What are the Most Common Gluten-Free Myths?

It is extremely unfortunate that so much misinformation is floating around in cyberspace regarding the gluten-free diet. It is quite understandable that the problem exists since in the past some things were noted to contain gluten and were later proven to be gluten-free. That explains much of the bad information out there. Making matters worse is that people find this incorrect information online, believe it to be true (it’s on the internet so it must be so), and spread it to others who don’t know any better either.

Below are ingredients that are often misunderstood, regarding their gluten-free status, by those on the gluten-free diet. While some of the items listed were not allowed on the gluten-free diet in the past, research by celiac experts, governments, and the food industry have found them to be gluten-free and acceptable for people with celiac or gluten intolerance. The italicized text indicates the latest information regarding these ingredients from celiac experts and organizations.

1. Grain alcohol– Food scientists have confirmed that the distillation process removes the gluten protein from the final product. There is no residual gluten in distilled alcohols or distilled vinegar derived from gluten-containing grains. These products are allowed on a gluten-free diet. Pure, distilled vodka, scotch, bourbon, whisky, gin, rum, and tequila are gluten-free – to name a few. We do not have to drink corn, soy, or potato vodka. 
2. Blue cheese– The Canadian Celiac Association [CCA] has recently investigated a variety of blue cheese on the market and found that very few are made using bread mold, and when they are, the test results completed by Health Canada found no detectable levels of gluten in the final product.
3. Instant and Decaf coffee– These do not generally contain gluten. However, some flavored specialty coffee and tea may contain barley malt flavoring which is not gluten-free.
4. Natural flavors; flavors – According to flavor manufacturing companies and expert scientists, flavors generally do not contain gluten. Two exceptions are: a) hydrolyzed wheat protein [this must be declared on a label as “hydrolyzed wheat protein” and not “flavor”] and b) barley malt flavoring or extract [almost always declared as “barley malt flavoring” or “barley malt extract” and not just “flavoring”]. **Legally barley does not have to be listed as an ingredient in the U.S., so if you don’t know the manufacturer’s policy on labeling, you might want to question this ingredient. Kraft, Conagra, Unilever, General Mills, Campbell’s, Sara Lee, and Hain Celestial (and some other companies) will mark ALL forms of gluten on the label, regardless of the labeling law. Over 90% of the products in mainstream grocery stores are made by one of the above-listed companies that will not hide gluten in any form on their product labels. For instance, if you see “natural flavors” on a product made by Kraft, but do not see the terms wheat, rye, barley, or oats on the label, the product is gluten-free.
5. Spices with declumping agents– Although an anti-caking agent may sometimes be added to spices, it is usually silicon dioxide, calcium silicate, or sodium aluminum silica and not wheat four or wheat starch according to research by Shelley Case, RD. It should be noted that “seasonings” are different than “spices”. Seasonings are a blend of spices and/or herbs along with a carrier agent that may contain wheat flour or wheat starch. If either of those two ingredients is the added carrier agent, it would render whatever it is NOT gluten-free.  
6. Ground spices– (Refer to # 5 above).
7. Vanilla and vanilla extract– Vanilla and vanilla extracts do not contain gluten, though the extract is often distilled from grain (wheat) alcohol. (Refer to # 1 above).
8. Grain vinegar- Although vinegar may come from wheat, the distillation process removes the wheat protein and the final product does not contain gluten.
9. Cheese– Most cheese is gluten-free. Some seasoned shredded cheese may contain seasonings with wheat flour, wheat starch, or hydrolyzed wheat protein.
10. Gluten-free spirits– (Refer to # 1 above). Malted beverages, such as wine coolers, are not gluten-free. This is assuming the malt comes from barley, which it generally does.
11. Ketchup– Ketchup is made with distilled vinegar and is gluten-free, unless the label states wheat on it, which is rare (Refer to # 1 above).
12. Artificial color– There is no evidence that artificial colors contain gluten.
13. Stamps and envelopes– The manufacturers of stamps and envelopes state that gluten-containing grains are not used in the production of these items. Cornstarch is the most commonly used ingredient.
14. Citric Acid– An organic acid obtained through yeast or bacterial fermentation of glucose/dextrose derived corn, beet sugar, molasses, and rarely wheat. The manufacturing process renders citric acid gluten-free regardless of the source.
15. MSG (Monosodium Glutamate)- A flavor enhancer produced through the fermentation of molasses from sugar cane, corn, or sugar beets. MSG manufactured in North America is safe. However, when it is manufactured in Asia, wheat may occasionally be used in the fermentation process. U.S. labeling regulations now require that wheat be declared when used in the manufacturing of MSG. If this is the case, the label will identify MSG (wheat).

If any of the above items bother you for any reason, by all means, don’t consume them. Many people don’t realize they have more than one food intolerance. Therefore, they assume that every time they don’t feel well after they’ve eaten, they have inadvertently consumed gluten. That is not always the case. Personally, I’ve met people who can’t tolerate dairy, soy, corn, rice, eggs, shellfish, and even carrots – in addition to gluten. Many of them took a while to figure out that all their problems were not related to gluten.

References:

• Gluten Intolerance Group of North America
• The gluten-free Diet: A Comprehensive Resource Guide by Shelley Case, RD
• Celiac Disease: A Hidden Epidemic by Dr. Peter Green of the Celiac Disease Center at Columbia University
• Acceptability of Food and Food Ingredients for the gluten-free Diet: Pocket Dictionary by the Canadian Celiac Association.

Have a question about the gluten-free diet which we haven’t covered yet?  You can now submit your questions here! (Note: All medical questions should be directed to your physician)