Cross contact

What cross contact actually is

Cross contact happens when gluten-free food touches surfaces, utensils, or ingredients that have been in contact with gluten. The amount can be invisible—but the damage is real. Even tiny particles of gluten can trigger an autoimmune response in someone with celiac disease. This isn't about being picky; it's about preventing intestinal damage.

Unlike a food allergy where you might see an immediate reaction, celiac damage can be silent. You might not feel symptoms, but damage can still be happening inside. That's why prevention matters.

In your own kitchen

Shared toaster

Toast leaves crumbs. Crumbs contain gluten. Even if you can't see them, they're there. Get your own dedicated toaster, or use toaster bags for your bread. Toaster bags are inexpensive and create a barrier between your food and the toaster.

Cutting boards

Wooden cutting boards absorb things—including gluten particles. Consider dedicated plastic or glass boards for gluten-free prep. If you must share, use separate boards and wash them thoroughly between uses. Some people use color-coded boards to make it obvious which is safe.

Flour in the air

When someone is baking with wheat flour, it becomes airborne and settles on surfaces for hours. If possible, don't be in the kitchen during wheat baking, or ensure thorough cleaning afterward. This is especially important if you're highly sensitive. Some families designate specific times for wheat baking and clean thoroughly afterward.

Shared condiments

That butter dish with breadcrumbs in it? That's cross contact. The same goes for jam jars, peanut butter, mayonnaise, and any other condiment where someone might have double-dipped with a contaminated utensil. Use squeeze bottles when possible, or keep separate containers clearly marked. Some families use color-coded lids or labels.

Colanders and strainers

If you've used a colander to drain pasta made with wheat flour, gluten particles can remain. Get a dedicated colander for gluten-free pasta, or use disposable options when needed.

Wooden spoons and porous utensils

Wooden spoons, especially older ones, can harbor gluten particles in their pores. Consider using metal, silicone, or plastic utensils for gluten-free cooking. If you must share, use separate sets.

At restaurants

Restaurant kitchens are high-risk environments. Shared fryers, shared prep surfaces, shared utensils—all of these can cause cross contact. Ask about dedicated equipment. A restaurant that takes celiac seriously will understand the question and be able to explain their protocols. See our guide on finding safe restaurants for more detailed strategies.

Key questions to ask:

• Do you have a dedicated gluten-free prep area?
• Are your fryers used only for gluten-free items, or are they shared?
• Do you use separate cutting boards and utensils for gluten-free orders?
• How do you prevent cross contact during plating?

At school

Goldfish crackers everywhere. Kids sharing food. Art projects with pasta. School environments are challenging. Talk to the school about a safe eating space and a plan for snack time. Some schools designate a "gluten-free table" where your child can eat safely. Others work with you to create a plan that fits their setup. See our school guide for celiac kids for more detailed strategies.

At social gatherings

Potlucks, family dinners, parties—these are all high-risk situations. The best approach is often to bring your own food or eat before you go. If you're comfortable, you can offer to bring a dish that's safe for you and others can enjoy. See our guide on safely dining at friends' homes for more tips.

Manufacturing cross contact

Even packaged foods can have cross contact if they're made in facilities that also process wheat. Look for products labeled "certified gluten-free" or check with manufacturers about their protocols. Some celiacs are more sensitive to manufacturing cross contact than others. See our article on certified vs naturally gluten-free for more information.

How strict do you need to be?

This depends on your sensitivity level. Some celiacs can tolerate minimal cross contact without symptoms or damage. Others react to extremely small amounts. Work with your doctor to understand your body's needs. The goal isn't perfection—it's safety that allows you to live your life.

If you're newly diagnosed, start strict and see how you feel. You can always adjust based on your body's response. But remember: no symptoms doesn't always mean no damage. Regular follow-ups with your doctor are important.

When cross contact happens

Despite your best efforts, cross contact will happen. It's not a moral failure—it's part of living with celiac in a gluten-filled world. See our guide on what to do after you get glutened for practical steps to take when it happens.