You’re in the Celiac / NCGS Special Club, need to avoid gluten at medical level, and not sure your plan is bulletproof.
First thing to notice is the word “minimize” in the title because unless you’re eating only food you grow and control 100% on your land, there’s always a risk.
Even if you’re raw, how do you know where those almonds were processed? Or if the person making your salad didn’t unknowingly touch a utensil that had trace amounts of gluten on it? There’s always a risk, particularly eating out.
Ways to Minimizing the Risk of Gluten Contamination
This is a reality we live in where foods are prepared and packaged on the equipment shared with other foods which are not gluten free. Here’s a list of ways you or any person who cooks for others with celiac disease needs to have on her finger tips. As it is stated above, there’s always a risk of gluten cross contamination.
1. Use Trusted Safe List for Gluten Free Foods
One of the first things you should do to avoid risks of gluten contamination is check the labels every single time. In fact, check the label even from the brands you’ve been buyig for some time.
Use a trusted safe list and become OCD with checking every label, every time. Not just the front of the package, but A) The ingredients list B) Allergen warning section C) All print around it. This applies even when it says gluten free on the front of the label, here are just two examples of why:
2. Know Exactly What It Means
Know that legally Gluten FREE doesn’t mean 100% gluten free.
20 PPM’s (parts per million) is generally what’s considered Gluten FREE (GF) in most countries. Australia is the most advanced with a zero-tolerance law for products to be certified Gluten FREE (GF).
3. 20 PPM Has Two Major Flaws
The 20 Parts per Million is not risk free. Why? Look at these statistics.
First, studies show some people reacting to less than 20 PPM’s, which is why Australia has taken the position that it has with its regulations.
Second, 20 PPM doesn’t consider the “gluten load.” Meaning for people eating processed Gluten FREE foods, they’re probably not eating just one item a day and probably not just one serving size. Have you ever eaten just six crackers or just one cookie? So, as you keep eating through the day, the gluten load increases, and even if each tiny item is legally Gluten FREE, combined, you wind up with more than your body is safe with.
If you’re new to this, let’s put it in context. The 2 mg of gluten you see next to the penny below is all it takes to get a chemical reaction in your body, whether you feel symptoms or not.
Ideas You Can Use to Minimize Gluten Contamination
These are the suggestions for those sensitive to gluten and those who cook for them as to how to prevent gluten reaction as much as possible.
1. Opt for naturally Gluten FREE (GF) rather than processing methods that promise to remove gluten proteins. General Mills is public about oats coming in at up to 1,000 PPM’s, and then they process it down to 20. For example, Health Canada doesn’t consider oats GF anymore. Chia for breakfast instead of oats is what I mean by naturally Gluten FREE, and I still suggest a good rinse on the chia in case there was contamination in transport or packaging.
2. Opt for Gluten FREE dedicated facilities rather than manufacturing plants that share their processing lines.
3. Behind the scenes at restaurants. If you promise not to shoot the messenger, I’ll let you in on a secret… almost none of them test. They rely on suppliers assuring them the ingredient are gluten free. And almost none of them have proper staff training. Alarming? It should be. It means you need to master asking the right questions and not just trust that because there are Gluten FREE options on the menu you’re safe.
Gluten FREE Foods for Breakfast and Snacks
If you are looking for a nutrient-dense gluten free food consider these few options that you can use for breakfast, snacks and even dinner. Shop for it HERE (affiliate link).
Paleonola granola is an amazing option to get a satiety feeling in no time. Each package of Paleonola guarantees a gluten free environment and ingredients. They products also carry a transparency badge for Non GMO, No Dairy, No Grains, No Fillers, No Oats, No Artificial anything, Soy Free, Preservative Free.
What I like about this brand, you can pick your own flavors of granola and add it to your smoothies, smoothie bowls or even add to your fresh veggie salad. Possibilities are without limits.
And with Paleonola grain free snack bars, you get ample amount of protein, too!
Gluten FREE Muffins and Brownies
For those who are really into muffins with their coffee or tea, gluten free muffins and brownies fro Flax4Life could be a delicious option.
