Gluten-Free Bakeries: How to Choose Safe Gluten-Free Bread

Gluten-free bakeries make bread, rolls and cakes without wheat, rye and barley. For people with coeliac disease, a gluten-free recipe is not enough. It also matters whether the baking happens in a place where wheat flour is handled. The lowest risk is usually in a bakery dedicated entirely to gluten-free production.

What gluten-free baking is

Gluten-free baked goods are made from flours and starches that do not contain gluten. Typically these are rice, maize, buckwheat, millet, quinoa, potato or tapioca starch and pulses. Amaranth is also naturally gluten-free. In ordinary dough, gluten gives elasticity and helps trap gas as the dough rises. Gluten-free baking replaces it with other ingredients, such as psyllium, flaxseed or xanthan gum.

The result can differ from wheat bread in texture, taste and shelf life. Well-made gluten-free bread can nevertheless be a full replacement.

Oats are naturally free of wheat gluten, but during growing and processing they are often mixed with cereals that contain gluten. People with coeliac disease should eat them only if they are explicitly labelled gluten-free. Whether you can tolerate them is for a doctor to decide.

Who gluten-free bread is for

Not everyone who avoids gluten does so for the same reason. The reason also determines how strict the bakery needs to be.

• Coeliac disease. An autoimmune disease in which gluten damages the lining of the small intestine. The treatment is a lifelong gluten-free diet, and even a small amount of gluten can do harm. For this group, cross-contamination is the most important issue.
• Wheat allergy. An immune reaction to wheat proteins. It does not necessarily involve rye and barley, but gluten-free baked goods are often a practical choice. Be careful: wheat starch with reduced gluten can be labelled "gluten-free" yet still contain wheat proteins, so it may not be suitable for someone with a wheat allergy.
• Non-coeliac gluten sensitivity. Symptoms after eating gluten without coeliac disease and without a wheat allergy. Sensitivity to trace amounts varies, and it is diagnosed by a doctor.

If you suspect coeliac disease, do not start a gluten-free diet on your own. Going gluten-free before testing can distort the results. The differences are explained in Allergy, intolerance and coeliac disease.

Cross-contamination in a bakery

A bakery is a demanding environment when it comes to gluten. Wheat flour becomes airborne as people work, and fine dust can settle on work surfaces, clothing, tins and finished bread. Gluten can also be carried by:

• shared boards, tables and tools,
• bowls, mixers and their attachments,
• baking trays, tins and ovens,
• gloves, aprons and staff's hands,
• counters where bread with and without gluten sits side by side.

That is why, for people with coeliac disease, there is a difference between a dedicated gluten-free bakery and a bakery that only occasionally offers a single gluten-free product.

A dedicated gluten-free bakery

Only gluten-free ingredients are used here, so gluten should not enter the premises at all. This is the lowest-risk option, because there is no need to separate processes.

A regular bakery with a gluten-free range

It can work well if separate procedures are in place: a separate work area and tools, production at separate times, cleaning, and separate storage and packaging. Without these measures the risk is higher, even if the recipe is gluten-free. A person with coeliac disease should ask for specifics in such a bakery and not rely on a sticker alone.

"Gluten-free" labelling in the EU

A food may carry the label "gluten-free" if it contains no more than 20 mg of gluten per kilogram. The rules are set by Commission Implementing Regulation (EU) No 828/2014. The regulation also applies to food that is not pre-packaged, so it covers bakeries too.

An important distinction:

Label	What it means
"Gluten-free"	no more than 20 mg gluten per kg
"Very low gluten"	no more than 100 mg gluten per kg, only for foods made from cereals specially processed to reduce gluten
"May contain traces of gluten"	voluntary warning, not regulated uniformly

The claim "gluten-free" alone does not tell you how the business controls contamination. The producer is, however, responsible for making sure the product meets the limit.

The crossed grain symbol

The crossed grain (crossed ear of wheat) is an internationally known symbol for gluten-free food. The law does not require it, but its use is governed by the licensing rules of patient organisations, and the producer has to undergo checks. It is a useful guide for shoppers. It does not replace reading the label, and if anything is unclear it is worth asking the producer.

How to choose a bakery

1. Find out what type of business it is. Is the whole bakery gluten-free, or does it only have a gluten-free range?
2. Check the labelling. Look for "gluten-free" or the crossed grain symbol on the label and, for unpackaged bread, for information at the counter.
3. Ask about the production process. The answer should be specific and given without hesitation.
4. Notice how the bread is sold. Is the gluten-free bread wrapped and kept apart from the rest? Is it taken from the counter with separate tongs?
5. Pay attention to how they talk about it. If the baker knows about gluten and does not brush the question off, that is a good sign.
6. Start cautiously. Build trust gradually, especially with coeliac disease.

What to ask

• Is all production gluten-free, or is wheat bread baked too?
• Do you use separate tins, trays and tools?
• Is gluten-free bread baked at a different time or in a different room?
• Which flours do you use? Are the oats labelled gluten-free?
• Do you keep to the limit of 20 mg/kg? Do you check it, for example by laboratory testing?
• How is the bread packed and labelled?
• Can I see the ingredients, including mixes, sourdough starters and improvers?

If the answers are not clear, it is fine to put off buying. A similar approach, which also works in restaurants, is described in How to ask about allergens in a restaurant. For a broader view, see Hidden gluten. If you are looking for gluten-free food outside a bakery, see also Gluten-free restaurants.

How AvoiDino can help

In AvoiDino you can set gluten as your allergen. The app then helps you filter out dishes whose description suggests gluten, and find places that match your filter. Treat it as a way to narrow down your choice. Always do the final check with the staff or the baker.

Frequently asked questions

Is gluten-free bread suitable for everyone with coeliac disease?

Bread labelled "gluten-free" must meet the limit of 20 mg of gluten per kilogram, which is considered acceptable in coeliac disease. Individual sensitivity differs, though, so it is good to check how the business prevents cross-contamination, and to talk to a doctor if in doubt.

Is bread from a bakery that also bakes wheat bread safe?

It cannot be said in general. It depends on whether the bakery has a separate work area, tools and procedures. With coeliac disease, a bakery without such measures carries a higher risk.

Does the crossed grain symbol mean the bread is completely gluten-free?

The symbol means the product meets the rules of a licensed scheme and the limit for "gluten-free". It is a guide, not a guarantee of zero risk. It is still wise to check the label and ingredients.

Are oats gluten-free?

Oats do not contain wheat gluten, but they are often contaminated with other cereals. People with coeliac disease can eat them only if they are labelled gluten-free, and only after talking to a doctor.

Does the "gluten-free" label also apply to unpackaged bread?

Yes, Regulation (EU) No 828/2014 also applies to non-prepacked food. A business that labels its bread this way must keep to the limit of 20 mg/kg.

Sources

• Commission Implementing Regulation (EU) No 828/2014 on the requirements for the provision of information to consumers on the absence or reduced presence of gluten in food.
• Regulation (EU) No 1169/2011 of the European Parliament and of the Council on the provision of food information to consumers.
• Husby S. et al.: ESPGHAN Guidelines for Diagnosing Coeliac Disease 2020. Journal of Pediatric Gastroenterology and Nutrition, 2020.

This information is general and does not replace medical advice. If you have an allergy, always check the ingredients with the staff.