What Is Celiac Disease
When a person is allergic to gluten , their immune system will flare up when they consume it, damaging their small intestine. Symptoms include bloating, diarrhoea and abdominal pain.
Sometimes even a trace of gluten will be damaging. It is strongly advised that those with celiac disease avoid gluten at all costs, even making sure to notify food establishments of their condition if they eat out / order takeaway.
Surprising Foods That Contain Gluten
But Im still finding out about hidden gluten in foods I wouldve assumed were gluten-free!
If you have a food sensitivity to gluten, youre gluten-intolerant, or if you have celiac disease, its really important for you to be informed about all the foods that contain gluten so you can avoid them.
There are so many delicious and healthy gluten-free alternatives!
Which Types Of Rice Arent Gluten
Avoid rice mixes to keep your diet gluten-free. Many common rice mix brands contain other wheat-based grains, such as pasta. You should also watch for manufacturers that produce products with and without gluten. Products marketed as gluten-free may be contaminated by equipment used for both gluten and gluten-free foods.
Keep in mind that products labeled wheat-free are not necessarily gluten-free. Be careful to check the labels of all food you plan to consume to avoid gluten. If youre sensitive to any contact with foods containing gluten, dont risk eating a food that may be contaminated.
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Dietary Changes For Celiac Disease
Celiac disease is a disorder that damages your small intestine and keeps it from absorbing the nutrients in food. The damage to your intestinal tract is caused by your immune system’s reaction to gluten. Gluten is a protein found in wheat, barley, and rye. Some oats contain gluten.
When you have celiac disease, gluten causes your immune system to damage or destroy villi. Villi are the tiny, fingerlike tubules that line your small intestine. The villis job is to get food nutrients to the blood through the walls of your small intestine. If villi are destroyed, you may become malnourished, no matter how much you eat. This is because you arent able to absorb nutrients. Complications of the disorder include anemia, seizures, joint pain, thinning bones, and cancer.
Milk And Dairy Products
Milk, products made from milk , and milk substitutes can be included in this category. One of the most common and well-known nutrients associated with consuming milk and dairy products is calcium. Calcium is essential for building bones and teeth. Consuming healthy amounts of calcium is especially important in children who are building bone mass and for older adults who might be at risk for osteoporosis. Another nutrient that you can find in dairy products, and especially milk substitutes like soymilk, is potassium. Potassium can be helpful in maintaining a healthy blood pressure . Similar to the protein category, it is important to keep in mind the fat and cholesterol content of the food you consume from this category. Too much fat and bad cholesterol quickly outweighs the health benefits that foods in this category offer.
While some people suggest that most unflavored cows milk and cows milk products are gluten-free, other people believe that it is important to consider what the animal is being fed. There have been studies showing that gluten can pass through a mothers milk which suggests that it is likely that cows who are grain-fed instead of grass-fed may have higher levels of gluten in their milk. It is also important to keep in mind that some dairy products may contain thickening agents that are made with grains . The following dairy products contain gluten:
- Processed Cheese
- Malted Milk
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Top Foods To Avoid On A Gluten Free Diet
Our blog post will explain why gluten is so bad for those with celiac disease. For those just getting started on a gluten-free diet, the task can be very daunting. Identifying what to and what not to avoid is where most people get stuck or frustrated. Below we have put together a video and a list of some of the most common foods that will get you into trouble while following a gluten-free diet
Why You Should Avoid Gluten
If you have any symptoms of gluten-sensitivity, you may want to consider removing gluten from your diet. There are four conditions that require a strict gluten-free diet:
Celiac Disease
About 1% of Americans have celiac disease, however, most cases go undiagnosed. People with celiac disease experience gastrointestinal symptoms like excessive gas, diarrhea, unexplained weight loss, and nutrient deficiencies.
Prolonged ingestion of gluten in people with celiac disease results in damage to the intestinal lining. This damage affects the digestive systems ability to absorb vitamins and minerals. People with celiac disease have a high risk of developing osteoporosis, arthritis, infertility, and neurological problems.
Non-Celiac Gluten Sensitivity
Some people diagnosed with irritable bowel syndrome may have gluten sensitivity. Its possible to have difficulty digesting gluten without having celiac disease. If you experience gastrointestinal symptoms after eating wheat, barley, or rye, but have tested negative for celiac, you may have NCGS and could see improvement on a gluten-free diet.