This company takes it seriously when it comes to avoiding cross-contamination. All foods are manufactured separately from any sources of gluten. Because as you know a tiny amount can cause a severe reaction in those people sensitive to this chemical, though so natural.
What I like about these products, you can get them at Whole Foods or order at Amazon HERE. The variety is quite impressive in both muffins and brownies. But my ever favorites are blueberry muffins.
Gluten FREE Pizza for Kids
I like the companies that support women with products they can purchase for their children who have celiac disease. The do-it-from-scratch products like Little GF Chefs teach children to bake while infusing them with confidence that you can live a good quality life with celiac and gluten sensitivities. Check out their products HERE.
Little GF Chef offers allergy-friendly and gluten free baking kits for every season. I think that the company will be making the choices in their products richer as they expand.
So far, you can purchase a gluten free Pizza kit, Super Web Cupcakes kit, Under the Sea Cookie set, Soft Pretzel kit, Rainbow Donuts kit, Cookie Dough Hearts, Rainbow Pop Tarts, S’Mores at Home Camping kit.
Gluten Free and Fiber Rich Dark Chocolate Almond Spread
If you are looking for a snack ample of fiber and protein, then do try a Broma Dark Chocolate Almond spread. You can eat it with apple and pear slices, smother it on a piece of rice cracker or enjoy as is.
Some will enjoy drizzling a bit of this almond spread over their breakfast cereal or oatmeal. In addition, it takes really cool in a smoothie bowl. Be creative and try this truly delicious and gluten free spread with your favorite foods. You can buy it HERE (affiliate link).
Check out benefits of nuts and the nutritional value they bring with their ingredient profile.
What I really like about this product is that it offers a clean nutrition panel and fiber. I am always excited when brands become creative in how they add good quality plant-based fiber into a product. Take a look at these ingredients in this almond spread.
Ingredients in Gluten Free Almond Spread
Roasted Almonds are rich in vitamin E, a powerful antioxidant which nourishes your skin and protects it from free radicals. Taking vitamin E supplements, adding a little bit of it into your homemade skin care adds to your stronger well-being. You can buy NON-GMO roasted almonds HERE.
Lentils add fiber to anything you cook. I have all kinds of lentils in my pantry. Buy small brown lentils HERE.
Check out Lentils Benefits for Woman’s Health in this post.
Cocoa Powder
Cocoa Powder is a potent antioxidant which adds to your cellular protection from free radicals. Magnesium in cocoa protects your skin from external damage and supports cellular regeneration. In addition, magnesium promotes follicle hair growth resulting in stronger, healthier hair. So, adding cocoa powder to your foods goes a long way with health benefits. Choose organic cocoa powder products like This One.
Coconut Sugar
Coconut Sugar is a low glycemic food. It means that it does not push your blood sugar into high spikes. Hence you have low food cravings when you maintain your blood sugar levels stable during the day. Get organic coconut sugar HERE.
Sunflower Oil
Sunflower Oil, like roasted almonds, is rich in vitamin E and nutrients that benefit our skin health. Many of those ingredients are anti-inflammatory. Cooking with sunflower oil, adding it to fresh salads are some of the ways to get the benefits of this amazing ingredient and food by its own right. Get a cold-pressed sun flower oil HERE.
Check out a short video that shows damaging effects of inflammation to our body.
Vanilla Extract
Vanilla Extract contains Vanillin, a powerful polyphenol with anti-inflammatory and anti-oxidant properties. You can buy organic vanilla extract HERE.
Sea Salt
Sea Salt allows all other ingredients to stand out and manifest their true flavors to your taste buds. Check out this organic sea salt flakes for your other cooking HERE.
Celiac Disease is a Detailed Disease
If you need to avoid gluten at medical level, you need to know a lot of details. Certainly more than what could be fit into one article, but this is a good start. By taking care of every detail, you put the odds in your favor. Life’s too short and too precious not to. Stay safe.
Jaqui Karr is a certified gluten practitioner, sports nutritionist, and educator to dietitians and health professionals. Her approach is 100 percent science-based, often referred to as “Where Science Meets Common Sense.” Her work includes writing, speaking, and corporate consulting.
