Understanding Gluten Free Jargon for Beginners

If you follow a gluten free diet, you’ve probably noticed we’ve got our own little language. And if you drop a gluten free term into a conversation with someone who doesn’t have to worry about gluten, you’ll probably get a confused look or two.

In this post, I’m diving into some of the more baffling words and phrases that gluten free folks use daily. So, if you’re new to gluten free living (or just want to get in on the joke), here’s a cheat sheet to help you understand what we’re really talking about.

1. Cross-Contamination (and Cross-Contact)
   • To us, this one’s a big deal. Cross-contamination happens when gluten from something like a sandwich or bread crumbs sneaks its way into our gluten free food. But there’s also the term cross-contact, which is just as important. This refers to the physical transfer of gluten onto gluten free food through things like shared utensils, cutting boards, or even hands that have touched gluten-containing foods. One tiny crumb or a bit of gluten on a knife can mess up a meal for someone who’s gluten-sensitive. To an outsider, these terms might sound overly technical, but when it’s your health on the line, you start obsessing over every little thing!
2. Gluten Free Friendly
   • Okay, this one is a little sneaky. A place or product that’s “gluten free friendly” might seem like it’s totally safe, but it’s a bit of a grey area. It means there might be some gluten free options, but there’s no guarantee that everything is safe from cross-contamination or cross-contact. So, we’re talking a little less ‘friendly’ and more ‘I’ll need to double check before I eat here.’
3. Certified Gluten Free
   • This one’s a relief. When a product says “Certified Gluten Free,” it’s been tested and confirmed to contain less than 20 parts per million (ppm) of gluten—basically, it’s safe for us to eat. When you see that stamp, you know it’s legit.
4. Gluten Free Substitutes
   • Gluten free living isn’t all about missing out. Substitutes like rice flour, almond flour, and corn starch are our best friends. We use them to replace the wheat flour that everyone else uses to make bread, cakes, and pasta. It can feel like we’re cooking magic sometimes—unless you’ve ever tried baking bread that doesn’t fall apart, then it’s a bit of a disaster!
5. GF (Gluten Free)
   • It’s as simple as it sounds. But let’s be real—GF isn’t as obvious to non-gluten free people. They might think it stands for good friend or something else entirely. So, whenever you drop the “GF” in conversation, it’s probably best to spell it out, unless you’re talking to someone in the know.
6. Naturally Gluten Free
   • This one’s pretty simple—if it’s naturally gluten free, it means it never had gluten in it to begin with. Think fruits, veggies, and plain meats. But don’t get too relaxed! Just because something is naturally gluten free doesn’t mean it’s not at risk of being contaminated. So even though your apple doesn’t have gluten, someone’s hands might have just touched a sandwich before they handed it to you.
7. Muggles
   • Ah, the classic. Muggles—a term borrowed from Harry Potter, used to describe those of us who can’t eat gluten. The joke here is that they’re magically able to eat anything without the risk of a reaction. To a gluten free person, it’s a light hearted way to refer to someone who doesn’t have to worry about cross-contamination, but to a non-gluten free person, it might sound like a weird, magical term. So next time you call someone a muggle, just make sure they know what you mean!
8. Celiac or Coeliac
   • You’ve probably seen both “Celiac” and “Coeliac.” The difference is simple: “Celiac” is the American spelling, and “Coeliac” is the British one (and most of the rest of the world). Both mean the same thing, it’s just where you’re from that determines how you spell it!
9. CD
   • CD stands for Coeliac Disease, because honestly, who has time to type it out every time? It’s an autoimmune condition, not an allergy, and definitely not a fad. Eat gluten, damage your gut, it’s that simple (and that annoying).
10. NCGS
    • Not Coeliac, but still wrecked by gluten? That’s NCGS (non coeliac gluten sensitivity). No official test, no clear science behind it, just a lot of people feeling awful when they eat gluten. It’s real, even if some doctors still give you that look.
11. NGCI
    • See “NGCI” on a menu? It means the dish should be gluten free (Non Gluten Containing Ingredients), but cross-contamination could still be a problem. Basically, proceed with caution and ask questions because “no gluten ingredients” doesn’t always mean “safe for Coeliacs.”
12. GFO
    • GFO = Gluten Free Options. Sounds great, right? But it often just means something can be made gluten free, like swapping bread or pasta. Always check how it’s prepared, because a gluten free bun on a gluteny grill is still bad news.

Wrapping It Up

Living gluten free means we’ve got our own language, and while it might sound like code to the uninitiated, it’s just part of the experience. Whether you’re explaining these terms to someone new or just embracing the quirks of gluten free life, knowing the lingo can make it all a lot easier (and funnier). So, next time you use these terms, just know you’re not speaking a foreign language you’re just living the gluten free life.

I think I have captured the majority of these words and phrases but I’m sure I’ve missed some, so please feel free to leave a comment below letting me know.