Gluten-free nutrition
Recognising gluten-free products and understanding labels
Gluten labelling is crucial for food safety in coeliac disease. Due to its technological properties, gluten is often used in processed products – and is often found where you least expect it.
Labelled gluten-free – what the law says
The rules for labelling foods as "gluten-free" or "very low gluten”" have been in force since 20 July 2016. They are based on Regulation (EC) No. 41/2009. This was later replaced by Regulation (EU) No. 609/2013, which applies specifically to foods intended for certain groups of people, such as those with gluten intolerance.
What products are safe for people with coeliac disease?: "gluten-free" labelling
People with coeliac disease can safely enjoy all foods that are naturally gluten-free and clearly labelled as "gluten-free". The term "gluten-free" is only permitted if the food contains less than 20 milligrams of gluten per kilogram in the final product. All foods including specialist substitute products such as gluten-free breads and flours which may contain gluten-free wheat starch, can be labelled as ‘gluten free’ providing they meet the established compositional requirements associated with the labelling claim. The ‘gluten free’ label may also be used for uncontaminated oat products that meet the gluten-free standard (i.e. ≤20ppm).
Labelling: "Very low gluten content"
A food product may only be labelled as having a "very low gluten content" if gluten-containing grains (e.g. wheat, rye, barley, oats) have been specially processed to reduce the gluten content and the final product contains no more than 100 mg/kg of gluten. These products are not suitable for people with coeliac disease.
Recognising gluten-containing products and gluten contamination
People with coeliac disease should completely avoid gluten-containing grains and products made from these grains. It is therefore important to always exercise caution when choosing foods, as food additives, flavourings, fillers and binding agents may also contain gluten.
May contain traces of ...
There are foods that do not contain gluten or gluten-containing foods in the list of ingredients, but are still unsafe for people with coeliac disease because they may be contaminated with gluten during the production process. For example, chocolate sourced from a factory that also produces biscuits may be unsuitable due to cross-contact with wheat. Consumers can recognise this by the label "May contain gluten/ traces of gluten". However, this is voluntary information provided by food companies if gluten contamination cannot be ruled out. To be sure whether trace labelling is used because the manufacturer simply wants to cover all bases or whether gluten contamination is actually possible and the product is therefore not recommended, consumers can enquire directly with the manufacturer.
Gluten-free foods: naturally gluten-free
There are many types of grains and products that naturally do not contain gluten and can be consumed by people with coeliac disease without concern. For example:
- Rice, corn, buckwheat, millet, amaranth, quinoa, tapioca, potatoes
- Legumes
- Milk and many dairy products
- Meat, fish, eggs
- Oils and fat spreads
- Fruit and vegetables
These products can be used to prepare many gluten-free dishes. A wide range of specialist gluten-free products are also available in shops, e.g. flour, bread, pasta, biscuits, cereals and much more.
Gluten-free oats for coeliacs: what to look out for?
Many people with coeliac disease tolerate gluten-free oat products well – provided they have been carefully processed to avoid contamination with gluten-containing grains such as wheat, rye or barley. Only oat products with a gluten content of less than 20 mg/kg may be labelled as "gluten-free". EU Regulation 828/2014 stipulates that such products must be manufactured in such a way that cross-contamination is impossible.
Nevertheless, caution is advised: around 5–10% of people with coeliac disease are sensitive to avenin, an oat-specific storage protein from the same family as gluten. The Codex Alimentarius defines gluten-free foods as those that do not contain wheat, barley, rye or oats, unless the oats have been specially processed and contain less than 20 mg/kg of gluten.
Current UK NICE guidelines recommend that patients with a confirmed diagnosis of coeliac disease can choose to include gluten‑free oats in their diet at any stage and they will be advised whether to continue eating gluten‑free oats depending on their immunological, clinical or histological response.
Sources
- Regulation (EU) No. 609/2013 – EUR-Lex (EN)
- EUR-Lex – Regulation (EC) No. 41/2009
- European Union. (2013). Regulation (EU) No. 609/2013 of the European Parliament and of the Council of 12 June 2013 on food intended for infants and young children, food for special medical purposes and daily weight control. Official Journal of the European Union, L 181, 35–56.