The gluten free shopping guide

For people with coeliac disease or non-coeliac gluten sensitivity and others who have adopted the gluten free diet, the easiest path is to seek out certified and marked gluten free foods, such as Schär’s entire range of quality products. But to eat a fully balanced diet with plenty of fresh produce, gluten free consumers have to learn how to select safely from the whole range of foods available in stores and markets. 

First, know your basics. Gluten is found in the many cereals such as wheat, barley, rye, spelt, and their many derivative products, and often lurks in other grain-based products where cross-contamination with gluten-containing cereals is possible. Fresh meat and poultry, fish and seafood, most dairy products and all unprocessed fruit and vegetables are naturally gluten free. The key is that they are whole foods and not processed in some way that could involve a gluten-containing ingredient; a fresh chicken is 100% safe, but breaded chicken nuggets almost certainly are not. Beans and legumes, nuts, herbs and spices are also fine in a natural state, but you will need to check the labelling if they are in a processed form, such as a canned lentil soup.     

And this is the second key: know how to check ingredients and labelling. Some products specifically warn of the presence of gluten, but others do not, so you have to know the names of the potential sources. Wheat is produced under many other names, including:  kamut (khorasan wheat), bulgur wheat, triticale, durum, einkorn, farina, faro, semola and couscous. Gluten from wheat, barley or rye is also present in many other derivatives, from brewer’s yeast to soy sauce. Oats are naturally gluten free , but cross-contamination is a common problem so look for a gluten free guarantee and label. 

In Europe and the US, products labelled as “gluten free” must have no more than 20 parts per million (ppm) of gluten, which is considered a safe limit for coeliacs and people with gluten intolerances.  Those programs are voluntary based and ensure that these limits are not surpassed and that the company’s production process is safe.  In the UK, Europe and beyond, it is common to see the Crossed Grain gluten free symbol owned by the UK Coeliac Society, which is displayed prominently on Schär gluten free products. 

But in food not guaranteed as gluten free and not a no-brainer such as a fresh fish, you will need to check the list of ingredients. Check the allergen listing, which may quickly discount a product if it lists wheat, for example. However, there can be differences in what ingredients must be listed as allergens; in the US, barley and rye are not in the top eight allergens that must be highlighted. Also, don’t forget that wheat free does not necessarily mean gluten free. Although the list of ingredients may be all clear, there is often a “may contain” rider at the end referring to the risk of cross-contamination from processing equipment contaminated with gluten from another product.  

More and more people do their shopping online, and almost anything can be found and ordered on the web. Take care, though, that you know what it is you are buying by checking out the brand and the product details. Clearly, shopping online can be a very convenient way to stock up on your favourite products, but beware of untested claims from providers you don’t normally use. Always look for products which are marked as gluten free and bear as an additional reassurance the Crossed Grain Logo.