Are you gluten free and sharing your kitchen? Here are five essential steps to follow to prevent gluten cross contamination in your kitchen.
When I found out that my husband John and two of my sons had non-celiac gluten sensitivity, it meant completely transforming our lifestyle.
However, two of my children were still eating wheat, so my kitchen was not a 100% gluten-free zone.
Research shows that it can take as little as 1/64 of a teaspoon of gluten to cause small intestinal inflammation in those with celiac disease.
In order to prevent cross contamination, I immediately segregated toasters, cooking utensils, storage areas, and counters for preparation.
Thankfully, my entire family now eats gluten-free so there is zero chance of cross contamination in my kitchen.
However, for those of you who will be sharing your kitchen with family members who eat gluten containing foods, here are five steps you can follow to prevent cross contamination.
1. Designated Gluten-Free Cooking Utensils, Pots, Pans, and Appliances
First, make sure you have appliances, cooking utensils, pots, and pans that are safe for preparing gluten free foods. For example, you should have a gluten free only toaster, cutting board, waffle maker, etc. Colanders, muffin tins and other baking utensils should be designated as gluten free only or at least washed thoroughly in the dishwasher before using for gluten free cooking.
However, some materials are not safe for sharing. Cast iron pots are porous and gluten can become trapped on them even after they are washed. Non-stick pans also inevitably have tiny scratches in them where gluten can hide. Wooden cooking utensils can harbor residual gluten as well. In the end, it’s usually best not to share cooking utensils, pots, and pans.
Here is a list of items you should make sure are gluten free safe:
- Baking pans
- Bread machine
- Cookie sheets and cookie cutters
- Cooking utensils (knives, spatulas, spoons, etc.)
- Cooling racks
- Cutting boards
- Kitchen towels
- Measuring cups and spoons
- Mixing bowls
- Pots and pans
- Sponges
- Stand and hand mixers
- Storage containers
- Strainers and colanders
- Toaster
- Waffle Maker
- Whisks and beaters
2. Gluten-Free Pantry
Second, make a separate space in your kitchen where you can store your gluten free foods. Clear out and wash down a cabinet or shelf (preferably the highest one so no gluten crumbs have a chance of falling onto it).
You can keep your gluten free only cooking utensils here as well. Color coding your utensils will prevent them from being mistakenly used by those who aren’t eating gluten free.
3. Separate Food Items
Condiments and spreads are another place where wheat crumbs can hide. Think butter, mayonnaise, ketchup, mustard, peanut butter, jelly, etc. It is best to buy two of each product (you will want to make sure the product is certified gluten free as well).
Label prominently the products that are for gluten free foods only. Alternatively, you can buy squeezable containers for condiments to avoid double dipping. These 8-ounce easy squeeze plastic condiment bottles are BPA free and available from Amazon.
4. Gluten Free Cooking Surfaces and Storage Containers
Be very careful when cooking food and storing leftovers. BBQ grills for example should be 100% gluten-free or cleaned very well. Wheat flour remains airborne after being used and can contaminate cooking surfaces.
Make sure to wipe down counters after preparing any gluten containing foods. It is often best to prepare gluten-free foods first so that there is no chance of cross contamination.
When storing leftovers, use stickers or labels to mark which containers are gluten free. If you use plastic containers to store gluten containing leftovers, do not use them for your gluten free foods. Plastic can remain greasy from previous foods.
Glass and ceramic are the best choices.
5. Gluten Free Safe Oven
Ovens are another danger zone where cross contamination can happen. If you don’t clean your oven frequently, crumbs will collect on the bottom as well as in the drawer under the oven. Racks are another place where gluten can hide.
Here is a rack that fits in this baking sheet that you can dedicate for your gluten free foods. You can elevate your pizza, for instance, over a dedicated baking sheet and voilà, you’re good to go.
Ultimately, a good rule of thumb to follow is if you aren’t sure it’s safe, it probably isn’t.
Make sure friends, relatives, and young children know which items are to be used for gluten free foods only. For more information about cross contamination, read our article here.
Have a happy and healthy week, friends!
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K. Lee Banks says
Thanks for sharing this valuable information! I am going to let my daughter know about this post, as she has celiac disease, and as you said, has to watch out for the tiniest amounts of “surprise” gluten here and there.
