Understanding What It Means to Be "Gluten Friendly"
For those with celiac disease or non-celiac gluten sensitivity, following a strict gluten-free diet is critical. But navigating food labels and menu items that claim to be “gluten friendly” can be confusing.
Does gluten friendly mean the same thing as gluten free? Can you safely eat gluten friendly foods with celiac disease or gluten intolerance? Get the facts so you know exactly what foods to enjoy and which ones to continue avoiding.
Gluten Free vs Gluten Friendly
First, it’s important to understand the terminology differences between these two common food labels:
- Gluten free – By FDA definition, any foods labeled “gluten free” must contain less than 20 parts per million of gluten. This threshold is generally considered safe for those sensitive to gluten.
- Gluten friendly – This term is used more loosely and has no standard regulatory definition. Gluten friendly typically means the food contains low or reduced gluten, but no guarantees on being under any safety threshold.
So in summary: gluten free = very low gluten safe for celiac disease, gluten friendly = may be low in gluten but not strictly controlled.
Can You Eat Gluten Friendly Foods with Gluten Sensitivity?
Whether or not gluten friendly products are suitable depends on your personal tolerance thresholds:
- If you have celiac disease, non-celiac gluten sensitivity, or wheat allergy, you cannot safely consume gluten friendly foods. Even tiny traces of gluten may trigger symptoms or intestinal damage.
- If you simply choose to follow a gluten free diet for other reasons without medical necessity, gluten friendly items may be tolerable for you if they contain very minimal gluten. Though crossing back and forth across the threshold level can be risky.
Always check with your doctor to understand your unique gluten tolerance levels before trying any foods not explicitly labeled gluten free. Don’t take risks without medical guidance.
What Does Gluten Friendly Mean on Food Labels?
Looking beyond the marketing terminology, evaluating what gluten friendly means on specific product packaging can offer more insights:
- “Processed in a facility that also processes wheat/gluten” – This is a common disclaimer even on some gluten free items. It simply means there is a small cross-contact risk but the food itself does not contain gluten ingredients.
- “Not suitable for celiacs” or “May contain gluten” – These phrases indicate the product is very low gluten but not fully gluten free. Not safe for those medically requiring a gluten free diet.
- No mention of gluten or wheat – Even if the ingredients appear GF, without testing and controls, contamination is too likely for celiacs. Ask the manufacturer if ever unsure.
What Foods Are Sometimes Labeled Gluten Friendly?
There are a few common categories of foods often considered gluten friendly rather than strictly gluten free:
Oats
Oats themselves do not naturally contain gluten. However, many oat products have contamination risks from growing and processing methods. Only certified gluten free oats labeled “purity protocol” are widely accepted as safe for celiacs.
Low-Gluten Grains
Grains that are naturally gluten free like corn, rice, quinoa and millet are often assumed gluten friendly. But again, testing is required to confirm no cross-contamination.
Beer & Other Alcohol
Gluten is often used in beer and other alcohol production processes. So any products not explicitly labeled gluten free are likely unsafe despite claiming to be gluten friendly. Only drink certified GF alcohol.
What Are Some Gluten Friendly Certification Programs?
If you really want confirmation that a product with a gluten friendly label is safe-enough, look for participation in one of these recognized gluten contamination control programs:
- Certified Gluten-Free – GFCO program that audits facilities for <10ppm gluten threshold
- Nima Sensor Tested – 3rd party portable device that detects 20ppm or less of gluten
- Eat Well Be Well Gluten Friendly – Items independently lab tested for less than 5ppm gluten
Certifications give added assurance for products labeled gluten friendly. But when in doubt, choose items clearly marked gluten free instead.
Should You Consume Gluten Friendly Foods?
Understanding label terms is key for those requiring medically necessary gluten free diets. Scanning an ingredients list or even seeing gluten friendly isn’t enough to determine safety.
Without certification programs or manufacturer lab testing data explicitly showing less than 20ppm gluten, consuming anything described only as “gluten friendly” remains too high of a risk for individuals with celiac disease, non-celiac gluten sensitivity or wheat allergy.
When questioning if a food meets your strict dietary needs, taking a chance is never worth accidentally causing symptoms or long term damage. Only consume foods clearly labeled gluten free from reputable brands whenever possible instead.
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.
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