Who Should Avoid Gluten
Gluten is a protein in wheat, barley, rye, and hybrids of those grains. Food companies add gluten to many processed foods to:
- Increase protein
- Bind ingredients together
Many people believe that gluten-free foods are healthy choices for everyone, but whole grains that contain gluten are highly nutritious. Unless you have certain health conditions, there is no reason to avoid gluten.
Most people who should avoid grains with gluten have one of two conditions: celiac disease or gluten sensitivity.
Celiac disease. This autoimmune disorder affects about 1% of the population, although many people are undiagnosed or wrongly diagnosed. The body sees gluten as a toxin and attacks it in the small intestine. Avoiding gluten is the main treatment.
Gluten sensitivity. Some people do not have celiac disease but feel sick after eating gluten. Symptoms include:
There is no test for gluten sensitivity. If you think gluten might cause your symptoms, you can try an elimination diet. This involves removing many foods from your diet, including those with gluten. You then add them back into your diet one at a time and watch for symptoms.
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 glutenâcheck the labels.
Which Foods Contain Gluten
Gluten is a protein found in 4 grains : wheat, rye, barley and oats. Fermenting these grains does not change the amount of gluten and so should be avoided.If a product contains gluten or wheat it will be identified on the ingredient list or in the allergy alert panel. Wheat may also be called atta, bulghar, bran, couscous, dinkel, durum, emmer, farina, German wheat, graham flour, Kamat, Polish wheat, semolina, spelt, triticale, wheat bean and wheatgerm.
Also Check: Is Dove Milk Chocolate Gluten Free
Sneaky Sources Of Gluten
“Gluten is lurking in so many different foods because there are so many ways companies can use gluten,” says Begun. So you’re going to get used to playing food detective. While food companies are required to list allergens on the label , they are not required to do this with gluten. So while you can look for “gluten-free” on the front of the package, you should also flip it over and read the ingredients label. Reading labels and checking for cross-contamination is a must for people with celiac disease.
Related:14-Day Gluten-Free Meal Plan
Here’s what you’re looking for, according to the Celiac Disease Foundation: wheat, barley, rye, malt, brewer’s yeast and oats. Oats are often contaminated with gluten, so they have to specifically be certified gluten-free oats. Gluten-free flours, such as millet or amaranth, should also be bought certified gluten-free, says Begun. If the label lists an ingredient you’re not familiar with, “wait to eat it until you can confirm that it’s safe,” she says.
You probably know that a whole-wheat bagel is not gluten-free, but you might be surprised that some of your other favorite foods aren’t either.
Watch out for flavored nuts and chips , energy bars , creamy soups , candy, salad dressings, marinades and soy sauce. If you’re vegetarian, you might eat a lot of fake meats , but know that these are often made with seitan, which is wheat gluten.
Are There Risks To Trying A Gluten
If you cut all gluten out of your diet, theres a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if youre at risk for heart disease or diabetes. Whole grains can lower cholesterol levels and even help regulate your blood sugar. In addition, some gluten-containing foods are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesnt necessarily make a food healthy.
If you dont have celiac disease or gastrointestinal irritation, Rajagopal recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten.
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What Is The Gluten
The gluten-free diet is currently the only treatment for people with celiac disease. Since there are no pills or therapies available, the only way to manage celiac disease is through a strict, 100% gluten-free diet. People living with non-celiac gluten sensitivity also benefit from eating gluten-free. Only go on the gluten-free diet if your doctor recommends it.
So what is gluten anyway? Gluten is a protein found in wheat, barley, rye and the derivatives of these grains, including malt and brewers yeast. That means that the gluten-free diet excludes all products containing these ingredients, like bread, bagels, pasta, pretzels, cookies, cakes, and crackers.
Those who are gluten-free can still enjoy a healthy diet filled with fruits, vegetables, meats, poultry, fish, beans, legumes and most dairy products these ingredients are naturally gluten-free.
Transitioning to a strict, lifelong gluten-free diet can feel overwhelming, but were here to get you through it! With the right resources and a bit of time, most people find it gets easier to manage.
Three Good Reasons To Go Gluten Free
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Can Anyone Follow A Gluten
Many people think a gluten-free diet is a healthy alternative but its not. Gluten-free food products often have higher fat or sugar contents to make the food tastier and give them a better consistency.
A gluten-free diet is essential for people medically diagnosed with coeliac disease. Others need to be very careful because a gluten-free diet can lack essential nutrients if it’s not balanced well.
Gluten itself doesnt offer special nutritional benefits but the many whole grains that contain gluten do. Theyre rich in an array of vitamins and minerals such as B vitamins, folate and iron, as well as fibre. You may miss out on these nutritional benefits if you follow a gluten-free diet and have not sought professional help from a dietitian to ensure your diet is balanced.
