What defines a gluten free diet? None of us are 100% gluten free. It just is not possible.

But what makes someone’s diet gluten free? What is the definition of a gluten free diet? Here are some guidelines I thought of – what do you think?

The first thing is not purposefully eating gluten. Purposefully consuming gluten violates the idea of a gluten free diet. Not a controversial idea here.

Second, the types of foods you eat decide if you are gluten free. The gluten free diet should mostly include three types of foods. These are naturally gluten free, certified gluten free, and labeled gluten free. Some foods with no gluten containing ingredients. Rarely foods where it is unclear if it includes gluten. Never foods that are known to contain gluten.

Third, define how often you feel ill and believe it is related to gluten consumption. If it is more than a few times per year, then I’m going to say. Your diet is not gluten free enough. It is not possible to be sick all the time from gluten when on a gluten free diet. Two questions come to mind. Either there is too much gluten in your diet, which would make it not gluten free. Or the symptoms are not related to gluten.

Fourth, people travel for their jobs and this statement does not apply to them. If you eat at non-dedicated restaurants more than seven times per week, your diet is not gluten free. The famous DOGGIE Bag study showed that more than 30% of gluten free restaurant meals on average contained 2.1 mg of gluten. A few meals had more than 100mg of gluten. This amount is enough to make any celiac patient sick.

Finally, blood tests for celiac disease are not sensitive enough to decide whether your diet is gluten free. Only healed small intestines can tell if your diet is gluten free enough. Also, what is gluten free enough for me may not be gluten free enough for you. But I think these general questions and guidelines will help decide if your diet is gluten free.