Non-GMO and gluten-free are two separate food labeling terms that refer to different characteristics of food products. Non-GMO refers to foods that have not been genetically modified, while gluten-free refers to foods that do not contain the protein gluten. There is no direct relationship between being non-GMO and being gluten-free. However, there are some key points of overlap and confusion between these two common food labels.
What does non-GMO mean?
Non-GMO stands for non-genetically modified organism. A GMO (genetically modified organism) refers to a plant, animal, or microbe that has had its genetic material altered through genetic engineering techniques. This involves intentionally modifying the DNA of an organism by introducing genes from a different species. Some of the main goals of genetic modification are to create crops that are resistant to disease, pesticides, or environmental conditions, or to enhance nutritional qualities. Other common genetic modifications make plants produce their own pesticides to repel insects or enable plants to tolerate the application of herbicides so that weeds can be controlled more easily. Genetic engineering allows for more dramatic and targeted changes compared to traditional selective breeding techniques.
Foods labeled as non-GMO indicate that they have not been produced using modern biotechnology and have not had foreign genetic material intentionally added to their genome. Non-GMO crops are developed using conventional breeding methods that combine genes from within the same species or very closely related species. There are ongoing scientific and public debates regarding the safety and environmental impacts of GMO foods compared to conventionally bred crops.
Examples of common non-GMO foods
Many whole, unprocessed foods are non-GMO by default since they have no ingredients that would be genetically modified. This includes foods like:
- Fruits and vegetables
- Meats
- Dairy products
- Eggs
- Rice
- Beans
- Lentils
- Nuts
- Seeds
Packaged foods may be non-GMO as well but will require a non-GMO label from a third-party certifier like the Non-GMO Project. Common non-GMO packaged foods include:
- Cereals
- Bread
- Tortillas
- Pastas
- Crackers
- Baked goods
- Snack foods
- Sauces
- Dressings
- Teas
- Coffees
- Sodas
- Juices
- Dairy alternatives
What does gluten-free mean?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It helps foods maintain their shape and gives elasticity to dough. Gluten is found in many types of foods including:
- Breads
- Pasta
- Cereals
- Crackers
- Baked goods
Gluten-free refers to foods that contain no gluten or gluten-containing grains like wheat, barley and rye. Oats are inherently gluten-free but are often contaminated with gluten during processing. There is no evidence that gluten-free foods are healthier or safer for those without celiac disease or non-celiac gluten sensitivity. Going gluten-free is a medical necessity for those with gluten-related disorders.
Who Needs Gluten-Free Foods?
Gluten-free diets are essential for those with celiac disease or non-celiac gluten sensitivity. These conditions cause adverse reactions to gluten:
- Celiac disease: An autoimmune disorder that causes damage to the small intestine when gluten is eaten. Even small amounts of gluten can trigger symptoms.
- Non-celiac gluten sensitivity: Gluten triggers symptoms but there is no intestinal damage. It is not an autoimmune condition.
Going gluten-free helps manage symptoms, improve quality of life and prevent further damage for those with gluten-related disorders. It is estimated that 1 in 100 people worldwide have celiac disease. Experts estimate non-celiac gluten sensitivity may affect about 6-7% of the population.
There is no evidence that gluten-free diets provide health benefits for the general public. Eliminating gluten from your diet without a medical reason is generally considered an unnecessary and restrictive practice.
Overlap Between Non-GMO and Gluten-Free
While being non-GMO and gluten-free represent two completely separate things, there can be some overlap between the two in certain products:
- Some non-GMO grains like quinoa, rice, corn and oats are naturally gluten-free.
- Non-GMO certified products avoid GMO ingredients like GMO wheat, which contains gluten.
- Some non-GMO packaged foods may also be certified gluten-free.
- If a product has a certified gluten-free label, it means steps were taken to avoid cross-contamination with gluten-containing ingredients.
However, it is important to understand that non-GMO does not mean gluten-free.
Non-GMO Foods That Contain Gluten
There are many non-GMO foods that still contain gluten:
- Wheat and wheat flour
- Barley
- Rye
- Triticale
- Oats (often cross-contaminated)
- Breads
- Pasta
- Cereals
- Beer
These grains have not traditionally been genetically engineered, so non-GMO versions will still contain gluten. Non-GMO labels make no guarantees about the gluten content of a product.
Gluten-Free Foods That May Contain GMOs
On the flip side, these inherently gluten-free crops commonly include GMO varieties:
- Corn
- Soybeans
- Canola
- Sugar beets
- Rice
- Potatoes
So a gluten-free food made with these ingredients may still come from GMO crops, even though it does not contain any gluten grains. Gluten-free labels do not indicate whether ingredients are non-GMO.
