In North America today, approximately 1% of the population has Celiac Disease, 6% has a gluten sensitivity or intolerance and 22% are gluten avoiders for non-medical reasons (a family member is sensitive to gluten, they’re trying to lose weight, Gwyneth Paltrow’s doing it, etc.).

What exactly is gluten?

Gluten (from Latin gluten, “glue”) is a protein found in wheat and related grains, including barley, rye, and spelt. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. Gluten is actually composed of two different proteins: gliadin and glutenin.

Celiac vs Gluten Intolerance vs Wheat Allergy

Celiac Disease – Autoimmune disease in which the body actually attacks and damages the tissue of the small intestine when gluten is consumed.

Gluten Intolerance/Sensitivity – When the consumption of gluten causes an inflammatory response and symptoms such as bloating, gas, stomach cramps, sweating, etc. Uncomfortable, but the body does not attack the tissue of the small intestine.

Wheat Allergy – An allergic reaction with symptoms such as hives, wheezing, itchy skin or eyes, etc. More common in children and they tend to grow out of it.

Where is it? (Hint: It’s not just in food)

Grains – Wheat, wheat germ, barley, rye, bulgur, wheatberries, spelt, semolina, triticale (a grain created from the crossbreeding of wheat and rye), kamut.

Oats do not contain gluten, but are very often processed in the same plant as wheat so many people with Celiac Disease cannot tolerate them. You can find certified gluten-free oats.

Other Foods – Gluten also finds its way into many ingredients commonly used in processed foods as stabilizers, emulsifiers and thickeners. Canned soups and stews often contain modified wheat starch. Some brands of vinegar, soy sauce, marinades and even salad dressings contain gluten. Some spice blends contain gluten – single spices and herbs are fine.

Cosmetics and Personal Hygiene – Anything that can be ingested through your mouth can be a source of gluten. This applies to, but is not limited to, Chap Stick, lipstick and toothpaste. Play Doh contains gluten and more than a few kids have given in to the temptation to try the Play Doh cake they just created.

Even bug spray and sunscreen can have gluten in them. Gluten particles are too large to be absorbed through the skin, but how many times have you gotten sunscreen or bug spray in your mouth by accident?

Alcohol – Research indicates that the gluten peptide is too large to carry over in the distillation process. Beers, ales and lagers made from barley are not distilled and therefore, are not gluten free. There are many gluten-free beers that are made with a substitute for malted barley. Distilled alcoholic beverages do not contain gluten. For this reason, wines and hard liquor (rum, gin, vodka, etc.) are gluten free.

Pharmaceuticals and Medications – Prescription and over the counter medications may contain gluten and there are currently no requirements for labeling gluten found in these items. Confirm the ingredients with your pharmacist or check Gluten Free Drugs.com a list that is maintained by a clinical pharmacist as a public service.

Other Places where Gluten can be Hidden:

• Breading and coating mixes
• Communion wafers
• Energy Bars – read the label to see if they’re gluten-free
• Fried foods – can be contaminated from being fried in oil that has fried something with gluten in it.
• Imitation meat and seafood
• Licorice
• Matzo
• Panko
• Processed luncheon meats
• Seasoned rice mixes
• Seitan (made from wheat gluten and can be found in vegetarian meals)
• Starbucks light drink syrup
• Soy sauce (look for gluten-free tamari instead)
• Stuffing, dressing

Reading Labels – What to Look for

RED LIGHT – These contain gluten

• Wheat – Wheat protein/hydrolyzed wheat protein, wheat starch/hydrolyzed wheat starch
• Barley – Barley extract (barley syrup), barley flavoring, barley enzymes and maltose (malt sugar), malt vinegar (made from barely)
• Wheat germ
• Rye
• Bulgur (couscous)
• Wheatberries
• Spelt
• Semolina
• Triticale (a grain created from the crossbreeding of wheat and rye)
• Kamut

YELLOW LIGHT – These may contain gluten

• Modified food starch
• Seasonings
• Flavorings
• Vegetable starch
• Dextrin – a partially hydrolyzed starch that can be made from corn, potato, arrowroot, rice, tapioca or wheat. If made from wheat will be labeled as such and is not safe on the gluten free diet.
• Maltodextrin (sometimes made from wheat)
• Modified starch/modified food starch (can come from several sources, including wheat)
• Natural flavor/natural flavoring (can come from barley)
• Artificial flavor/artificial flavoring (can come from barley)
• Hydrolyzed Vegetable Protein – if derived from wheat will be labeled as hydrolyzed wheat protein

GREEN LIGHT – Gluten-free

• Amaranth
• Arrowroot
• Buckwheat – has no relation to wheat.
• Corn (Maize)
• Corn Starch
• Coconut flour
• Almond flour
• Flax
• Millet
• Potato starch
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff
• Dextrose – made from rice, corn or wheat starch but is so highly processed that it is gluten free regardless of the starch source.
• Whey – the liquid part of milk that is separated from solids when cheese is made. It is gluten free.
• Xanthan gum – an ingredient used to give stretch to gluten-free baked goods in place of gluten.
• Vinegar, with the exception of malt vinegar.
• Yeast and autolyzed yeast are generally gluten-free. Brewer’s yeast can be made from beer which is not gluten-free. However, may Brewere’s yeast nutritional supplements are made from sugar which is gluten-free so read the label carefully and look for the package to say “gluten-free.”

For More Information:

www.glutenfreemom.com – Lots of great info on getting started on a gluten-free diet

www.sheletthemeatcake.com – Great gluten-free recipes from my friend Maggie.

www.glutenfreeliving.com/nutrition/ingredients – Really comprehensive list of foods that people are often wondering g-free or not?

www.glutenfreeontario.ca – Great for travelling in Ontario. Search for restaurants with gluten-free options wherever you’re going.

glutenfreetravelsite.com – Great for travel outside of Ontario. Offers reviews from other gluten-free diners.

Glutenfreedrugs.com – Updated lists of common prescription and over the counter drugs that contain gluten.