Barbara says
Thanks, K. Lee. I hope she finds a few nuggets of information here that help in her gluten free journey. 🙂
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Pamela Skomp says
I am 3 days Gluten free due to Celiac Disease, I added this site to my home screen as it is very informative and I appreciate the help! Thank you very much good luck to all of you fighting this horrible disease. God Bless…..
Barbara says
Hi, Pamela!
I’m thrilled to hear that you’ve found our information helpful. And thanks so much for taking the time to leave this encouraging note.
All the best with your healthy living journey. ☺️
Blessings,
Barbara
Randi says
My daughter has non-Celiac gluten sensitivity too and our doctors have been telling us that she is okay to eat gluten here and there. When she does, she instantly gets sick. We have cut out gluten 100% but I haven’t cleaned my kitchen because I was never aware of the dangers. This could be why she is now having more issues because she has been getting “hidden” gluten residue from our kitchen utensils.
Should we treat non-Celiac gluten sensitivity like it is actually full blown celiac disease?
Thank you for the information!!
Barbara says
Hello Randi,
I’m so glad you found this information helpful.
In answer to your question, those in my family who have non-celiac gluten sensitivity (NCGS) do avoid gluten cross-contamination.
Here are two more articles you may find helpful where we further discuss NCGS:
https://www.glutenfreehomestead.com/2017/01/how-our-food-philosophy-and-mission-developed/
https://www.glutenfreehomestead.com/2014/12/gluten-free-living-battling-cross-contamination/
All the best with your healthy living journey.
brandi goodnight says
I am newly (today) diagnosed gluten intolerant, non celiac. I am jist now learning about cross contamination and am the only person of a 5 person household going gluten free. My question is, once I get all my gluten free kitchen supplies, can they be included in the dishwasher with the glutened dishes in the same load?
Thank you!
Barbara says
Hi Brandi,
Great question. Depending upon how well your dishwasher cleans (sometimes I find stuck on food on the dishes even after running the dishwasher), you should be o.k. washing all the dishes together in the same load.
So be careful with Teflon, aluminum, cast iron (uncoated), and wooden spoons because they’re porous. You don’t want to share those. But stainless steel isn’t porous and shouldn’t pose a problem.
All the best with your healthy living journey.
Mjade says
Great article!! Can I add Can Openers, Scissors, and Pot Holders to the list? 🙂
Barbara says
Yes, Mjade. Thank you. Any equipment that comes in contact with our food should be designated gluten-free only. 😊
Heather Davis Jimenez says
Thank you for this article! My son with celiac is home today with belly pain again. I had no idea about the pots and pans and utensils. Instead of booking him a GI appt I think i’ll try your suggestions first. Great informative site!
Barbara says
Hi Heather, I’m so glad that you found this helpful. Thanks. I’m always here to help. Have a wonderful day!
Tina says
Wow! This is so intense! It really goes to show you how much of a spectrum gluten sensitivities are. My cousin has full blow celiac, but does not have any issues with cross contamination. Her husband is not gluten free. Props to everyone who needs to be so careful, it is a lot of work!
Barbara Bianchi says
Thanks, Tina. Have a great week.
Karen says
When I was diagnosed 7 years ago I felt overwhelmed, but soon adapted as I am the cook in the house. A few things I have enforced is the kitchen is it is a “Gluten Free Zone+ & they have a few simple rules to follow:
If they want a sandwich they make it on a glazed dinner plate & don’t use the bench or my boards.
I have my own butter dish & toaster
They have a designated frypan for gluten cooking like frozen crumbed chicken etc with their own tools, or simply turn things over in the pan with 2 metal metal dinner forks as gluten is safe with stainless steel
They ALWAYS use paper towel instead of my cloths for wiping up their crumbs
If they want to heat up or cook in the oven they use baking paper as a liner on the trays
So they have to prevent the gluten contamination, not the other way around & it works fine
Barbara Bianchi says
Wow, thank you Karen, for sharing your experience and tips! It’s incredible how you’ve transformed your kitchen into a safe space for gluten-free cooking. Your attention to detail, like using separate butter dishes and the glazed dinner plate, really emphasizes the importance of minimizing cross-contamination. I’m sure your insights will be helpful for others navigating a gluten-free lifestyle. ❤️