Should People Following Non-GMO Diets Avoid Gluten?
There are no health or safety reasons why someone choosing non-GMO foods would need to also eliminate gluten, unless they have celiac disease or non-celiac gluten sensitivity. However, there are some additional factors to consider for people following non-GMO diets:
- Some people wish to avoid GMO wheat, which contains gluten.
- Those sensitive to multiple foods may react to GMOs and gluten.
- Some non-GMO packaged foods also advertise being gluten-free.
- Combining non-GMO with gluten-free may restrict food choices further.
- Gluten-free substitute ingredients like corn or rice starch may come from GMO sources.
So while gluten does not need to be avoided simply because you choose non-GMO foods, you may end up limiting sources of gluten for other reasons.
How to Find Non-GMO Foods Without Gluten
If you want to avoid both GMOs and gluten, look for foods with labels addressing both:
- Non-GMO Project verified – Products have been third-party tested to verify they contain no GMOs.
- USDA Organic – Cannot use GMOs and eliminates major gluten grains.
- Gluten-Free Certification – Tested to contain less than 20ppm gluten and avoid cross contamination.
Stick to whole, single-ingredient non-GMO foods that are naturally gluten-free like:
- Fruits and vegetables
- Beans
- Lentils
- Rice
- Corn
- Potatoes
- Meat and poultry
- Fish
- Eggs
When buying packaged non-GMO gluten-free products, look for those that specifically say “certified gluten-free” or have one of the trusted gluten-free seals from organizations like the Celiac Support Association, Celiac Sprue Association, or Gluten Intolerance Group.
Should Non-GMO Foods Be Labeled Gluten-Free?
Foods labeled as non-GMO should not also claim to be gluten-free, unless tested and certified gluten-free. While many non-GMO foods are inherently gluten-free, some contain gluten, so non-GMO labels alone should not be considered reliable for avoiding gluten.
Many major health organizations advise against labeling non-GMO foods as gluten-free, as it may cause confusion and lead to people with celiac disease or gluten sensitivity to unintentionally consume gluten.
It is best practice for non-GMO manufacturers not to make any gluten-free claims unless products are specifically tested for gluten content. Any gluten-free statements should only be made with certification from reputable third-party testing organizations.
Should Gluten-Free Foods Be Labeled Non-GMO?
Gluten-free manufacturers should avoid making any non-GMO claims unless products have gone through non-GMO certification.
Since many common grains used for gluten-free alternatives like corn, rice and potatoes have GMO varieties available, there is no certainty that gluten-free foods are non-GMO unless verified through testing.
Leading health and certification groups recommend against labeling gluten-free foods as non-GMO to prevent misleading labeling. Any non-GMO claims on gluten-free foods should only be made if they have achieved third-party non-GMO certification.
Importance of Proper Testing & Certification
Reputable third-party organizations like the Non-GMO Project and Celiac Sprue Association have established standards and testing protocols companies must meet in order to make non-GMO or gluten-free claims on products.
Certification provides assurance and reduces risk of cross-contamination and misleading labels. It is the only reliable way brands can communicate meaningful non-GMO and gluten-free attributes to shoppers.
Consumers should look for certified labels from trusted organizations when seeking out non-GMO foods that are also gluten-free. Contact companies if you ever have questions about their manufacturing processes or the authenticity of their claims.
Table Comparing Non-GMO and Gluten-Free Key Points
| Non-GMO | Gluten-Free |
|---|---|
| Refers to no genetic modification | Refers to no gluten containing grains |
| Avoids foreign DNA from other species | Avoids proteins found in wheat, rye and barley |
| Required for those with gluten disorders | Required for those with gluten disorders |
| No proven benefits for general public | No proven benefits for general public |
| Labeling regulated by FDA | Labeling regulated by FDA |
| Third-party certification available | Third-party certification available |
The Takeaway on Non-GMO and Gluten-Free
Non-GMO and gluten-free have distinct meanings but can overlap in some food products.
Key points to remember:
- Non-GMO refers specifically to no genetic modification.
- Gluten-free means no proteins from wheat, rye, barley.
- Many whole, unprocessed foods are naturally both non-GMO and gluten-free.
- Packaged non-GMO foods may still contain gluten.
- Packaged gluten-free foods may contain GMO ingredients.
- Look for certification seals to ensure claims are legitimate.
- There is no need to avoid gluten just because a food is non-GMO.
Consult a doctor if you have concerns about either GMOs or gluten in your diet and let labeling seals from accredited organizations guide your purchasing choices.
