In the world of gluten free it is likely that you hear about cross contamination and label reading on almost a daily basis. The repetition is a clue to the importance of these topics. At first these two topics may not even seem related – but indeed they are all about the exposure of gluten free food to potential sources of gluten – whether it is in your own home, a restaurant, or in a factory.

Let’s tackle cross contamination first.
We know that a very small amount of gluten will cause intestinal damage – whether or not you have gastrointestinal symptoms. The dilemma is that there is very little agreement on how much is too much, the extent of damage caused by ingestion of various amounts, or even the long term effects of exposure to small amounts of gluten. What we do know is that repeated exposure over time is linked to intestinal damage. We also know that about a 1/8th of a teaspoon of flour (a crouton, the size of a pinky nail) will cause damage. In essence even though we may not have clinical trials that detail the exact dosage, timing etc – we know that any amount is too much.

So how do we protect ourselves from gluten exposure?
Good housekeeping is really the best advice. Make sure you clean surfaces before you prepare any food. Use separate utensils for gluten containing items when serving a meal. Use separate jars of peanut butter, jam, and mayonnaise etc – one designated as gluten free. Never double dip – if the knife, spoon, or fork goes in a gluten containing item – it should never go back in the gluten free container. Although it may be tempting to share a meal or bites with friends – it is better (and much more sanitary) to avoid any possible crumbs from their utensils or plates.

If you are dining out – stress to the wait staff or even the chef that the food needs to be kept separate and prepared without any crumbs, marinades, or sauces. Let them know that crumbs do matter.

Label Reading:
The other half of keeping our food safe is labeling of ingredients. The FDA enacted the Food allergen labeling and consumer protection act, or FALCPA, in January of 2006 to help the consumer understand the list of ingredients and determine if a food is gluten free or not. FALCPA now includes wheat as one of the eight common allergens. The law states that the allergens must be listed in plain language the presence of: milk, eggs, fish, shellfish, tree nuts, peanuts, soy, and now wheat.

It is important to note that the law does not cover gluten. The FDA has proposed expanding the current law to include gluten as an allergen. We are hopeful that the new legislation will be forthcoming. They are working with Codex (the International body which oversees food standards) and the European Commission (EC) to determine a universal standard for gluten free labeling. Codex passes an amendment in July 2008 that defined a gluten free food as one that has 20 ppm or less. The EC pass legislation that only foods with less than 20ppm may be labeled as gluten free. Those that contain 21 to 100ppm can be labeled as very low gluten. The result will be universal standards for products labeled gluten free as a product that contains less than 20ppm.

But what does this mean to the average consumer? It means that products currently labeled as gluten free are generally safe. It is important to note that products labeled as wheat free are not gluten free and should not be consumed by individuals with celiac disease. There are several common ingredients that may contain gluten that do not contain wheat, such as malt flavoring and malt vinegar

Here is a list of ingredients that may have hidden sources of gluten:
Chili sauce
Herbal supplements
Hydrolyzed vegetable protein (HVP)
Hydrolyzed plant protein (HPP)
Licorice
Malt or malt flavoring
Malt vinegar
Play dough
Prepared cake frosting
Soups and soup mixes
Soy sauce

If the list of ingredients does not contain any of these ingredients or any of the obvious sources of gluten the product should be safe. Foods such as; yogurt, cheese, meats, fish and poultry, frozen or canned beans, vegetable or fruits will not contain any gluten free labeling and would be considered safe as long as there are no gluten containing ingredients on the label.

Quality Control
Some gluten free products like the Schär brand are produced in a dedicated facility. A dedicated facility means that no gluten containing ingredients are used in the entire facility. In fact, Schär uses the highest quality control standards available in the industry. Everything from the raw ingredients, to the equipment, to the finished product is tested for any possible gluten contamination. In monitoring the product from ingredients to finished product Schär can guarantee the products safety

There is a lot to remember, so here are some tips to help you navigate a food label:

Label reading tips:
1. Remember wheat free is not gluten free.
2. Look for products that have a gluten-free notation
3. Look for allergen listing
4. Read ingredient list
5. Look for statement on production practices, testing, or for a dedicated facility.

One last word of advice on cross contamination and labels – if you are unsure of the label and ingredients or the preparation of the meal – you are better off leaving the item on the shelf or just skipping the meal. It is always advisable to carry a snack with you just in case. This way you won’t go hungry – or be tempted to dine on a questionable meal. With these tips and advice you should feel empowered to dine and shop safely.