Gluten-Free 101: The Most Common Questions Answered

Chicken & bacon sandwich from the Leaky Cauldron at Universal Studios

Living gluten-free isn’t a trend; it’s a medical necessity for many, including those with celiac disease or gluten sensitivity. However, if you’re new to this or supporting someone who is, you likely have many questions. Here are the top 5 questions I am asked most often, along with answers that can help you navigate the gluten-free journey with more confidence.

What exactly is gluten, and why do some people need to avoid it?

Gluten is a protein found in wheat, barley, and rye. For people with celiac disease, even a tiny amount can trigger an autoimmune response that damages the small intestine. Those with non-celiac gluten sensitivity can also experience symptoms like brain fog, bloating, and fatigue. Avoiding gluten isn’t a choice, it’s a health requirement.

Is gluten the same as a wheat allergy?

Nope! While wheat is a source of gluten, a wheat allergy is an allergic reaction to any of the proteins in wheat (not just gluten). It can cause hives, breathing problems, or even anaphylaxis. Celiac disease, on the other hand, is an autoimmune disorder, which your body reacts to the gluten protein found in wheat, barley, and rye. Gluten sensitivity is another category altogether, no allergy, no autoimmune damage, but unpleasant symptoms when gluten is eaten.

Is it hard to eat gluten-free at restaurants?

It can be challenging, but not impossible! Dining out requires good communication and research.

The Find Me Gluten Free App or the Gluten Dude app can help when searching for safe places to eat.

Some restaurants offer gluten-free menus or indicate which items can be made gluten-free, but that doesn't always mean the food is safe from cross-contact (when gluten-free food touches gluten-containing ingredients). I always recommend doing research ahead of time and asking lots of questions. One example is when the restaurant says its fried food is gluten-free. You ALWAYS need to ask if gluten-free food is fried in a separate fryer. If it is in the same fryer as gluten food, you will get sick. Always ask detailed questions about how food is prepared.

Fruit Salad

What foods are naturally gluten-free?

Lots! Fruits, vegetables, plain meats, eggs, rice, potatoes, beans, and most dairy products are naturally gluten-free. The trick is avoiding hidden gluten in processed foods, like soy sauce, salad dressings, soups, and even some brands of ice cream or flavored potato chips. Always read labels carefully and look for certified gluten-free products when possible.

Is living gluten-free expensive?

Yes! Gluten-free products often cost more than their regular counterparts. However, cooking from scratch with naturally gluten-free ingredients can help you save money. Over time, you learn what’s worth the splurge and what’s better made at home. Many grocery stores also carry more affordable gluten-free store brands these days, which helps!

Is gluten-free food healthier?

Not usually. Gluten-free doesn’t automatically mean healthier. Many gluten-free packaged foods are highly processed and can be lower in fiber and higher in sugar. For a nutritious gluten-free diet, focus on naturally gluten-free whole foods, like fruits, vegetables, lean proteins, and whole grains like quinoa or brown rice. Labels help, but knowledge is power.

What’s the difference between cross-contact and cross-contamination?

This is one I explain often. Cross-contamination usually refers to bacteria (like Salmonella) spreading from one food to another. Cross-contact refers to the accidental inclusion of allergens, such as gluten, in gluten-free food. For example, using the same knife to cut regular bread and then a gluten-free sandwich. For someone with celiac, cross-contact can lead to serious illness.

Can I just eat “a little” gluten sometimes?

For those with celiac disease, the answer is no. Even tiny amounts, think crumbs from a shared toaster, can trigger an autoimmune response that damages the small intestine. People with non-celiac gluten sensitivity will not have the immune reaction, but they can still feel pretty miserable after eating gluten. It’s not a lifestyle choice; it’s a medical necessity.

Final Thoughts

Going gluten-free comes with a steep learning curve, but it does get easier with time, education, and support. Whether you're adjusting to a new diagnosis or just trying to support a gluten-free friend or family member, asking the right questions is the first step.

Have more questions about gluten-free living? Drop them in the comments or check out my other blog posts at GlutenFreeLifeAndTravels.com!