The gluten-free world presents a range of terms and concepts that you may have not thought about before. For this reason, we have compiled this extensive glossary helping you brush up on these and get going in no-time!
Gluten-Free Grains & Flours
- Almond Flour
Finely ground almonds used in gluten-free baking, they can be blanched (skin peeled of) or unblanched (milled with skin on). It has a mildly sweet flavor and is rich in protein and healthy fats. - Arrowroot Powder
A starchy flour made from the roots of tropical plants, used to thicken sauces, soups, and desserts. It’s naturally gluten-free. - Amaranth (Rajgira)
A small, protein-rich grain commonly used in India during fasting. It’s gluten-free and can be used in porridge, bread, or ground into flour for baking. It is not readily available in Pakistan with only few online sellers retailing it. - Barnyard Millet (Sama/Samai)
A gluten-free grain common in South Asia, often used during fasting periods. It’s a rich source of fiber and minerals and is used in porridges, pilafs, or ground into flour. - Besan (Gram Flour)
Flour made from ground chickpeas, naturally gluten-free but a dedicated flour mill must be used to avoid cross-contamination. Used to make Pakoras, Nimko and Ladoos in South Asian Cuisine. - Buckwheat (Kuttu)
Despite its name, buckwheat is gluten-free and commonly used in flour form in Pakistan and India for a range of recipes. In Pakistan, it is grown only in mountainous areas in & near Skardu making its supply very limited. To attain its health benefits while overcoming its bitter taste, you may want to mix and use with another flour blend. - Chia Seeds
These absorbent seeds are healthy and form a gel-like consistency when mixed with liquid, used as an egg substitute in gluten-free and vegan baking. They are often added to sherbets & other drinks to enhance their taste. - Coconut Flour
Made from dried coconut meat, this gluten-free flour is highly absorbent and adds a light coconut flavor to baked goods. It is also a commonly used flour on the Keto diet. - Cornmeal
Ground dried corn used to make cornbread, tortillas, and for coating fried foods. It is coarser than the normal maize flour we mill as it has different use cases. - Finger Millet (Ragi/Nachni)
A gluten-free grain widely used in India for its high calcium content. It is often used in porridges, flatbreads, and baked goods. - Flaxseed (Alci)
It is a small golden/brown seed used in gluten-free baking for its numerous health benefits. It is also added to smoothies, baked goods, oatmeal, and cereals. - Foxtail Millet (Kangni)
Another gluten-free millet variety found in South Asia, used in porridges, upma, and dosa-like pancakes. - Gluten-Free Oats
Oats are naturally gluten-free but due to their processing and harvesting done alongside wheat, they are considered contaminated. Therefore, for celiacs to consume GF oats, it is important that they be grown on dedicated farms away from wheat-based farms and processed using dedicated equipment. For this reason, we source our oats directly from dedicated European farms to guard against cross-contamination. - Guar Gum
A plant-based natural thickening and stabilizing agent made from guar beans. It is commonly used in gluten-free baking to improve the texture and elasticity of dough by mimicking the binding properties of gluten making it an excellent alternative to chemically derived Xanthan gum. Guar gum also helps prevent separation in sauces, ice creams, and salad dressings by acting as an emulsifier. We use it as an ingredient in all our flour blends to replace the function of gluten. - Jowar (Sorghum)
A gluten-free grain native to South Asia, commonly used in rotis and other flatbreads. Sorghum flour is also used in gluten-free baking. - Maize Flour (Makai ka Atta)
A gluten-free flour made by grinding corn, it is found in both yellow and white forms. It is used extensively in South Asia to make recipes such as Makki ke roti (flatbread made using maize flour). It is also a good choice to be used as an ingredient in a flour blend as we do so with our HMC Basic Flour. - Millet (Bajra)
A gluten-free grain used in rotis, porridges, and savory dishes in South Asian countries such as Pakistan, India, and Bangladesh. Bajra flour is rich in fiber and vitamins making it a healthy choice. Different variants exist including the above mentioned Ragi Millet, barnyard millet, and foxtail millet; each with their distinct properties and uses. - Potato Starch
A fine, powdery substance extracted from the starchy part of potatoes. It is naturally gluten-free and commonly used as a thickening agent in soups, sauces, and gravies due to its ability to create a smooth, glossy texture along with thickening at lower temperatures as compared to cornstarch. We also use it in our Gluten Free Bread Flour. - Quinoa
A gluten-free seed used like a grain, high in protein. It’s great for salads, pilafs, or used as flour in baking with usage varying by recipe. - Rice Flour