Editorial Sources And Fact
- Gluten-Free Diet. Mayo Clinic. December 11, 2021.
- Kim H, Patel KG, Orosz E, et al. Time Trends in the Prevalence of Celiac Disease and Gluten-Free Diet in the U.S. Population. JAMA Internal Medicine. November 2016.
- Niland B, Cash B. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & Hepatology. February 2018.
Also Check: Bob’s Red Mill Vital Wheat Gluten Flour
Tips For Eating A Gluten
Before we dive in, let me remind you that ALL recipes on Downshiftology are gluten-free. So really, that means you have hundreds of recipes to choose from. But Ive rounded up 40 or so of my favorites in this post for you today.
Starting a gluten-free diet may seem tricky, but it doesnt have to be. The key is to focus on all the things you can eat, and nourish your body with simple, wholesome, and nutritious ingredients. Thats the best way to make your gut happy!
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Can Help You Lose Weight
Its not unusual to lose weight once you start following a gluten-free diet.
The diet eliminates many high-calorie, processed foods and often replaces them with fruit, vegetables, and lean proteins.
Avoid processed gluten-free foods such as cakes, pastries, and snacks if youre trying to lose weight. They can quickly add a lot of calories to your diet.
Instead, focus on eating plenty of whole, unprocessed foods such as fruits, vegetables, and lean proteins to reach and maintain a moderate weight while also meeting your nutritional needs.
Summary
A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy, and promote weight loss.
Despite having a variety of health benefits, a gluten-free diet could also lead to certain side effects and has downsides to consider.
Recommended Reading: Gluten Free And Lactose Free Protein Powder
What Problems Can Gluten Cause
In some people, gluten can cause a variety of unpleasant symptoms after its eaten such as abdominal pain, diarrhoea, bloating, excessive wind, tiredness, poor concentration and general aches and pains.
Although dietary intolerance to wheat or gluten is felt to be quite common, finding the cause of these symptoms is important to make sure there are no serious medical conditions present such as coeliac disease.
What To Avoid When Shopping For Fruits And Vegetables:
- Hydrolyzed wheat protein
- Modified food starch: If the label doesn’t specify what type of starch is used, check with the manufacturer, as it may be wheat.
- Malt: Including malt syrup, malt vinegar, malt extract, malt flavoring
- Gluten stabilizer
- Maltodextrin: This is OK when made from corn, potato or rice starch. If it’s made from wheat, it will be labeled: you may have a reaction, though many claim the gluten is destroyed in processing.
Also Check: Is Soy Flour Gluten Free
Sauces Spices And Condiments That Are Usually Safe:
- Mustard: Some specialty or flavored mustards may contain gluten, so always check the ingredients.
- Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
- Dry spices: Most single-ingredient herbs and spices do not contain gluten, though because of cross-contamination concerns it’s best to look for specifically labeled gluten-free spices or check with the manufacturer.
Why Do I Need To Avoid Gluten If I Have Coeliac Disease
Coeliac disease is an autoimmune condition that means you react to a protein called gluten. Eating gluten causes damage in your gut , often linked to not absorbing vitamins and minerals properly, including low blood iron levels and weak bones . Taking the gluten out of your diet lets your gut recover. If you are diagnosed with coeliac disease, the treatment is to follow a gluten-free diet, even if you don’t have any symptoms. Unfortunately, coeliac disease cant be cured and is a life-long condition. Ask your GP to refer you to a dietitian to help you change to a gluten-free diet.If you keep eating gluten, damage to your gut will still be happening, even if your symptoms have gone away.
Recommended Reading: Signs And Symptoms Of Gluten Intolerance
How To Store And Reheat Tamales
Growing up, we just microwaved tamales to reheat them, but my husband and I dont own a microwave.
To reheat, we put a small amount of fat and water in a large sauté pan and layer in the wrapped tamales.
Cover and heat over lowest heat until heated through, about 20 minutes.
Tamales keep in the fridge for 5 days. Freeze them in a well-sealed container for up to 3 months. Defrost overnight in the fridge and then on the counter for a couple more hours if not fully defrosted.
Risks And Who Should Avoid A Gluten
Phipps adds that your body can have trouble readjusting if you swear off gluten and suddenly reintroduce it back into your diet.
If youve gone gluten-free and fit into one of the following categories, you may want to consider gradually welcoming the protein back into your diet.
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A Note From The Editors
The Spruce Eats does not endorse this diet rather, we are providing some information that can contribute to your decision. Please talk with your doctor or a registered dietitian before making any significant changes to your diet.
The gluten-free diet is increasingly popular, and with the number of gluten-free products on supermarket shelves, and restaurants offering gluten-free menu items, going gluten-free is easier than ever. But, what exactly is the gluten-free diet, , who needs it, and is it a plan for weight loss?
Condiments Baking Spices And Sauces
You can enjoy all sorts of wonderful spices and condiments to add flavor to your gluten-free meals.
