Does Wheat Free Mean Gluten Free?

Written by Tanya Hill, MPH, RD

Wheat and gluten are not the same thing

I often hear people using the words wheat and gluten interchangeably, as if they are synonymous. The reality is, it's a little more complicated than that. You see, gluten is actually a protein, and while it is found in wheat, it is also found in barley, rye, and triticale (a hybrid of wheat and rye) (1).

Therefore, something can be wheat-free, but not necessarily gluten-free because it might still contain barley and/or rye. The CFIA has made it clear that a "gluten-free" claim should never be used interchangeably with a "wheat-free" claim (1).

More on gluten

Gluten provides bread dough with elasticity, giving the dough that 'stretchy' quality, and allowing those wonderful air bubbles to form and maintain their shape in the bread while baking. This is why bread that contains gluten is typically light and airy, while gluten free bread is often more dense.

Gluten free breads will typically contain a gum, such as xanthan gum, to act as a replacement for gluten.

The 'may contain wheat' statement on a certified gluten free product is for people with a wheat allergy

In Canada, if a product is certified gluten free (i.e. has a gluten free claim anywhere on the package) it's safe for people with celiac disease.

However, these gluten free products may not be safe for those with a wheat allergy. I know, it doesn't make a lot of sense, but let me explain.

You see, products that are certified gluten free must contain less than 20 PPM (parts per million) of gluten, the level deemed safe for those with celiac disease (1). Note that while this is a very small amount of gluten, it's not zero.

I know it's confusing that a product that is labelled gluten free can still technically contain traces of gluten, but science assures us that this amount is not harmful to those with celiac disease (1).

This is why you will sometimes come across products that are certified gluten free yet have a 'may contain wheat' statement on the back. That statement is actually intended for people with a wheat allergy, as these individuals cannot even have traces of wheat.

The CFIA actually recommends that in a situation where a product is celiac-safe, but not necessarily, wheat allergy safe, manufacturers use the statement "may contain less than 20 PPM of wheat" for clarity (2), which I completely agree with, however, I can't say this is something I have ever personally seen done.

Celiac disease and a wheat allergy are not the same thing

This brings me to my next point. Whether you have celiac disease or a wheat allergy, it's crucial to understand the difference between these two conditions.

Celiac disease is an autoimmune disease where, if you have it, exposure to gluten leads to a variety of adverse symptoms, including, but not limited to, abdominal pain, damage to the small intestine which can lead to nutrient absorption issues, anemia, infertility, osteoporosis, and neurological issues (3).

People with a wheat allergy, on the other hand, react to wheat gluten proteins and other proteins present in wheat, but do not react to barley or rye. These individuals also need to avoid triticale since it is a hybrid of wheat and rye.

Some symptoms individuals with a wheat allergy may experience when exposed to wheat include hives or skin rash, nausea, vomiting, stuffy or runny nose, sneezing, headaches, and even anaphylaxis, which can be life threatening (4). With anaphylaxis, a person may experience difficulty breathing, a drop in blood pressure, shock, loss of consciousness, and in the worst case scenario, death (5).

How do those with a wheat allergy stay safe?

According to Food Allergy Canada, those with a wheat allergy should always carry an epinephrine auto-injector with them and if a food label indicates that the products 'contains' or 'may contain' wheat, they should not eat it (6).

If you are unsure about a product, check with the manufacturer directly. Also, remember that a product being labelled 'gluten free' does not necessary mean it is safe for those with a wheat allergy, as these products can contain up to 20 PPM (parts per million) of gluten.

It is also important to remember that triticale contains wheat as it is a hybrid of wheat and rye.

A note on oats

While oats themselves do not contain gluten, they are often cross contaminated with gluten containing grains (1).

Therefore, those with celiac disease should only consume certified gluten free oats that have been produced in a way that ensures they contain less than 20 PPM of gluten.

These oats will clearly be labelled as "gluten free" anywhere oats are referenced on the package, including in the ingredient list (7).

Key takeaways

While wheat contains the protein gluten, wheat-free and gluten-free are not the same thing because gluten is also found in barley, rye, and triticale.

Therefore, for a product to be gluten free, it needs to also be free of barely, rye, and triticale, not just wheat, and have an overall level of less than 20 PPM of gluten.

Individuals with a wheat allergy cannot even have traces of wheat, so they, unfortunately, cannot depend on a gluten-free claim for choosing safe foods.

References

1.Government of Canada CFIA. Gluten-free claims - Allergen-free, gluten-free and cross contamination statements [Internet]. inspection.canada.ca. 2013. Available from: https://inspection.canada.ca/food-labels/labelling/industry/allergens-and-gluten/eng/1388152325341/1388152326591?chap=2

2. Government of Canada CFIA. Allergen-free claims - Allergen-free, gluten-free and cross contamination statements [Internet]. inspection.canada.ca. 2013 [cited 2024 Jan 27]. Available from: https://inspection.canada.ca/food-labels/labelling/industry/allergens-and-gluten/eng/1388152325341/1388152326591?chap=5#s10c5

3. Canadian Celiac Association. Celiac Disease - What is it? - Canadian Celiac Association [Internet]. Canadian Celiac Association. 2017. Available from: https://www.celiac.ca/gluten-related-disorders/celiac-disease/

4. The American College of Allergy, Asthma & Immunology. Wheat & Gluten Allergy | Symptoms & Treatment [Internet]. ACAAI Public Website. Available from: https://acaai.org/allergies/allergic-conditions/food/wheat-gluten/

5. Health Canada. Wheat & Triticale - Priority food allergens [Internet]. www.canada.ca. 2012. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/reports-publications/food-safety/wheat-priority-food-allergen.html

6. Food Allergy Canada. Wheat and triticale [Internet]. Food Allergy Canada. Available from: https://foodallergycanada.ca/allergies/wheat-and-triticale/

7. Health Canada. Gluten-free labelling claims for products containing specially produced “gluten-free oats” [Internet]. www.canada.ca. 2015. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-allergies-intolerances/celiac-disease/gluten-free-labelling-claims-products-containing-specially-produced-gluten-free-oats.html