications to ease symptoms. For example, if you have diarrhea, take an anti-diarrheal medicine.
Eat easily digestible gluten-free foods. Avoid very spicy or fatty foods as they could increase your digestive symptoms.
Soups such as chicken soup and broths are good options while recovering. Just make sure they are gluten-free.
Get lots of rest to help your body heal and recover.
If you are experiencing lots of cramping, gas and diarrhea, eat small frequent meals instead of large ones.
If you have severe symptoms, call your physician.
Give yourself love and accept care from other people.
Learn from your mistakes, and don’t blame yourself. All you can do is your best. Stuff happens.
Steps To Take With Respect To Specific Resulting Conditions
Dr. Vikki Petersen, author of The Gluten Effect, suggests that you consider the following.
Constipation
Eat fresh fiber-rich foods such as vegetables, fruit and legumes. Increase your water intake. Exercise.
Magnesium in citrate form may help. It pulls water into your bowel which assists motion. 300-400 mg for adults. Before taking this suggestion, confirm with your doctor that you can take magnesium. Start with 100 to 200 mg. Increase slowly until your bowels move.
Diarrhea
Try to get through it without using medications that will slow your bowel. Your body is trying to rid itself of something it considered to be toxic.
Stay hydrated. Drink extra water (at least 64 fluid ounces per day)
Probiotics may help rebalance the organisms that make up your microbiome.
Try medications that are geared to stop diarrhea as a last resort. Be sure to check the inactive ingredients to be sure there is no gluten.
Headaches
Take an over- the-counter pain reliever.
Heartburn
Try taking a comfortable walk (not a jog or run) while breathing deeply.
Try the bitters and probiotics mentioned above. Consider starting with the liquid. It may be easier to tolerate.
For the rest of the day, eat if you feel hungry. The following day, eat lightly with smaller meals and do not lie down on a full stomach.
Upset Stomach (uncomfortable with a moderate amount of pain)
As soon as you notice discomfort, consider the following:
Bitter tinctures (liquid) – easy to carry with you – help assist digestion. The most popular contain gentian root combined with other plants and some essential oil.
Probiotics can help rebalance your gut and provide some relief.
Vomiting
Make sure to drink plenty of fluids (at least 64 fluid ounces per day)
If any of the above symptoms become severe, contact your physician or visit an urgent care clinic. Diarrhea and vomiting can cause serious dehydration and electrolyte imbalances that may require intravenous fluid and electrolyte repletion.
TIPS
After a few days, add light exercise. The endorphins exercise produces can help reduce anxiety.
A number of people suggest propping yourself up when you sleep to make sleep easier.
If you use any product, make sure it is gluten-free. If you believe a product was mislabeled, see Mislabeled Products.
MYTHS AND FACTS
Before you start reading, please keep in mind that the myth is in bold type. The facts follow the myth in regular type.
Celiac disease is not a serious disease. Celiac can be extremely debilitating due to symptoms such as stomach pain, joint pain, fatigue, headaches, skin rash and digestive issues. It can lead to malnourishment. Untreated, it can also trigger other conditions, including cancer.
Celiac disease is pretty rare, not too many people have the disease. In fact, it is estimated that 1% of the U.S. population has celiac disease. It is further estimated that only 10-15% of Americans with celiac disease have been diagnosed.
Celiac disease goes away on its own. Celiac is a lifelong medical condition.
It is possible to remove all gluten from food. A few examples prove the case: Washing food that has been covered with a gluten containing sauce, does not remove all the gluten from the food. The same with croutons and salads: removing the croutons does not eliminate the cross-contamination. It is actually impossible to remove all gluten from food once there has been contact.
Gluten-free food is subpar. In fact, more and more gluten-free foods are indistinguishable from food with gluten.
Celiac disease is an allergy. Celiac disease is a hereditary autoimmune disorder.
People with celiac disease are immunocompromised and more prone than the rest of the population to infections. This is false.