Continued
Wheat and other cereal grains can cause allergic reactions in some people. Typical allergy symptoms include:
- Itching/swelling of the mouth or throat
- Skin rash
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What Is Gluten And Should You Go Gluten
Have you ever wondered exactly what is gluten?
It refers to a family of proteins known as prolamins that constitute the storage protein in the starchy endosperm of many cereal grains such as wheat, barley, and rye.
Wheat and other cereals are made into flour, containing various proteins, one of which is glutenin, otherwise known as gluten.
Viewed alone, gluten is a tough, elastic, grayish substance resembling chewing gum which works as a leavening agent, when the flour is kneaded.
These types of grains make up a large portion of the modern American diet.
Probably because of their palatability, ease of cultivation, and use in a wide variety of foods.
A Final Word About A Gluten Free Diet
A gluten free diet can present a challenge in regards to whole grain intake since it eliminates some of the most common sources of whole grain, including wheat, rye and barley. Fortunately, it can also provide an opportunity to eat a more whole food diet as is evidenced by the list above. While there are many refined gluten-free grain replacements such as cornstarch, potato starch, tapioca starch and white rice flour, the variety of nutritious gluten free whole grains is plentiful. So, rather than having the gluten free diet be a challenge, look at is as an opportunity to increase both variety and nutrient content through the incorporation of the above mentioned gluten free foods, including whole grains.
Id like to leave you with two gluten free recipes to try that will help incorporate the whole grains listed above.
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Plan One Weeks Menu Around Naturally Gluten
Looking for a place to start? Try these suggestions:
Breakfasts
- Cream of rice cereal with fresh fruit or nuts
- Cottage cheese or yogurt with fresh fruit
- Scrambled eggs, bacon and fresh fruit
- Egg, cheese, and vegetable omelet with potatoes and fresh fruit
Lunches and Dinners
- Baked potato with cheese and vegetables
- Corn tortillas with stir-fried meat and vegetables
- Stir-fried meat and vegetables with rice and wheat-free tamari
- Bean-and-cheese burritos made with corn tortillas
- Grilled meat or fish, baked potato and vegetables
Snacks
- Plain popcorn with oil and salt
- Fresh or canned fruit with yogurt or ice cream
List Of Foods That Contain Gluten
To maintain a healthy lifestyle, it is important to consume a variety of foods. United States Department of Agriculture identifies five different categories of food: Grains, Protein, Milk and Dairy Products, Fruits and Vegetables, and Fats and Sugars . There are frequent lists posted of gluten-free food options but sometimes it may be harder to determine what foods do contain gluten. Take a look at the five food categories below and the foods, although the lists are not exhaustive, in those categories that contain gluten.
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More Strategies For A Gluten
Here are ideas to better make the transition to a gluten-free diet:
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These include cooking utensils, cutting boards, forks, knives, and spoons.
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When eating out, if youre not sure about the ingredients in a particular dish, ask the chef how the food was prepared. You can also ask whether a gluten-free menu is available. Most restaurants have a website where you can review the menu in advance.
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Ask your pharmacist if any of your medicines contain wheat or a wheat byproduct. Gluten is used as an additive in many products from medicines to lipstick. Manufacturers can provide a list of ingredients on request if they are not named on the product. Many herbals, vitamins, supplements, and probiotics contain gluten.
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Watch your portion sizes. Gluten-free foods may be safe and good for you, but they’re not calorie-free.
If you still feel symptoms on your gluten-free diet, double check that you’re not still consuming small amounts of gluten hidden in sauces, salad dressings, and canned soups or through additives, such as modified food starch, preservatives, and stabilizers made with wheat. Even some medicines can contain gluten. Tablets and capsules can be sources of gluten contamination. The risk of your medicines containing gluten is very small but, if you are concerned, you should discuss this with your healthcare provider.
Foods Where Gluten May Be Hidden
If youre new to eating gluten-free, youve been told to avoid wheat, barley, and rye, but you may not be aware that some processed foods may not sound like a problem but could be made using gluten-containing grains. An example of this is malt, which is germinated dried barley.
How is it possible to consume gluten when youre being so careful about what you eat? You may have ingested, or otherwise taken in, hidden gluten.
Hidden gluten refers to the gluten that is either not mentioned on a product label in a way that is obvious or is in products that may not seem likely to contain gluten but do. Gluten isnt really hiding, but you have to check ingredients carefully or contact the manufacturer to identify it.