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65 thoughts on “Things You Can Do To Minimize Risk of Gluten Contamination for Those with Celiac or NCGS”
One of the kids in my daughter’s class a year or so ago wasn’t allowed gluten, not sure why though. I ended up buying treats at a specialized bakery when it was my daughter’s turn to bring in treats. I just know my entire kitchen is one giant contaminate for allergies and whatnot. It makes me feel safer knowing people who know what they are doing are making them.
Thanks for all of the very good information.
Hidden gluten can be a real problem for those that cannot tolerate it. It is good to know what to look for incase a member of our family or a friend cannot eat it.
Daniel,
This info is really helpful for anybody. We all can have friends who may have celiac and gluten sensitivities. Being aware of it and having knowledge how to navigate through it will make you a super-duper hostess to such friends!
These products look amazing and would be great for my daughter
Kathy,
The featured products are excellent snack and breakfast ideas for anybody, be it celiac or not.
Every brand featured here has gone through my personal analysis of the ingredients. Simply put, they are excellent and nutrient-dense.
as someone who is not intolerant to gluten I didn’t even know most of this or would have though about contamination at all!
Jennifer,
When there’s a need, we need to figure out how to navigate in the seas full of gluten.
I am glad you know at least what people with celiac and gluten sensitivities have to go through.
These are great tips. I will share with my gluten free friends.
Paige,
Please do. If this information can be of help and support to others, that’s my biggest reward.
Wow, this is so informative! Thank you! I try and limit the amount of gluten in my foods. While not for medical reasons, I just feel better honestly. One of my co-workers lives a gluten free lifestyle and we share GF ideas, food, and recipes all the time.
Michelle,
Yes, lower amounts of gluten in our life does do wonders. We feel more alert and have more energy.
I make gluten Free meals all the time.
Wow……that was a very informative post. You have to be so very careful with ingredients these days. It is misleading for a product to be labeled gluten-free or wheat-free……and then to add derivatives like Maltitol. So very many additives in foods these days.
Wen,
That’s correct. The majority of people are unaware of this.
And then they get a dog suffering from allergies and different kinds of skin conditions as the minimum.
Clean dog food and treats are a bit more expensive, but we need to give less of them to our dogs. At the end, it is just a bit more expensive, not a lot. The results can be life-changing for our pups and us.
My nephew is gluten free and I had no idea about this. I will be passing this along . Great information ty.
Kim,
This is amazing that we can empower each other. As a result, the people within and outside our circle of life benefit.
Happy that this information can be helpful.
Learning what I am intolerant of.
Frances,
I am glad you’ve learned something new to support your lifestyle.
No one in my family has celiac. But our daughter has a peanut/tree nut allergy. So I understand about cross contamination and reading labels.
I didn’t even know that this thing even existed. That is definitely something!
Kathy,
Yes, it is one of those diseases that even doctors cannot pin point right away. People are suffering for years at times, while the disease is doing its irreparable damage to the body.
This is goo to know thanks! I have a lot of GF friends and family I cook for, and always love learning about ways to best minimize any risk of contamination!
Erin,
These are the immune system responses that we have to be familiar with. They are not that rare any more.
I have friends who have kids with it and other intolerances and allergies. I always learn more about such conditions and educate my kids as well, so they know how to behave around friends with these body conditions.
Celiac is indeed very painful to have. I am allergic to certain food items and I know one has to be really careful. Thanks for sharing the wonderful and informative article.
Sushmita,
What really is dangerous that people with celiac intolerance are walking around without knowing it. They think it’s something else, and their doctors cannot really figure it out either.
It takes public awareness and education + self-education to get things in order within a body.
This is so interesting and you have to really look closely to make sure it’s safe to eat. It is similar to navigating my son’s peanut allergy restrictions
Romy,
Yes, those with severe effects from all these allergies and intolerances are walking on the edge every day. Still, there are not so many foods that tend to these people.
However, vegetables and fruit are in the category that both with celiac and peanut allergies can eat. Unless, there are some other plant allergies.
