What Does 'Gluten Free' Mean? An Essential Guide

The term “gluten-free” has become increasingly prominent in recent years, both in supermarkets and restaurants. But what exactly does it mean, and why is it so crucial to some?

The Definition of 'Gluten Free'

In the European Union, the term 'gluten-free' is legally defined. A product may only be claimed as 'gluten-free' if it contains less than 20 milligrams of gluten per kilogram of product. This corresponds to 20 parts per million (ppm). This threshold is generally considered safe for the vast majority of individuals with celiac disease. There is also a category of 'very low gluten products', which may contain between 20 and 100 mg of gluten per kilogram, and which are specially formulated for celiac patients.

What is gluten and where is it found?

Gluten is a type of protein that occurs naturally in certain grains. The main gluten-containing grains are:

• Wheat (and spelled, khorasan wheat/kamut)
• Barley
• Rye

These grains are used in many foods, from bread and pasta to cookies and candy. Ingredients such as glucose syrup, glucose-fructose syrup and (malto)dextrin may be derived from wheat, but only need to be declared if the gluten content exceeds 20 mg/kg. Oats are naturally gluten-free, but under European legislation they must be labelled in a different font on labels of gluten-free products because they are classified as a gluten-containing grain.

Why do people choose gluten-free?

There are two main reasons why people choose a gluten-free diet:

• Medical necessity:

  • Celiac disease: This is an autoimmune disease that is triggered by the intake of gluten. In people with celiac disease, consuming gluten damages the lining of the small intestine, which can lead to symptoms such as abdominal pain, diarrhea, fatigue, or weight loss. There is no cure for celiac disease; the only treatment is a strict gluten-free diet. About 1% of the population has celiac disease.
  • Non-celiac gluten sensitivity: About 10-12% of the population experiences symptoms after eating gluten, without the presence of celiac disease. For these people, a gluten-free diet helps prevent discomfort and health problems.
    
• Lifestyle choices:

  • A growing number of people are choosing gluten-free products for non-medical reasons. They believe that a gluten-free diet contributes to an overall healthier lifestyle, weight management, or because it fits in with broader wellness trends such as plant-based or organic diets. This trend is partly influenced by social media and wellness influencers.

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The importance of cross-contamination and certification

For people with celiac disease, it is vital that products are truly gluten-free. Cross-contamination is the transfer of gluten from one product to another, and this can pose serious health risks. Manufacturers are legally required to prevent cross-contamination at all stages of production.

To provide consumers with additional assurance, there is the Crossed Grain quality mark (a crossed-out ear of wheat in a circle). Products with this internationally recognised quality mark are guaranteed to contain less than 20 ppm gluten and meet strict production standards. Although products without this logo may also be sold as 'gluten-free' if they meet the legal standard, the Crossed Grain quality mark provides an important signal of confidence.

Labeling and transparency

Clear and accurate labelling is essential. Online retailers are legally required to provide all mandatory food information, including detailed allergen declarations, prior to purchase. This information must be easily accessible, legible and unambiguous. Consumers can also use apps, such as the 'Do I Choose Healthy?' app, to scan product barcodes and instantly check for the presence of gluten or the Crossed Grain quality mark.

In short, 'gluten free' means that a product meets strict legal standards for gluten content, and that it has been carefully manufactured to prevent cross-contamination. This is vital for people with celiac disease and a conscious choice for a growing group of health-conscious consumers.

This article is for informational purposes only. For medical advice or diagnosis, please consult a professional.