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How Gluten Free Are You?

How Gluten free are you_

Gluten Free Eaters Unknowingly Eat Up to 5 Times More Gluten Than What is Safe!

Even strict gluten free eaters may continue to have symptoms after going gluten free. The average American eats about 5-15 grams of gluten daily- that’s 5,000-15,000mg of gluten.

However, just 50mg of gluten daily can cause symptoms in people who have celiac disease. A recent study tested blood, stool, and urine for gluten antibodies and peptides and found that even strict gluten free eaters unknowingly eat about 244mg of gluten daily- up to 5 times more than safe!

I’m Gluten Sensitive, I Don’t Have Celiac. Do I Have to Be As Strict on a Gluten Free Diet?

It’s unknown what the ‘safe’ amount of gluten is in non-celiac gluten sensitivity. Based on current studies in both celiac and non-celiac gluten sensitivity, ‘safe’ is likely to vary for each individual.

What About a ‘Cheat Meal’ or ‘Cheat Day’ on the Gluten Free Diet?

People with celiac who do not follow a strict gluten free diet have higher mortality and poorer quality of life. Until more is known about the safe amount of gluten in non-celiac gluten sensitivity, people with non-celiac gluten sensitivity should follow a strict gluten free diet.

Even “a Little” Can Hurt A Lot- Trace Gluten Contamination Can Slow Recovery!

Gluten free eaters who have persistent symptoms may be reacting to gluten cross contamination- in their kitchen, in restaurants, in foods that are naturally gluten free, and even in foods labeled gluten free.

People with celiac disease and non-celiac gluten sensitivity may need a ‘gluten contamination elimination diet’ (which eliminates all grains except for rice and all processed foods) for 3 to 6 months to help full recovery. The good news is that after 3 to 6 months, most people can return to a gluten free diet without a return of symptoms.

Because there are proteins in wheat that are also found in corn, or that are similar enough in corn to cause symptoms in celiac and gluten-sensitive individuals, consider also ordering a Vibrant Corn Zoomer to assess if you have antibodies to proteins such as zein or corn-wheat epitopes.

gluten-on-food-labels-getting-started-on-the-gluten-free-diet-irresistibly-gluten-freeGluten Free Diet Label Reading- Safe, Unsafe, & Suspect Ingredients- It’s Complicated!

Label reading for gluten ingredients in foods can be confusing, even for long-time gluten free eaters. If you are unsure about gluten free label reading for safe, unsafe, and suspect ingredients, consult with a gluten free expert, and be sure to check your medications (prescription and over-the-counter), dietary supplements, and personal care products (for mouth, nose, eyes and skin) for gluten ingredients!

Test, Don’t Guess To Assess Gluten Free Diet Adherence and Monitor Health Outcomes!

Testing is NOT “one and done”! The Celiac Foundation recommends routine testing to monitor gluten free diet adherence and monitor health outcomes in celiac. Currently the recommendation is to test at diagnosis, 3-6 months later, at 12 months, and every year after.

The Celiac Disease Foundation also recommends additional laboratory testing, including family screening, CBC, iron and anemia panel, thyroid tests, liver tests, and vitamin D and additional micronutrient testing (B vitamins, calcium, copper, zinc). If any of these tests are abnormal retesting is recommended 3-6 months later and every year after.

WZ - Glutenin panel

Luckily, Vibrant has the most advanced and sensitive test for celiac and gluten- or wheat-sensitivity on the market – the Wheat Zoomer. Because of Vibrant’s proprietary microchip technology, we are able to test for reactivity to every single peptide (thousands of them!) in wheat, including those in gluten, to catch even the lowest levels of reactivity to gluten or wheat and deliver results you can be sure of.

How Gluten-free are you really? Take this quiz to find out:

GF Diet Adherence Self Assessment Quiz- (Discuss Quiz Results with Your Healthcare Providers)

How often do you follow a strict gluten free diet?

None of the time

A little of the time

Some of the time

Most of the time

All of the time

Over the past 4 weeks, how many times have you eaten foods containing gluten (intentionally or unintentionally)?

0 (never)

1-2 times

3-5 times

6-10 times

> 10 times

On special occasions, holidays, or when dining at friends or family members homes, how likely are you to eat gluten on purpose?

None of the time

A little of the time

Some of the time

Most of the time

All of the time

Have you identified and eliminated all cross-contamination sources in your kitchen?



How well are you able to follow a gluten free diet when eating outside of your home?

Totally able

Mostly able

Somewhat able

Mostly unable


When dining out, do you (circle one)?

I eat only in places with a GF menu, or ask thorough questions about all ingredients on regular menu

I ask questions of server or staff when it’s convenient or I am able to

I don’t ask questions, I guess or take chances

How would you rate your knowledge about a gluten free diet and label reading?





Very Poor

Do you check for gluten ingredients in your prescription and over-the-counter medications, dietary supplements, and personal care products for the mouth, nose, eyes, and skin?



How important to your health are accidental gluten exposures?

Very important

Somewhat important


A little important

Not at all important

Do you have a reaction or symptoms when you consume gluten?



Do symptoms occur with:

Cross-contamination? Yes No

Crumbs of gluten? Yes No

Gluten as a minor ingredient in a food? Yes No

Gluten as a moderate ingredient in a food? Yes No

Gluten as a major ingredient in a food? Yes No

What reaction or symptoms do you have? _______________________________________________

Is your reaction or symptoms mild, moderate, or severe (circle one)?

After eating gluten, how long is it until the onset of symptoms?

A few minutes

A few hours

A few days

More than 1 week

After eating gluten, how long do symptoms last?

A few minutes

A few hours

1-3 days

4-7 days

More than 1 week

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