Gluten is absorbed through the skin. In fact, gluten must react with the intestinal immune cells to initiate the inflammatory process. Even though gluten is not ingested through the skin, it can cause a skin reaction or scalp sores by aggravating an existing condition or cause a skin reaction.
Celiac is a disease that affects only children. In fact, celiac disease affects men and women of all ages and of all races.
Because celiac disease is hereditary, you will have the same symptoms as another family member. In fact, symptoms are likely to vary between people. It is not even uncommon for one family member to have symptoms, while another has no symptoms at all.
You will lose weight on a gluten-free diet. According to Celiac Disease Center of University of Chicago, to make up for the properties wheat adds to food products, manufacturers often add other ingredients such as starch, gums, oils, and syrups to make the product be and taste similar to products with wheat. This often results in an increase in calories, fat, and carbohydrate content.
You can outgrow celiac disease. You may not have any symptoms after living a gluten-free life for a period of time. However, people do not outgrow celiac disease.
There is gluten on envelopes and stamps. There is no gluten on envelopes or stamps.
You can take a gluten-digestion pill before eating gluten. Not true. There are a few over-the-counter medications that are sold as “gluten cutter” pills, including one actually named “Gluten Cutter – Gluten Digestive Formula.” They are supposed to improve your body’s gluten digestion and assist in breaking down wheat. These claims have not been medically proven. In fact, ingesting gluten could cause an autoimmune response. These pills should be avoided pending further research. There is no medication for celiac disease that is currently approved and available in the United States.
Certain types of gluten-free foods “cross-react” with anti-gluten antibodies. According to the University of Chicago Celiac Disease Center, there is no reliable data about cross-reactivity. As for the alleged possibility that many gluten-free foods or drinks would trigger symptoms in celiac individuals due to hidden antigens mimicking gluten or cross-reacting with anti-gluten antibodies, it must be clearly stated that this is all false information, devoid of any scientific basis, and must be rejected as untrue.
Everything you read in print or hear on Dr. Oz is true. It is a given that there is a lot of misinformation on television talk shows, on the internet and particularly on Dr. Oz’s show. Be sure to get your information from reputable sources.
A little bit of gluten every now and then is ok. If you have celiac disease, even a tiny bit of gluten such as parts 20 per million (PPM) can cause intestinal damage. To get an idea of how tiny 20 PPM is, look at Jessica Hanson’s video.
Potatoes, corn and rice contain gluten. Not true. For more information about foods which do and do not contain gluten see, click here.
Gluten can be killed with intense heat. If this were true, it would be okay to fry potatoes in grease that has been used for food containing gluten. It is not okay.
You can get celiac disease through a blood transfusion. False.
Strawberries contain gluten. False.
Gluten-free means zero parts of gluten. In theory this may be true. In reality, we can only currently test for parts per million (PPM). The standard in use today in the United States is 20 PPM which research shows has no effect on the body.
Gluten-free diet can help cure other diseases. Based on the strength of evidence so far, most doctors don’t recommend going gluten-free if you don’t have a gluten-related condition.
A gluten-free diet can be healthy for everyone. The key to overall good health is a healthy diet whether with or without gluten. A gluten-free diet could lead to vitamin and mineral deficiencies if not properly monitored by a physician or a dietitian/nutritionist.
Wheat free equals gluten-free. In addition to wheat, gluten is also found in rye and barley. Oats are also susceptible to contain gluten because of cross contamination. (To learn more about oats, click here.)
People should avoid rice because of high levels of arsenic. While there is arsenic in rice, you would need to eat a very large amount of rice a day to have a problem. That said, it is preferable to eat a variety of grains rather than just rely on rice. If possible, source rice from low arsenic regions. California rice is lower in arsenic levels than South Central Rice.
PETS
If you have a dog or a cat, or other pet that can lick you, it is advisable to only feed your pet gluten-free pet food. If a pet eats food with gluten, and then licks you after eating, you could be glutened.
Gluten-free pet food is more expensive than pet food with gluten, but worth the price.