Spices: Fresh spices, like fresh basil and cilantro, are a-okay and 100 percent free from gluten. You might run into issues with dried and jarred spices that may contain fillers, or may have been processed on the same equipment used to process gluten. There are dedicated gluten-free spice brands such as Spicely. For a full list of safe spices, and how the major brands like McCormick and Spice Hunter fare when it comes to gluten, read my detailed article on gluten-free spices.
Soy Sauce: Avoid soy sauce as its made from wheat. You can use coconut aminos or tamari instead.
Salad Dressings, BBQ Sauces, Tomato Sauces: You can find salad dressings, BBQs sauces and tomato sauces that are gluten free, but not all are free from the protein, gluten. Read labels carefully.
Worcestershire sauce: Worcestershire sauce is not typically gluten free, but Lea & Perrins typically brand is check labels to verify.
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What You Can Eat
There are many naturally wheat and gluten-free foods that are part of a healthy balanced diet. The Office of Disease Prevention and Health Promotion recommends that for good health we eat a range of fruits and vegetables, low fat dairy products, oils and proteins , all of which are safe for celiacs and people with non-celiac gluten sensitivity.
Grains half of which should be whole grain should also be part of a healthy diet. And though its trickier if you have to avoid wheat and gluten, there are plenty of safe choices.
Check out this list of gluten-free grains as recommended by the Mayo Clinic:
Tip
Oats arent straightforward. According to the Gluten Free Watchdog, if you have celiac disease, you may want to avoid them altogether. They dont naturally contain gluten, but may be contaminated with traces of wheat or barley during processing. Oats should be OK with a mild intolerance though, especially if the food carries a gluten-free statement.
Recommended Reading: Venice Bakery Gluten Free Pizza Crust
Why Are There More Products In This App Than In The Food And Drink Guide
Our Food and Drink Guide does not include products that are naturally gluten free, such as fruits, vegetables and plain meat and fish. However, these are included in the product listings in the Gluten Free Food Checker App, so this is why you may find that the results differ from what you are familiar with.
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Step : Explore Gluten
There are many gluten-free grains you may not have tried before, like sorghum, teff, and buckwheat . Often when some doors are closed, others are opened. Look at your gluten-free diet as an opportunity to discover new gluten-free foods and cuisines. Get inspired by Mexican and Indian spices and ingredients. Corn tortillas, salsas, guacamole, and beans are naturally gluten-free. Cook with traditional Indian ingredients like cumin, turmeric, and lentils.
Other naturally gluten-free foods are fruits and vegetables fresh meats, poultry and fish legumes, nuts and seeds, and plain dairy products. These foods in their pure forms are gluten-free. Processed or flavored versions may have gluten-containing ingredients.
Gluten-free substitutes for foods commonly made with wheat are widely available at mainstream, international, and specialty food stores, direct from gluten-free food manufacturers, and from websites.
Distilled alcoholic beverages, distilled vinegars, and wine may be safely included in the gluten-free diet. Read our article, Does Fermentation or Distillation Make a Product Gluten-Free?
Check out our meal plans:
Is Canned Tuna Dairy Free
Yes, canned tuna is usually dairy free. Most canned tuna varieties are simply processed tuna, water, and salt. Therefore, it does not contain any dairy or milk products. If you check the label of canned tuna products, it should not have any dairy ingredients listed.
However, some brands of canned tuna may have additional ingredients to add flavor, such as mayonnaise or sauces which may contain milk, so always check the label to make sure if you have a dairy allergy.
Additionally, some brands also offer tuna in oil-based sauces which may contain milk ingredients. Therefore, it is important to read labels to ensure the product is dairy free if necessary.
Also Check: Doves Farm Gluten Free Flour
What Happens When You Go Gluten And Dairy
When you go gluten and dairy-free, you need to be very careful about the food you eat, as there are many foods containing gluten and dairy that can be difficult to identify. Gluten is found in wheat, barley, and rye, so avoiding grains like these is key.
Oats can also be contaminated with gluten unless they are catering to an audience that specifically requests gluten-free oats. Dairy includes milk, yogurt, and cheese, so these must also be avoided. When eliminating both gluten and dairy from your diet, youll need to be mindful of added ingredients in prepared meals and snacks.
Like fruits, vegetables, fish, and eggs. Other great options include nuts, seeds, and legumes. Many of these foods are naturally high in fiber, vitamins, and minerals which can help improve your health.
Quinoa is a great example of a grain that is both gluten and dairy-free, and packed with essential nutrients.
When removing both gluten and dairy from your diet, its important to consider potential deficiencies. Dairy is a great source of calcium, so its important to add in other sources like leafy greens, nuts, or calcium-fortified foods.
You also need to make sure that youre getting enough B-vitamins, as gluten-containing grains are a major source of these important nutrients.
