Gluten is a protein found in wheat, rye, barley, and hybrid grains. Most people can eat gluten without problems. However, some people may be sensitive to gluten proteins. Or they may have celiac disease, which can be a serious health condition. It causes your immune system to attack and damage your small intestine. People with this should follow a gluten-free diet.
A gluten-free diet means you avoid products with gluten. The US Food and Drug Administration (FDA) defines and controls the term “gluten-free” when labeling foods. It requires gluten-free foods to contain less than 20 parts per million (ppm) of gluten.
The way to improve 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 comes in bran, semolina and spelt. It is also in bulgur, couscous, faro and farina. Some flours with gluten, such as white flour, graham, matzo, are enriched and self-rising.
Avoid these foods and drinks, or check the ingredients list for sources of gluten.
- Pasta, bread and cereal.
- Croutons, breading, and stuffing.
- Processed hams, sausages, salami and salami.
- Imitation seafood and bacon.
- Sauces, gravies and thickeners.
- Soups and soup bases, such as broth blocks.
- soy sauce and gravy.
- Communion of bread.
- Some candy.
- Malt, malt flavoring, malt vinegar and malt liquor.
- Beer and some wine.
Companies often change the ingredients in processed foods, so you need to check the food every time you buy it. Look for the USDA “gluten-free” label on the package. Foods marked “wheat-free” are not the same as “gluten-free”. If you have celiac disease and aren’t sure if a food contains gluten, it’s best not to eat it.
Gluten is sometimes added to uncertain non-food products, such as:
- Prescription and non-prescription drugs.
- Dietary supplements, including vitamins.
- Lipstick, lip gloss and lip balm.
- If you have celiac disease, wash your hands after touching the play dough.
Eating gluten-free doesn’t mean you can’t enjoy a healthy, balanced diet. Many foods are naturally gluten-free. Including:
- fruits.
- Vegetable.
- Meat, poultry and fish (not marinated or coated).
- Rice (no sauce).
- Beans, legumes and nuts.
- Beans, legumes and nuts.
- flax seeds and chia seeds.
- Gluten-free flours, such as corn, potato, soy, rice, millet, and tapioca.
- Most dairy products, including milk, cottage cheese, cream cheese, and yogurt.
- Wine, cider, and some wine.
Companies have also started selling gluten-free versions of foods. Some of these options include gluten-free breads, pastas, sauces, and baked goods. You can find many of these gluten-free foods at your local grocery store. Some restaurants also have gluten-free menus. Call ahead to see what options are available.
Things to consider
Celiac disease can be very serious. You can control it by avoiding gluten. It can take time to learn how to cut gluten out of your diet. Talk to your doctor for help. He or she will provide a list of what you can and cannot eat. They may also suggest working with a registered dietitian who can create a plan to make sure you’re getting all the nutrients you need. When starting the diet, you may need to take supplements. This is only necessary if your body is not absorbing nutrients when you eat foods containing 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” on your diet, your symptoms and lesions may return. Tips for coping include:
- Learn as much as you can about the gluten-free diet. There are websites, books, and cookbooks on how to eat gluten-free.
- Ask questions when you eat out. The waiter or chef can provide the ingredients. Gluten-free menus may be 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 be helpful.