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General Guidelines For Wheat Allergy
The key to an allergy-free diet is to stay away from all foods or products containing the food that you are allergic to. Wheat is found in many foods. To stay away from foods that contain wheat, you must read food labels.
The Food Allergen Labeling and Consumer Protection Act is a law that requires U.S. packaged foods to state clearly on the label if they contain wheat. Always read the entire ingredient label to look for wheat. Wheat ingredients may be in the ingredient list. Or wheat could be listed in a contains wheat statement beneath the ingredient list.
Note on gluten-free foods: Gluten is a protein found in wheat, barley, rye and sometimes oats. People with celiac disease must stay away from all grains with gluten. People with wheat allergy often only need to stay away from wheat and can eat the other grains. So following a gluten-free diet may be limiting. But gluten-free foods should be safe for people with wheat allergy. Always read the ingredient list to double check.
Confused About Which Foods Contain Gluten Heres The List
Which Common Foods Contain Gluten?
Gluten gives baked goods their doughy-ness. So it appears in many foods, some obvious and some not so obvious. So the list of foods containing gluten is a long one.
Dont be alarmed. Now that awareness about gluten-intolerance is rising there are many ways to make food gluten free Ive even seen gluten-free hamburger buns.
This is an extensive list of common foods but dont consider it complete. Some unusual foods like Chinese fortune cookies and Ethiopian injera bread also are likely to contain gluten but are not regularly included in the diet of most people who read this blog. When in doubt read the label or ask your server.
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What Can You Eat
An easy way to know if a food is gluten-free? Check the ingredient list. As youre shopping, get into the habit of reading ingredients and choosing foods with gluten-free on the label. Foods with a gluten-free certification on their labels have been third-party tested to meet the requirements for gluten and food labeling set by the U.S. Food and Drug Administration . Heres which foods get the green light, plus which ones are off-limits.
What Does Gluten Do
Gas contained within a dough or batter helps the baked goods rise.
The gas occurs when bread dough is kneaded.
Most, but not all, flours contain gluten in different amounts.
Bread flour has a high gluten content and is therefore good for yeast-based breads, which need an elastic framework to rise.
However, low-protein cake flour has a softer, less elastic quality and is better for cakes.
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Proteins That Need A Second Look:
- Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch or wheat dextrin.
- Cold cuts: It’s rare, but cold cuts may have gluten-containing ingredients added cross-contamination can also happen at the deli on the meat slicer.
- Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully.
- Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain gluten-check the labels.
Foods That May Contain Gluten
These foods must be verified by reading the label or checking with the manufacturer/kitchen staff.
- Energy bars/granola bars some bars may contain wheat as an ingredient, and most use oats that are not gluten-free
- French fries be careful of batter containing wheat flour or cross-contact from fryers
- Potato chips some potato chip seasonings may contain malt vinegar or wheat starch
- Processed lunch meats
- Candy and candy bars
- Soup pay special attention to cream-based soups, which have flour as a thickener. Many soups also contain barley
- Multi-grain or artisan tortilla chips or tortillas that are not entirely corn-based may contain a wheat-based ingredient
- Salad dressings and marinades may contain malt vinegar, soy sauce, flour
- Starch or dextrin if found on a meat or poultry product could be from any grain, including wheat
- Brown rice syrup may be made with barley enzymes
- Meat substitutes made with seitan such as vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood
- Soy sauce
- Self-basting poultry
- Pre-seasoned meats
- Cheesecake filling some recipes include wheat flour
- Eggs served at restaurants some restaurants put pancake batter in their scrambled eggs and omelets, but on their own, eggs are naturally gluten-free
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Read Food Labels Every Time You Buy
Some, but not all products will be labeled as gluten-free. Ingredients may change over time for the same brand product. For foods that are not labeled as gluten-free, be sure to check the ingredients for hidden gluten every time you buy a packaged product. Take the Shopping Guide: Sources of Gluten provided at the end of this fact sheet with you when you go food shopping. However, when purchasing items with a gluten-free label, you can be sure that it is gluten-free. In August 2013, the U.S. Food and Drug Administration published a new regulation defining the term gluten-free for food labeling. The regulation provides a uniform standard definition. So, if a manufacturer labels a product gluten-free, the food must meet all of the requirements of the definition, including that the food must contain less than 20 parts per million of gluten. The rule also requires foods with the claims no gluten, free of gluten, and without gluten to meet the definition for gluten-free.
