The Gluten-Free Diet

1. Description of Diet
   
   • Canada's Food Guide adapted for the gluten-free diet
   • Foods Allowed
   • Foods to Question
   • Foods to Avoid
   • Gluten-free Substitutions
   • Acceptability of grains, vinegar and MSG
2. Cross Contamination
3. Preparing a gluten-free meal for a person with celiac disease
4. GF Resource materials in Canada and USA
5. Manufacturers of GF products in Canada and US

Cross Contamination*

Not only must celiacs be cautious about the ingredients in gluten free food, they must also be aware of the possibility of cross contamination.

What is meant by "cross contamination" in the context of celiac disease? Cross contamination is the process by which a gluten free product loses that status because it comes in contact with something that is not gluten free.

At home the following practices will go a long way toward avoiding cross contamination:

• A celiac should have their own butter dish and a cutting board that is used for gluten free foods only.
  
  
• A celiac should have their own toaster if possible. A toaster oven, where the rack can be removed and washed if others have used it may be a good alternative.
  
  
• If it is not practical to have a section of the counter top set aside for preparing gluten free food only, always make sure that the counter space you are using to prepare gluten free food is freshly washed to ensure it is free from crumbs or flour dust.
  
  
• Do gluten free baking first, and have it well wrapped and stored before doing anything with regular flours. Flour dust (in the air) from regular flours could settle on the gluten free products, thus contaminating them.
  
  
• Note: Although this doesn't fall into the cross contamination area, it is worth noting that a Celiac should take precautions against breathing in flour dust when using other than gluten free flours. Flour dust that settles on the nasal passages may eventually get swallowed and end up being digested.
  
  
• Use clean utensils and avoid "double dipping" - knives or spoons are OK the first time, but once they have touched food with gluten, they can contaminate the food in the container if used again. If it is too difficult to train other family members in this regard, it would be wise for the celiac to have their own jar of jam, peanut butter, mustard, etc.
  
  
• Be especially alert and cautious when you have guests helping in the kitchen - they will not have your gluten awareness. Also, it is when you are otherwise distracted that you are more likely to make a gluten error.
  
  
• When making sandwiches, do the gluten free ones first - otherwise be sure to wash your hands after touching regular bread and before touching gluten free supplies.
  
  
• Make sure any pots, utensils, etc. that are used for other foods are thoroughly scrubbed before using for gluten free foods. In the case of something like muffin tins, paper liners may be a worthwhile consideration.
  
  
• It is best to have a separate set of utensils with porous surfaces, such as wooden spoons, for your gluten free baking. These utensils might retain some gluten particles after cleaning.
  
  
• If using lentils, be sure to meticulously pick them over before putting in the pot to cook. Even if you buy them packaged, it is not uncommon to find kernels of wheat or oats (or pebbles) in with the lentils.

Away from home, be aware of sources of cross contamination:

• Products in bulk bins can become contaminated by using the scoops in more than one bin. There is no assurance that the other customers will be as cautious as you. Also, flour dust in the air around these bins can cause a problem.
  
  
• At the deli counter, where gluten free meats are being cut using the same utensils without cleaning in between. Also, the cut meats often overlap on the counter.
  
  
• Buffet lunches, where the chef tests the temperatures in all the dishes using one thermometer, or spoons are used for more than one dish.
  
  
• In product production where a gluten free product is not produced on a dedicated line. Cereals and candy bars that have gluten free ingredients may be produced after a non GF item without having the equipment cleaned thoroughly in between.
  
  
• French fries cooked in oil where battered foods have been fried.
  
  
• Meat cooked on a grill which hasn't been cleaned after cooking regular food with gluten.
  
  
• Milling of gluten free grains on equipment that has been used for regular grains and has not been thoroughly cleaned.

*Thank you to the Calgary Chapter for this information published in Calgary Celiac News- Winter 1998.

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Preparing a gluten-free meal for a person with celiac disease

Avoid contamination with products which contain gluten 

• Always use a clean surface, utensil, pan or pot.
• Keep gluten containing food away from the meal you are preparing - including oil used to cook these foods

Safe choices:

• fresh meat, fish, fruit and vegetables
• eggs and cheese
• rice, corn, soy and potato products
• flours made from rice, corn, soy and potato

Avoid foods containing gluten from wheat, rye, barley, oats and triticale:

• Avoid flours milled from wheat, rye, barley, commercial oats & triticale
• Avoid bread, rolls and croutons
• Avoid cakes, pies, cookies and muffins
• Avoid noodles of any type
• Avoid crackers or cracker crumbs
• Avoid soups, sauces, gravies which may have been thickened with these flours
• Avoid bread crumbs and batters used for coating

Hidden sources of gluten:

• H.V.P. - Hydrolyzed Vegetable Protein
• H.P.P. - Hydrolyzed Plant Protein
• Malt flavouring
• Malt
• Modified wheat starch or other unidentified food starch

• Boullion cubes
• Sliced or processed meats
• Worcestershire sauce
• Baking powder
• Salad dressings
• Soup or gravy bases
• Seasonings
• Soy sauce

*Thank you to the Vancouver Chapter for preparing this information which was distributed to restaurants in their area and subsequently published in 1999 in the Celiac News.

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