Made from finely milled rice, it’s a common gluten-free alternative to wheat flour, used in baking and as a thickener. We also use it as an ingredient in many of our flour blends including our GF All Purpose Baking Flour. It can be either made using white rice or brown rice with a range of underlying rice varieties available to choose from including variants of Basmati, Irri, and PK 386. - Suji/Semolina
It is a coarse flour made from durum wheat, commonly used in Indian cooking to prepare dishes like upma, halwa, and various breads. Suji is essentially the same as semolina and, because it comes from wheat, it contains gluten. For those on a gluten-free diet, suji should be avoided. Other gluten-free alternatives like rice flour, daal moong flour, or sorghum flour can be used in place of suji to make gluten-free versions of traditional dishes. For example, we use daal-moong flour to make the traditional Suji halwa in gluten free. - Tapioca Flour
In Pakistan, this is a gluten-free flour made from Sago Seeds and is considered healthy for usage. We also add it as an ingredient in our All Purpose Baking Flour representing a use-case of being suitable for flour blends as well. - Tapioca Starch
Extracted from cassava root, this starch is used as a thickener and adds chewiness to gluten-free baked goods. It can also be used to formulate gluten free flour blends. - Teff
A small, gluten-free grain with a mild, nutty flavor, used in Ethiopian flatbread (injera) and gluten-free flour blends. - Tigernut Flour
Made from nut-like tubers, tigernut flour is naturally sweet and gluten-free, suitable for baking and grain-free diets. - Xanthan Gum
Similar to guar gum, it is a popular food additive used as a thickener, stabilizer, and binding agent in gluten-free cooking and baking. It’s produced by fermenting simple sugars with a specific type of bacteria (Xanthomonas campestris). In gluten-free recipes, xanthan gum helps mimic the elasticity and structure provided by gluten, giving baked goods like breads, cakes, and cookies a better rise and chewy texture.
Gluten Testing & Cross-Contamination
- Airborne Gluten
Refers to tiny particles of gluten that can become suspended in the air, especially during activities like sifting wheat flour, baking, or handling gluten-containing products. These particles can settle on surfaces, utensils, and even food, causing cross-contamination in environments where gluten-free and gluten-containing foods are prepared side by side. Therefore, even if you clean your kitchen completely after making wheat rotis, airborne gluten may contaminated your gluten-free foods. - Cross-Contamination
Occurs when gluten-containing foods or surfaces come in contact with gluten-free items. Common in shared kitchen environments, it’s crucial to use separate utensils, cookware, and storage areas for gluten-free items to prevent contamination. - Glutened
When a celiac accidentally ingests gluten through contamination or any other way, they are said to be “glutened”. - Gluten Contamination Test Kits
Home or professional test kits are available to detect traces of gluten in food, surfaces, or even beverages. These tests can identify gluten contamination as low as 5–10 parts per million (ppm), making them helpful for ensuring safe gluten-free eating. However, they are not available in Pakistan and are imported making them expensive. For example, one kit we analyzed was being sold for Rs.3000/test making it a very costly choice. - May contain/handled in a facility that also processes…
You may see such statements labelled on numerous food packages along the lines of “may contain wheat, eggs” or “handled in a facility that also processes wheat, dairy, eggs,etc”. This means that even though the product itself may not have any gluten-based ingredients, their may be a risk of cross-contamination due to the facility using such gluten-based ingredients for other products. Some manufacturers also add this statement without any risk to protect themselves from legal liability in which case if you know so, you may consume the brand’s products safely anyways. - Shared Utensils, Surfaces, and Equipment
These are different surfaces and equipment used both for making gluten-based foods and gluten-free foods resulting in contamination. Therefore, it is best to avoid them and use dedicated equipment and spaces. At restaurants, you should ask them about this particular guideline to determine if they have sufficient processes in place to guard against gluten cross-contamination. - 20ppm Rule
Many countries allow foods which contain less than 20 part of gluten per million (PPM) to be labelled as gluten free, most notably the U.S Food & Drug Administration (FDA). Therefore, this forms a legal definition for GF foods and you may see claims of “under 20 ppm” on foods. Nonetheless, manufacturers exclusively making gluten free products should aim to have 0 PPM of gluten even if it may not be theoretically possible. Moreover, many people react to 10 or 15 PPM which is why the 20 PPM limit may not suit everyone.
