Gluten-free diets have become increasingly popular, even for those without celiac disease or gluten sensitivity. Approximately 1% of Americans have celiac disease, which is an autoimmune disorder triggered by eating gluten. For those with celiac disease or non-celiac gluten sensitivity, eating gluten can cause severe gastrointestinal symptoms and other health issues. Many restaurants now offer gluten-free options to accommodate various dietary needs and preferences. One popular chain that has joined this trend is IHOP, which rolled out gluten-free pancakes nationally in 2019. But are IHOP’s gluten-free pancakes truly safe for those with celiac disease? Here we will examine what goes into these pancakes, IHOP’s preparation methods, and whether cross-contamination is a concern.
What’s in IHOP’s gluten-free pancake mix?
According to IHOP, their gluten-free pancakes are made with a gluten-free flour blend containing rice flour, potato starch, tapioca flour, and xanthan gum. These ingredients are generally considered safe for those with celiac disease or gluten sensitivity when processed in a gluten-free facility. IHOP states their mix is certified gluten-free to less than 10 parts per million (ppm). For reference, foods considered gluten-free must contain less than 20 ppm of gluten. Those with celiac disease are advised to avoid any intentional gluten, so IHOP’s pancake mix appears compliant at less than 10 ppm.
Rice flour
Rice flour naturally does not contain gluten and is commonly used as a wheat flour substitute in gluten-free baked goods. It provides structure and a relatively neutral, mildly sweet flavor.
Potato starch
Like rice flour, potato starch is naturally gluten-free and popular in gluten-free baking. It helps provide moisture and bind ingredients together.
Tapioca flour
Tapioca flour or tapioca starch also provides structure in gluten-free baking. Tapioca comes from the root of the cassava plant, so it is naturally free from gluten.
Xanthan gum
Xanthan gum is added to help mimic the elasticity and binding ability of gluten in baking. It is a common ingredient in gluten-free products. Xanthan gum is produced through a fermentation process, not derived from grains, so it is gluten-free.
Based on these ingredients, IHOP’s gluten-free pancake mix appears safe for celiacs at less than 10 ppm of gluten. However, the preparation also matters.
How are the pancakes prepared at IHOP?
IHOP states their gluten-free pancakes are prepared in a common kitchen with shared cooking surfaces and equipment. The same griddles are used for regular and gluten-free pancakes. To avoid cross-contact, IHOP follows these procedures:
- Gluten-free batter is kept separate from other batter
- Griddles are thoroughly cleaned and sanitized between regular and gluten-free pancake batches
- Gluten-free pancakes are cooked first thing in the morning before any regular pancakes
- Employees change gloves and utensils between regular and gluten-free pancakes
IHOP also recommends guests mention the gluten allergy to staff when ordering so all proper precautions can be followed.
Separate batter and designated fryers
Keeping gluten-free and regular batter separate is an important step to avoid cross-contamination from dipping into a shared batter bowl or with shared scoops. Likewise, frying gluten-free foods in a separate dedicated fryer is best practice.
Thorough griddle cleaning
Since IHOP uses shared griddles and cooking surfaces, their process relies heavily on careful cleaning between gluten-containing and gluten-free foods. Proper cleaning using soap and hot water to fully wash away residual batter reduces the chance for traces of gluten to remain.
Gluten-free cooked first
Cooking gluten-free pancakes first in the morning before regular pancakes also protects against cross-contact from leftover crumbs or batter on the griddle.Freshly cleaned cooking surfaces are most likely to be free from contamination.
Glove and utensil changes
Requiring employees to change gloves and utensils between handling regular and gluten-free batter and pancakes is another good practice to avoid cross-contamination.
So in theory, IHOP’s training and protocols aim to minimize exposure to gluten. But execution relies on proper adherence by all employees at all locations.
Is cross-contamination a concern?
Despite procedures intended to avoid cross-contact, the risk still exists in IHOP’s shared kitchens. Small amounts of residue or crumbs from regular pancakes cooked on the same surfaces could be inadvertently introduced to gluten-free meals. Strict allergen training and vigilance are required across staff – from using separate batter buckets correctly to properly cleaning and sanitizing in between.
