Gluten is a protein found in wheat, rye, barley, and hybrid grains. Most people can eat gluten without any problem. However, some people may be sensitive to the gluten protein. Or they may have celiac disease, which can be a serious health condition. This disease causes your immune system to attack and damage the small intestine. People who suffer from it should follow a gluten-free diet.
A gluten-free diet involves avoiding products that have gluten. Mamafacts defines the term “gluten-free” when it comes to food labeling. It requires gluten-free foods to contain less than 20 parts per million (ppm) of gluten.
The path to better health
Maintaining a gluten-free diet can be difficult. Gluten is found in many grains; the main ones are wheat, rye, barley, and hybrids. It is in the bran, semolina, and spelling. It is also found in bulgur, couscous, farro, and starch. Some flours contain gluten, such as white flours, unsifted wheat flour, matzah, enriched and self-rising flours.
Avoid these foods and drinks, or check the ingredient list for sources of gluten.
- Pasta, bread, and cereals.
- Croutons, battered and stuffed.
- Processed meat-type cold cuts, sausages, hot dogs, and salami.
- Imitation shellfish and bacon.
- Sauces, juices and thickeners.
- Soups and soup bases, such as bouillon cubes.
- Soy sauce and marinade.
- Soups and soup bases, such as bouillon cubes.
- Certain sweets.
- Malt, malt flavoring, malt vinegar and malt alcohol.
- Beer and certain types of alcohol.
Companies often change the ingredients in processed foods, so check food labels every time you buy them. Look for the USDA “gluten-free” label on the packaging. Foods marked “wheat-free” are not the same as “gluten-free.” If you have celiac disease and you’re not sure if a food contains gluten, it’s best not to eat it.
- Gluten is sometimes added to unlikely non-food products, such as:
- Prescription and over-the-counter medications.
- Dietary supplements, including vitamins.
- Lipstick, lip gloss, and lip balm.
- If you have celiac disease, wash your hands after handling play dough.
Eating gluten-free doesn’t mean you can’t enjoy a healthy, balanced diet. A wide variety of foods are naturally gluten-free. These include:
- Fruit.
- Vegetables.
- Meat, chicken and fish (without marinade or marinade).
- Rice (without sauce).
- Beans, legumes, and nuts.
- Quinoa.
- Flax and chia seeds.
- Gluten-free flours, such as corn, potato, soy, rice, millet, and tapioca flours.
- Most dairy products, such as milk, cottage cheese, cream cheese, and yogurt.
- Wine, cider, and certain types of alcohol.
Companies have also started selling gluten-free versions of the foods. Some of these options include gluten-free bread, pasta, sauces, and baked goods. You can find many of these gluten-free foods at your local grocery store. Some restaurants also offer a gluten-free menu. Call ahead to see what options are available.
Aspects to consider
Celiac disease can be very serious, but you can control it by avoiding gluten. It can take time to learn how to eliminate gluten from your diet. Talk to your doctor if you need help. Your doctor will provide you with a list of what you can and cannot eat. They may also suggest that you work with a registered dietitian who will come up with a plan and make sure you get all the nutrients you need. At the start of your diet, you may need to take a supplement. This is only necessary if your body was not absorbing nutrients from eating foods with gluten. Be sure to choose a gluten-free supplement.
A gluten-free diet can help reverse the damage caused by celiac disease. You will also feel much better. If you “cheat” in your diet, your symptoms and damage may return. Tips for coping include:
Learn as much as you can about gluten-free diets. There are websites, books, and cookbooks on how to eat gluten-free.
Ask questions when you order food. The waiter or chef can tell you the ingredients of the meal. There may be a gluten-free menu available. Some restaurants even specialize in gluten-free diets.
Join a support group. Talk to your doctor about finding a group for people with celiac disease. Sharing with others who are in the same situation as you can also be helpful.
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