Medical Tests & Diagnosis for Gluten Sensitivity/Intolerance
- Antibodies
In celiac disease, specific antibodies are produced as part of the immune response to gluten. Key antibodies involved in testing for celiac disease include:- Anti-tissue transglutaminase (tTG) antibodies: A common marker used in blood tests. Elevated levels indicate an immune reaction to gluten.
- Anti-endomysial antibodies (EMA): Another marker used in celiac testing. High levels are associated with intestinal damage caused by gluten consumption.
- Deamidated gliadin peptide (DGP) antibodies: These antibodies are sometimes tested, especially in children or cases where other markers may be inconclusive.
- Biopsy
A procedure in which a small sample of tissue is taken from a specific area of the body for laboratory analysis. It can be performed in different ways and a doctor’s recommendation should be taken before getting one conducted. - Celiac Disease Blood Tests
Blood tests measure certain antibodies to help diagnose celiac disease, a life-long autoimmune disorder where the ingestion of gluten damages the small intestine. The most common test is for tissue transglutaminase antibodies (tTG-IgA). - Endoscopy
A procedure that allows the doctor to view the digestive tract using a flexible tube with a camera. If blood tests suggest celiac disease, a doctor may perform an endoscopy to take a biopsy of the small intestine to check for damage to the villi, confirming the diagnosis. - Gastroenterologist
A medical doctor who specializes in diagnosing and treating conditions related to the digestive system, including the esophagus, stomach, intestines, liver, gallbladder, and pancreas. You will need to consult one to get tested for celiac disease, irritable bowel syndrome (IBS), any any other conditions. - Genetic Testing (HLA-DQ2 and HLA-DQ8)
Genetic testing can determine if someone carries the genes associated with celiac disease. While having these genes doesn’t mean a person will develop the disease, it is a necessary factor for diagnosis. - Gluten Challenge
If you’re already on a gluten-free diet but need a confirmatory diagnosis, your doctor may ask you to reintroduce gluten into your diet. This involves eating a specific amount of gluten (like a slice of bread or similar) every day for a set period—usually a few weeks—so that tests (like blood work or an intestinal biopsy) can detect the body’s reaction to gluten. It’s often challenging because you may experience uncomfortable symptoms, such as bloating, stomach pain, or fatigue. - Immune System
In celiac disease, the immune system mistakenly identifies gluten (a protein found in wheat, barley, and rye) as a threat. It responds by producing antibodies that attack the body’s own tissues, particularly the villi in the small intestine. - Non-Celiac Gluten Sensitivity (NCGS)
There is no specific blood test for NCGS. Diagnosis is typically made after ruling out celiac disease and wheat allergy, often through an elimination diet followed by a gluten challenge. - Skin Prick Tests (Wheat Allergy)
For those suspected of a wheat allergy, a skin prick test may be performed to identify a direct allergic reaction to wheat proteins (not necessarily gluten). This is different from celiac disease. - Fecal Gluten Antibody Tests
Some laboratories offer stool tests to detect gluten antibodies, especially for those with persistent symptoms but negative blood tests. It may be used in celiac disease monitoring. - Villi
Villi are tiny, finger-like projections lining the small intestine that help absorb nutrients from food. In people with celiac disease, the immune system attacks these villi when gluten is consumed, causing them to become damaged or flattened. This damage reduces the intestine’s ability to absorb nutrients, leading to malnutrition and a range of symptoms.
What other terms would you like explained? Let us know!
Gluten Free Glossary