My best friend’s dad has Celiac disease, so they had to very careful about what they eat and even brought into the house.
It’s true about the latter: what they bring into the house. I am familiar with the case where the celiac is so severe it becomes extremely difficult to control all the factors.
Avoiding gluten is a lot harder than people think. It is in so many things and can contaminate very easily.
Kita,
Yes, it is a challenge to avoid gluten completely. It is a huge problem for those who cannot eat gluten to choose clean, Gluten FREE, products without contamination.
This is really helpful! It is so important to understand all these factors.
Interesting! To be honest, I have a little information about celiac disease and I am able to understand it by reading this article
Gervin,
That is why public education is the key in protecting and saving people’s lives. Being aware triggers your response to the situation when you encounter it.
My high school boyfriend had celiac. There weren’t a lot of gluten free options back then. I didn’t realize such a minuscule amount cause a reaction.
Sherry,
This gluten intolerance is excruciating. People learn to live with it, but making food choices from what they have at the store now remains narrow.
We have food allergies in our household. I can only imagine the stress of trying to reduce gluten contamination.
Marysa,
I hear you. People with all kinds of allergies and sensitivities do go a long mile to make foods for themselves and figure out an optimal diet.
As someone who has a dairy allergy, I know plenty about reading food labels as a small amount can affect my breathing. This is good info to know.
Tara,
Hearing it from the first hands only proves the fact that we gotta get educated to be aware how these allergies and conditions can affect those who live with them.
Reminds of those instances when people on the airplane complane why they cannot be served peanuts. C’mon, get out of your corner and look outside the box!
Woah, I guess it pays to be informed for sure!
Krysten,
I’ll paraphrase you a bit: To be informed saves lives.
This is great to know! I am sharing it across my channels, everyone needs to know about it especially that Celiac is becoming common now.
Thank you, Chad.
Spreading awareness is a powerful thing to do.
Thanks for sharing information,I will keep this in mind.
Nikki,
Being aware of many things like this one really supports our better understanding of others living with this disease.
It is always safer to read product labels. This way, we are guided on what products to buy.
Product labels are a must to read no matter what. I agree, Ramil.
There is so much useful information here! I’m going to pass this along to a friend that has a gluten allergy.
Kileen,
Learning about conditions of the people who live among us is a critical step to avoid any judgement and support them in their struggles.
This was an interesting read. I knew that many things that make claims werent exactly true, and I see gluten is no exception. For those who really need to follow a gluten free diet these amounts would make a difference!
Thanks for all the info.
interesting read helps you to understand and have some insight…..
I was tested for celiacs and tested negative but my IBS flares when I have gluten too. It is so frusterating!! I have no clue about the GF PPM. That’s very interesting!! I understand the struggles and do what I can to accommodate others and their allergies!! I know the pain lol!!
Amber,
Yes, the pain is not a joke here.
I am glad you learn more and more to support yourself and understand others in their “shoes,” so to say.
This is certainly a lesson in being self informed and knowing what the information on the labels truly means.
I am fortunate enough to not have any gluten sensitivity, but I’m glad there are tips like these out there for those who need them.
These are really good points to read through.
This is good to know. I thankfully don’t suffer with this issue, but my sister does.
This article contains alot of great information on gluten. I do not have problems with this but I have friends that do I will be passing this on to them. Thank you so much for sharing. God Bless
I don’t suffer from this but I have friends that do. Very informative post! I RT’d @tatzgrrly
Some really super ideas for those with sensitivity to certain foods and additives.
I can’t imagine having celiac, none of us do but my husband has psoriasis that is very advanced and a gluten free diet has been suggested. It is definitely something you have to be aware of with every meal or snack, and if I make a mistake the ramifications will not be what someone with celiac disease endures.
Melissa,
Psoriasis is body’s response to the gut problem. The gut flora calls to be cultivated.
Try fermented foods galore and see how the gut will react, hence the skin condition may not only improve but go away completely. Been there, done a ton of frustrating things.
I don’t have these problems. But these are good ideas