NOTE: If you learn about good quality gluten-free pet foods that are reasonably priced, please let us know at info@CharliesOasis.org
TIPS
If you do not use gluten-free pet food, be careful handling the food. For example, when pouring a bag of dry food into a different container, dust particles containing gluten can pop up.
If you have a friend who has to eat gluten-free who is having a bad time of it at the moment, consider taking your pet for a visit - sort of like taking a support dog to the hospital.
If you keep track of the extra expense of eating gluten-free for tax purposes, a Health Savings Account, or other reason, include the extra cost of your pet food. To learn more, see Finances
RESOURCES
Expos
Gluten-free expos are a great way to learn about existing and new gluten-free foods.. You’ll also get free food – and promotions – and meet people just like you.
There will likely be national gluten-free organizations present so you can learn about them and what they offer.
During COVID, some expos are offering virtual or drive-up expos.
Before going:
Check about the qualifications required for vendors to be present to be sure the group is the quality you want.
It would help to take a wheelie of some kind or a large bag to carry all the free stuff you’ll be offered.)
Once at the expo, use the note section on your phone to make notes as you go rather than rely on your memory.
To learn about upcoming expos see:
Simply Gluten-Free’s events calendar
Internet
The internet is an amazing source of practical information. It is also a major source of disinformation – and we’re not just talking about politically during voting periods. It is best to verify all information you obtain from the internet before acting on it.
Magazines/Newsletters
A variety of organizations have gluten-free magazines and/or newsletters relating to the practical aspects of living with celiac disease and/or gluten intolerance.
Check the source of any information you’re thinking of acting on. Just because information is published by a national organization, even non-profit organizations, does not mean it is accurate.
Some magazines to consider:
To Help Other People
There is nothing quite like the feeling of helping other people – especially people who have been, or are going, through what you’ve been through.
There are a variety of ways you can help with respect to research and advocacy to help both yourself and other people in a similar situation. Consider joining the effort. Particularly look for volunteer situations which can use your particular personality or skill set.
Consider starting by contacting your local celiac disease medical center if there is one or a local food pantry or cooperative.
Ask people you know who have to eat gluten-free about local or national needs.
Consider volunteering with your support group or local Meetup group or starting one if none exists in your area.
Look online.
There may be volunteer opportunities listed on websites of national organizations such as Celiac Disease Foundation, Gluten Intolerance Group or Beyond Celiac.
GlutenFreeWatchdog.org has been known to post notices about subjects to contact legislators about as well as how to make contact.
How To Volunteer To Engage In Research
Medical research is conducted in Clinical Trials. To learn about clinical trials, including the various stages and what they mean, click here.
To learn about clinical trials relating to celiac disease, consider Beyond Celiac’s Clinical Trial Finder.
For Catholics
As a general matter, communion wafers contain wheat. There are communion wafers with an amount of gluten that is low enough that the wafers can be considered to be gluten free.
It is advisable to check ahead of time with the church you would like to attend about whether it offers gluten-free or low gluten wafers, and, if so, how to assure they are available at the service(s) you would like to attend.
Alternatively, you can purchase gluten-free wafers online. For instance:
At amazon.com, type in the search bar: gluten-free communion wafers. NOTE: Cavanagh Low Gluten Altar Bread is labelled “Low Gluten” instead of “Gluten-Free.” Last we knew, the product is made in a dedicated facility with dedicated equipment and contains less than 20PPM of gluten – the FDA standard for gluten-free.
Another brand that is considered to be gluten-free within acceptable limits is Benedictine Sisters Low Gluten Communion Bread. For information, see GlutenFreeWatchdog
If you learn of other safe wafers, please let us know: info@CharliesTableOasis.org
If the service involves sharing wine, you may be glutened through cross-contamination if another person ate a wafer with gluten and then drank from the cup.
For Jews
There are gluten-free foods that are also kosher – including matzoh. Also foods from our sponsor, Charlie’s Table.
For Muslims
There are halal foods that are gluten-free.
NOTE: If we are missing any religious observances that involve gluten, please let us know at info@CharliesOasis.org