What's the Difference: Gluten Free vs Gluten Friendly Diets

Gluten Free vs Gluten Friendly: Whats the Difference?

Following a strict gluten free diet is the only treatment for managing celiac disease and non-celiac gluten sensitivity. But some food packages now feature labels claiming to be gluten friendly. This raises questions around how gluten friendly products actually are for those avoiding gluten.

Defining Gluten Free

Gluten free refers to completely avoiding all traces of gluten sources like wheat, barley, rye and cross-contaminated oats. Per the FDA, foods labeled gluten free must contain less than 20 parts per million of gluten.

This strict cutoff protects the health of those with celiac disease or sensitivities. Even tiny amounts of gluten create immune reactions, gut inflammation and damage for those unable to tolerate it.

What Does Gluten Friendly Mean?

No formal federal guidelines currently define gluten friendly labeled products. So each brand determines their own individual requirements to classify items as gluten friendly.

Most companies consider products with less than 20 ppm or parts per million of gluten cross-contacts as gluten friendly. So they should be safe for people on medical gluten free diets with celiac disease in theory.

No Enforced Regulations

Unlike certified gluten free items, the FDA does not regulate production processes or testing protocols for gluten friendly claims. Brands arent required to prevent cross-contamination in facilities or test final products.

So gluten content could fluctuate unexpectedly between batches depending on preparation measures. This lack of strict oversight means increased risks for those highly sensitivity to traces of gluten.

Comparing Gluten Detection Tests

Testing methodology significantly impacts results when quantifying gluten traces in both gluten free and gluten friendly foods:

ELISA Testing

Enzyme-linked immunosorbent assays use antibodies to detect protein sequences. ELISA remains the most specific and standard testing process for verifying gluten free status below 20 ppm.

PCR Testing

Polymerase chain reaction multiplies DNA sequences to identify gluten protein presence down to 5 to 10 ppm sensitivity ranges in foods.

Both ELISA and PCR testing ensure foods labeled as gluten free qualify safely under the FDA gluten free rules. But some brands may rely on less reliable assay tests to determine if items have low enough traces to classify as gluten friendly instead.

R5 Competitive ELISA Assay

Mendez method R5 antibodies bind more comprehensively to broader epitopes of potential gluten sequences. So this test detects more gluten peptide formations down to 3 ppm levels for extra sensitivity over older ELISA versions.

When brands use advanced R5 ELISA, consumers benefit from enhanced accuracy assessing products as very low gluten for gluten friendly status.

Lateral Flow Device Tests

Some facilities use much less precise lateral flow devices that work similarly to at-home pregnancy tests. These have extremely high 20 ppm to 80 ppm detection limits so they cant verify FDA gluten free compliance.

But brands may rely on lateral flow devices to confirm gluten friendly status if they have equipment limitations or try lowering costs.

What Foods Are Gluten Friendly?

Packaged products most often labeled as gluten friendly based on unregulated manufacturers terms include:

• Oats
• Non-gluten grains like rice, corn or quinoa
• Some wheat starch products
• Certain specialty beers
• Oil extracts focusing specific proteins
• Non-gluten flours or baking mixes
• Chocolates and candies
• Processed meat products
• Potato chips, fries or snack foods
• Readymade soup bases

Why Companies Create Gluten Friendly Items

Rather than invest in dedicated equipment and meet strict FDA gluten safety rules, some brands use gluten friendly as an alternative category. This appeals to less sensitive gluten avoiders not needing completely gluten free meals.

Labeling items gluten friendly allows companies to save costs on intensive processing controls or testing. They also expand their consumer market beyond just those with celiac disease needing 100% gluten free assurance.

Proceed with Caution

Always thoroughly vet any products marked as gluten friendly if you or loved ones have celiac disease requiring a gluten free diet. While some items could be safe if testing confirms low traces, regulated standards dont exist currently guiding this informal marketing language.

Are Gluten Friendly and Gluten Free Interchangeable?

No, gluten friendly and gluten free dont share exact definitions. FDA rules explicitly outline standards for labeling items gluten free. But no federal regulations exist for using the term gluten friendly.

When shopping for yourself or others requiring medical gluten free diets, only choose products marked certified gluten free. Dont assume gluten friendly equates to 100% gluten free.

What Makes a Certified Gluten Free Label?

Instead of basing status on internal safety protocols alone, certified gluten free items undergo third party auditing. Certification programs that confirm adherence to GFCO and FDA regulations include:

• NSF Gluten-Free Certification Program
• GFCO Certification Program
• UL Gluten Free Certificate Program
• Gluten Intolerance Group Gluten-Free Certification Organization (GFCO)
• British Retail Consortium Gluten Free Certification

Reputable certification equals assurance brands rigorously control ingredients and production processes to prevent gluten cross-contact risks.

Shop Carefully in Stores

Double check packaging verbiage in grocery aisles when selecting food for yourself or family members requiring gluten elimination. Pick only items marked certified gluten free - not just gluten friendly.

If uncertain about status, contact the manufacturer directly to inquire what protocols they follow before determining gluten friendly claims. Ask which validation methods like ELISA testing confirm low traces under 20 ppm if they forgo certification.

Who Should Adopt a Gluten Friendly Diet?

Gluten friendly diets full of items containing regulated low levels of the protein could work for:

• Non-celiac gluten sensitivity
• Gluten allergies
• Autoimmune protocol diets
• General digestive discomfort
• Athletic performance goals
• Holistic wellness approaches
• Weight concerns
• Mental health boosting

Those managing non-autoimmune gluten sensitivities or less severe reactions may tolerate occasional traces from gluten friendly items without major issues. But people with celiac disease must remain 100% completely gluten free through meals made solely from certified products.

What Happens If People With Celiac Disease Eat Gluten?

Consuming gluten friendly foods with detectable traces of gluten can trigger painful symptoms and long-term complications like:

• Diarrhea
• Bloating
• Abdominal cramps
• Gas
• Fatigue
• Skin rashes
• Joint pain
• Tissue damage
• Nutrient malabsorption
• Increased cancer risks

Following a strictly gluten free diet prevents inflammation and intestinal deterioration allowing critical nutrient absorption for overall health.

Theres No Safe Gluten Threshold

Many celiac disease patients react negatively when ingesting less than 10 ppm of gluten traces. So relying on items classified as gluten friendly goes directly against medical nutritional therapy guidance for managing this serious autoimmune disorder.

Protect your and your familys health by sticking with a gluten free eating plan made up exclusively of certified gluten free products tested below 5 to 10 ppm. Avoid anything merely labeled gluten friendly without further proof or third party certification.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.