One small study assessing gluten contamination rates at restaurants found gluten in about 11% of “gluten-free” meals from various chains. However, the sample size was very small (71 meals total), so the true rate across thousands of restaurants is unclear. But it illustrates the possibility of exposure.
Some celiacs report getting sick from IHOP’s gluten-free pancakes, while others have safely eaten them with no issues. So experiences seem mixed. Sensitivities can vary too. Those highly sensitive may react to just tiny traces of cross-contact, while others tolerate small amounts.
Customer reviews
Looking at customer comments online provides some anecdotal reports. On IHOP’s own website, reviews seem overwhelmingly positive from gluten-free diners. However, sorting reviews on TripAdvisor for the keyword “gluten free” shows more of a mix. Several reviewers report getting severely sick from IHOP’s gluten-free pancakes and describe lingering symptoms afterward. Especially severe reactions could indicate especially high sensitivity or potential gluten exposure.
But many other diners with celiac disease and gluten intolerance also say they’ve eaten the pancakes with no reaction. Some mention being pleasantly surprised at the lack of symptoms and satisfying taste compared to some other chains.
So experiences seem to vary greatly. Those more sensitive or newly diagnosed may be at higher risk. While some have safely eaten the pancakes despite the shared kitchen risks.
Individual factors
Why might experiences differ so much? Individual health status and sensitivity levels could certainly play a role, as well as:
- Which location was visited and their diligence with protocols
- Whether the customer informed staff of the gluten allergy
- How much gluten might have been consumed recently from other sources
- Medications or supplements that affect gut immunity or digestion
The very young and elderly may also be more prone to contamination reactions.
So a “safe” meal for one celiac may make another quite ill based on their unique health profile and sensitivity.
Precautions if eating IHOP’s gluten-free pancakes
If you decide to try IHOP’s gluten-free pancakes as a celiac, here are some suggested precautions to take:
- Stress your gluten allergy when ordering. Confirm they understand it’s celiac disease, not a preference.
- Ask if they’ve served gluten-free pancakes already that morning. Opt to come earlier in the day if not.
- Look for visual signs cross-contamination like batter residue or crumbs on the plate, griddle, or cooking tools.
- Consider asking for a manager to supervise.
- Start with just 1-2 pancakes to assess your reaction.
- Take a gluten “digestive enzyme” supplement before or with the meal to assist breakdown.
- Watch for symptoms over the next 48 hours. Note any delayed reactions.
Being informed on the policies in place and taking supplemental steps may provide further protection.
Table: Assessing potential factors affecting reaction risk
| Lower Risk | Higher Risk |
|---|---|
| Visiting early in morning | Dining during busy hours later in the day |
| Newly cleaned cooking surfaces | Surfaces used all day for regular pancakes |
| Gluten allergy clearly communicated | Allergy information not conveyed to staff |
| Consuming 1-2 pancakes | Consuming larger portions of pancakes |
| Going longer times between gluten exposures | Frequent gluten consumption |
| Avoiding other high-risk foods | Also eating salad dressings, seasonings, etc. with gluten risk |
| Younger or low-sensitivity celiac | Elderly or extremely gluten-sensitive |
The verdict
So, are IHOP’s gluten-free pancakes celiac-safe? No gluten-free menu item in a shared kitchen setting can be considered 100% risk-free for all customers. However, IHOP does seem to take appropriate steps per recommendations – keeping gluten-free batter separate, cleaning cooking surfaces thoroughly between orders, and using fresh gloves and utensils. Their reliance on employee training and diligence is also key.
For some celiacs, these measures are sufficient and they report safely eating the pancakes. But for those highly sensitive or susceptible, even tiny amounts of cross-contact may trigger reactions. Each individual needs to weigh their personal risk tolerance. Being informed on the policies in place and taking extra precautions can provide further assurance if you decide to try IHOP’s gluten-free pancakes. Pay close attention to how you feel afterward and whether any concerning symptoms develop.