When beginning a gluten free lifestyle you have to train yourself to read labels and prevent cross-contamination. It's like forgetting everything you know about products, food, and cooking and starting over from scratch. It even goes as far as getting rid of certain appliances and starting with brand new to avoid contamination. There are things that you don't even realize are affected and it's an overwhelming and daunting task to undertake.
The first major lesson I had to learn was to read labels. In the beginning I wanted to read the labels for the products that seemed most likely to contain wheat, barley, and rye. Those were my first two mistakes. Now most people know gluten is a protein found in wheat, barley and rye but not everyone realizes to also check for the less common grains and the "hybrid" grains that also contain gluten. These include: malt and malt flavoring which is made from barley (maltodextrin is fine), spelt, kamut, graham, triticale and oats (see my note for oats at the end of the post). The second mistake was that specifically wheat and malt are ingredients in a vast array of unsuspecting foods. Malt tends to be a key ingredient in most cereals. It's responsible for making things like Corn Flakes off limits. My favorite is finding wheat as an ingredient in cooking spray. I mean really? Other un-obvious foods include: prepared pudding cups, shredded cheeses, spice mixes, sauces (salad dressings and condiments), and boxed rice dishes. The moral of this lesson is even if you think there is no way a certain product contains gluten check it. And don't check it once and let it go. Companies change ingredients and recipes all the time. In the past few months Lays changed the recipe for some of their chips and some that were gluten free aren't anymore.
The next lesson I had to learn was that certain appliances and cookware are more prone to cause contamination than others. Metal pans like cookie sheets and cake pans and baking stones do not get completely clean so it is not a good idea to use them for both gluten free and gluten containing foods. Wooden spoons are another thing that do not come completely clean. This goes for bread machines too. As long as items are washed thoroughly things like plates, silverware and glassware including glass casserole and serving dishes are safe. If you live in a household that has people consuming gluten I recommend having separate sections for the foods that have had gluten on them and those that haven't.
Another unsuspecting place you can come into contamination are in medications and beauty products. Check labels on all over the counter medications you purchase, even liquids. Most pharmacies, including Walgreens where I go, will mark your account as having to have gluten free. People can still make mistakes though so double check the inactive ingredients. If in doubt there are companies that will custom make medications gluten free. It's going to be expensive but beats the alternative. Gluten products are also used in beauty products from mascara and lipstick to shampoo and conditioner. Lip products are the most likely to be accidentally ingested so they are the most important to ensure are gluten free. Using hypoallergenic brands can help eliminate some of the concern, but it's always best to double check. Research has not found concrete evidence that things like shampoo or mascara can cause a reaction. I know people that have had a reaction, though I have never have. I still choose to use all gluten free products. It's always better to be safe than sorry!
Keeping track of all the labels you have to read and the various grains you have to watch out for is difficult. I carry around cards with grains that are acceptable and grains that are not so I have a cheat sheet. You can purchase these online from various gluten free groups, find a list in every issue of Living Without magazine. If you live in the continental US I have custom cards I created that I would be happy to share with you, I can only send five to one person, so if interested you can send me an email.
OATS: Oats are a huge subject for debate among the gluten free community. Oats in and of themselves do not contain gluten, however, oats are processed in the same grain elevators and stored in the same silos as wheat which causes contamination. Specialty oats are available that are grown and processed to avoid contamination so they are safe for a gluten free diet. Some doctors and patients alike insist that regular oats are acceptable. I experimented with it and after a few months on a consistent gluten free diet I tried oats and I had a reaction. I have thus given oats up except those specifically intended to be gluten free. Though other people claim they do not have a reaction I do not recommend anyone eating them, but at the end of the day it is your choice!
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