Outline

Navigating a Kitchen with Celiac Disease

Cleaning your kitchen after a diagnosis:

● Use the 4 D’s: Decide, Discard, Decontaminate, Deck-out
○ First, you need to decide:
● Consider what factors may influence your decision to designate your
kitchen as a shared space or a strict GF space

*Goal of both a shared and strict GF kitchen: to reduce the risk of cross-contact

Shared Kitchen Vs. 100% GF Kitchen

A shared kitchen may be suitable for:
● A home consisting of people who are able to understand the importance of a
strict GF diet and follow rules/ protocols to prevent cross-contact
● A home with mostly adults who are responsible for cleaning up their messes
● An individual with CD who does not eat in the house a majority of the time
● Those with a limited food budget
Pros:
● Non CD people can still have gluten containing foods
Cons:
● Increased risk of cross-contamination
● Increased anxiety related to potential cross-contact

A 100% GF kitchen may be suitable for:

● A home with young children with CD who may get into gluten containing foods
● A home consisting mostly of individuals who have CD
● A home where most meals are cooked for everyone using shared ingredients
● A small kitchen space with an increased risk of cross-contact
Pros
● Decreased risk of cross-contamination
● Less stress on person with CD
● Helps narrow down potential causes of cross-contact
Cons
● GF foods can be more expensive
● Costs $$ to discard and replace food items, kitchen equipment and utensils

Navigating a Shared Kitchen Space:

Follow the 4 D’s:
1. Decide:
○ After weighing the pros and cons of a shared space and strict GF space, it was
decided that a shared space was best for your current situation
2. Discard
 ○ Determine which food items contain gluten, may be cross-contaminated with
gluten or might contain gluten.
○ Discard foods not used by others
○ Foods that are being kept should be labeled as “contains gluten”
○ Can you clean your kitchen tools or appliances well enough to remove all
potential gluten residue?
● If yes, clean and designate/ label as “GF only”
● If no, discard and replace item or label as “not GF”
○ If possible, keep all shared kitchen equipment GF
■ Problematic Kitchen Equipment: toaster oven, microwave, stove/oven,
grill, pots/pans, cutting boards, strainer, sponges, brushes and
washcloths, wooden spoons and mixing bowls
3. Decontaminate
○ Use new cleaning products including sponges, rags and supplies that have not
been in contact with gluten
○ Key areas to clean: fridge, freezer, stove, drawers cabinets and pantry
○ All appliances that can be thoroughly cleaned should be disinfected
■ Remember: if unable to clean the entire appliance e.g. toaster, you may
need to replace to ensure no cross-contact with gluten
○ Don’t forget to wash all your dishes, utensils, pots/pans and other cooking
utensils before using
4. Deck-out
● Designate your own “Celiac Space”
○ This may be a shelf, drawer or section of the counter where you can keep
your GF foods, equipment and utensils separate from non-GF items
● Create a fridge/freezer GF only-shelf for foods like peanut butter and hummus
● GF foods like produce can be stored together
● Make a GF only stove burner to limit cross-contact
● See GF grocery list to stock up on pantry and fridge essentials

Other tips for sharing a kitchen space:

1. Label ALL GF items (you can print out GF pantry labels here:
https://www.theidearoom.net/printable-gluten-free-pantry-labels/)
2. Use color-coded sponges, dish towels and cutting boards to easily distinguish between
GF and non-GF
3. Regularly clean shared cooking surfaces and kitchen equipment including the
refrigerator, stove/oven, microwave, dishwasher and sink
4. Establish dish-washing protocols to mitigate risk of cross-contact
● Hand-washing items:
1. Scrub dirty items until there is no food residue
2. Then clean with a GF only sponge
● Dishwasher:
○ Items cleaned in the dishwasher are considered celiac safe
 ○ Note: when loading the dishwasher, it may be helpful to know which items
are “GF-only” and “Non-GF”

“The Talk”: Bringing Up CD and Shared Kitchen Space with your Roommates:
● Communication is key!!
● Take the time to educate your roommates on the severity of CD and preventing cross-
contact in the kitchen
● Sit down with roommates to discuss:
○ What gluten is, what foods contain gluten and why designating a GF space is
important (compare to coming in contact with raw chicken)
○ Create a check-list detailing the steps or procedures to prevent cross-contact
○ How to tell you if they accidentally made a mistake
○ How to encourage a safe, open-space to communicate to each other
○ How to create a shared space in a dorm or small kitchen

Shared Kitchen Checklist:

Did You Remember to?
__Separate and label GF-only kitchen appliances, utensils, plates and pots/pans
Don’t forget your GF spoon holder!
__Purchase GF only cleaning supplies: Lysol wipes, paper towels, disinfecting spray, sponges,
wash rags
__Purchase GF labeling supplies: sharpie marker, duct tape
__Color Code your GF-only dish towels, sponges, cutting boards
__Label GF foods (note: pay close attention to foods with high risk of cross-contact e.g.
hummus and peanut butter)
__Create a designated “Celiac Space” to safely store your GF items

Steps for a strict GF Kitchen:

Follow the 4 D’s
1. Decide:
○ Consider the factors that might influence your decision to designate your
living space as GF only
2. Discard
■ Discard food items that contain gluten, may be cross-contaminated with
gluten or if you are unsure they contain gluten
■ Can you clean your kitchen tools or appliances well enough to remove all
potential gluten residue?
○ If yes, clean and designate/label as “GF only”
○ If no, discard and replace item
■ Problematic Kitchen Equipment: toaster oven, microwave, stove/oven,
grill, pots/pans, cutting boards, strainer, sponges, brushes and
washcloths, wooden spoons and mixing bowls
3. Decontaminate
 ■ Purchase new cleaning products including sponges, rags and supplies
that have not been in contact with gluten
■ Key areas to clean: fridge, freezer, stove, drawers, cabinets and pantry
■ All appliances that can be thoroughly cleaned should be disinfected
● Remember: if you are unable to clean the entire appliance e.g.
toaster, you may need to replace to ensure no cross-contact with
gluten
■ Don’t forget to wash all your dishes, utensils, pots/pans and other cooking
utensils before using
4. Deck-out
● Restock your kitchen with GF foods, equipment and utensils
● Use the GF grocery list to stock up on pantry and fridge essentials
● Don’t be afraid to try new foods and recipes