Gluten-Free Farm-to-Table
We talk a lot about naturally gluten-free foods, often with a focus on vegetables and fruits. Meat is also naturally gluten-free but may have seasonings (or other potentially gluten-containing ingredients) added. Most dairy products, like eggs and milk, are also gluten-free if sold or prepared without anything that contains gluten. Foods that you purchase straight from the source are more likely to be in their pure, natural form, without ingredients added that could contain gluten, making your job of choosing gluten-free foods easier.
One benefit of buying straight from the source is that it can be more cost-effective. You can often get more for your money if you cut out the extra middlemen and expenses involved in getting fresh foods on display at grocery stores. Another benefit is that these fresher foods are often more flavorful. What’s more, the tempting color and beauty of farm-fresh produce may inspire you to consume even more of these super nutritious foods.
But are all naturally gluten-free foods you might get from the source—a farmer or grower—instead of the grocery store guaranteed to be free of gluten? It may be more likely they’ll be gluten-free, but this can’t be guaranteed. As with any food source, there are risks of gluten exposure.
Here are some of the things to consider as you get food directly from a farm to your table.
Prepared Foods
A farmer’s market, roadside stand, or storefront on a farm may offer more than produce. Some prepared foods—like cheeses, jellies, and honey—could be gluten-free, but anything prepared, pre-seasoned, or otherwise altered from its natural state could contain gluten.
Asking questions is your best defense against getting “glutened” when purchasing homemade or batch-made products that may have limited ingredient information on labels or packaging. It’s also important to ask the vendor about precautions taken to avoid cross-contact with gluten during the preparation and packaging of the food. The good news is that you will often be talking to someone who is directly involved, so they should be able to answer your questions knowledgeably.
Agriculture Commingling
If you are getting your naturally gluten-free items straight from the farm, such as at a Farmer’s Market or roadside stand, there could be a chance that food, in particular gluten-free grains, may have been exposed to a gluten-containing grain. This type of cross-contact with gluten is referred to as “agricultural commingling” and it can happen in the fields, during harvesting, in storage, or during transportation. If you want to purchase gluten-free grains straight from a farm, ask whether fields and equipment are shared with gluten-containing grains.
If so, you may want to skip the grain purchase and focus on produce instead. If you do want to proceed, do so with caution. To address potential residue from gluten-containing grains on gluten-free grains, visually inspect, and then rinse everything thoroughly. Produce is less likely to experience exposure to gluten grains, but it should also be rinsed—a good practice regardless of potential gluten exposure. This applies to fruits and vegetables with peels or rinds too.
Meats are less likely to be exposed to gluten-containing grains as they are typically processed, stored, and transported using different equipment than grains. Farm-fresh eggs come in their own handy natural packaging, so even if exposed to gluten-containing grains, they are safe to eat, and can easily be rinsed as you would do for backyard chicken eggs.
Farm-to-Table Restaurants
A popular restaurant trend is a farm-to-table experience with meals made from foods that are sourced directly from farmers and growers. While there is something to be said for farm-fresh foods prepared by a chef, the same rules apply that you would use when eating out at any restaurant. Ask questions about added ingredients, dressings and sauces, kitchen practices, food preparation, and make your usual requests such as no bread (unless it is gluten-free) on the table. If your non-gluten-free tablemates are having some bread, make sure they keep it on their end of the table.
Keep in mind that enjoying straight-from-the-farm foods at a restaurant probably will not save you money as this style of dining is considered a specialty offering.
Growing Your Own
Just as avoiding gluten is easier when you’re cooking in your own kitchen, even the small possibility of agricultural commingling of produce with gluten-containing grains can be avoided if you are growing your own vegetables and fruits. Not everyone has the space to grow a wide assortment of produce at home, but even small areas can accommodate vegetables such as lettuce, green beans, peppers, tomatoes, and radishes. Pumpkins and squash are fun to grow but require more space. Growing your own will save you even more money and means you can eat food at its peak of freshness for the best flavor.
Seeking out fresh meats, dairy products, and produce from farmers and growers can be a cost-effective way to shop for deliciously fresh foods. Being aware of any potential exposure to gluten will help you enjoy some naturally gluten-free goodness for snacks and meals without worry.
The information on this website is for educational purposes only. Consult your healthcare team when considering this information.
© 2022 Gluten Intolerance Group. All Rights Reserved.