Getting Started On A Gluten
The following content is intended to be used as a preliminary guide for those who are newly diagnosed with celiac disease or gluten sensitivity. Not all aspects of the gluten-free diet are as clear cut as portrayed here. For specific guidance about the gluten-free diet for yourself or a loved one, consult with a knowledgeable dietitian or your healthcare provider. Visit the Resources section of the Gluten Intolerance Group website at www.gluten.org for more information.
What Foods Are Gluten And Dairy
1. Fruits and Vegetables Virtually all fruits and vegetables are gluten and dairy-free, which allows for lots of variety in nutrients and flavors in your diet. Fresh fruits like berries, apples, bananas, peaches, citrus fruits, and more are all fair game, as are fresh vegetables like leafy greens, broccoli, asparagus, carrots, bell peppers, potatoes, and many others. If you’re purchasing frozen, pre-chopped, or canned fruits and veggies, take a different look at the food label as they might be processed in a facility that processes gluten or dairy products.
2. Whole Grains Just because you can’t have gluten or wheat doesn’t mean all grains are out of bounds. Rice, quinoa, amaranth, millet, corn, buckwheat, corn, and sorghum are all dairy and gluten-free grains. When purchasing oats, be sure to look for a gluten-free variety to ensure they haven’t been cross-contaminated with wheat during processing.
4. Beans and Legumes If you’re looking for ways to add satisfying protein, fiber, and carbs into a gluten-free and dairy-free diet, look no further than beans and legumes! Black beans, white beans, kidney beans, chickpeas, and lentils are all affordable, easily found in most grocery stores, and a great way to bulk up a plant-based meal. While all beans and legumes are inherently gluten-free and dairy-free, it’s smart to double-check the ingredients when buying canned beans to ensure no extra starches have been added.
Things To Keep In Mind
A gluten-free diet isnt always a healthy diet. Some people who follow a gluten-free diet may not get enough of certain nutrients, vitamins, and minerals in their diet such as fiber, iron, and calcium. Also, some gluten-free products can be high in calories and sugar. If you are diagnosed with celiac disease, its best to meet with a dietitian to develop a healthy, balanced meal plan and to identify if any vitamin or mineral supplements are necessary. Do not follow a strict gluten-free diet if not medically necessary.
There are many hidden sources of gluten both in food and non-food products. Gluten could be in foods that you wouldnt expect such as candy, sauces, soups, and marinades. Be sure to check products such as toothpaste, mouthwash, lipstick/gloss, glues, play dough, supplements, vitamins, and both prescription and over the counter medications. Check with your pharmacist and ask your health care provider to write, Medication must be glutenfree on any prescriptions. Many soaps, shampoos, and lotions contain wheat or oats. While gluten cannot be absorbed through the skin, it is important to be aware of this especially if you have a habit of biting your finger nails or touching food after putting on lotion.
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How To Determine If Something Is Gluten
Living life gluten-free in a world full of gluten is not easy. No matter how hard you try, it is difficult to completely avoid gluten, which hides in a majority of the foods Americans eat every day at every meal. However, if you have celiac disease or gluten intolerance, learning how to avoid gluten is essential to helping you manage your symptoms and stay healthy.
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Dig In To Rice And Potatoes
On a gluten-free diet? Say hello to filling, flexible rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. Still mourning the loss of your favorite pasta? Here’s a secret: When you’re really craving a bowl of spaghetti, it is possible to find gluten-free pasta — just think rice noodles.
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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:
Tips For Avoiding Cross
If youre going to commit to a gluten free diet, you need to do more than just avoid foods that contain gluten you also need to be wary of cross-contamination. Cross-contamination is when a food you eat or a utensil you use has come into contact with gluten. The risk for cross-contamination is very high at a restaurant but it can also happen in your very own kitchen.
Here are a few ways to avoid cross-contamination in your home:
- Buy a new toaster and use it only for gluten free bread
- Use stainless steel cookware because nonstick pans can absorb gluten
- Purchase new bakeware or line it with parchment or foil before using
- Buy new dishwashing supplies and do not use them on anything that has touched gluten
- Keep a separate cupboard or drawer for gluten free foods and label them, if needed
- Buy a non-porous cutting board and use it only for gluten free food prep
In addition to following these simple tips, you should also follow safe food handling practices. Always wash your hands after handling raw meat or seafood and thoroughly clean all utensils including cutting boards, knives, and cookware after coming into contact with raw food. Just know that the more careful you are with food you plan to eat, the better.
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Who Misses The Breading
You don’t need to hide the succulent charms of fresh chicken, fish, and beef under a bunch of bread. Go for lean meat without any additives and you’ll be eating right for a gluten-free diet. Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.
What Is Gluten Sensitivity
Gluten sensitivity, also called non-celiac gluten sensitivity or gluten intolerance, can be diagnosed if a person doesnt have celiac disease or a wheat allergy but they have some similar symptoms to those conditions and they feel better when they are on a gluten-free diet. While someone with gluten sensitivity will have similar symptoms as a person with celiac disease, they do not have the same intestinal damage. Its unclear whether people with gluten sensitivity need to be as strict about adhering to a gluten-free diet. There is no definitive test for gluten intolerance.
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Foods That Contain Gluten
Figuring out which foods contain gluten can be tricky. To stay on the safe side, avoid the ingredients wheat, barley, rye, and triticale. These will be on nutrition labels marked wheat flour, wheat bran, durum, kamut, semolina, and einkorn. Also, look out for the following ingredients and additives which may indicate the product contains wheat: malt, malt vinegar, malt syrup, malt extract, soy sauce, modified food starch, and emulsifiers.
While gluten occurs naturally in some grains, its also commonly extracted and added to various foods and beverages like soy sauce, beer, and chocolate milk. In these cases, the gluten is added to either act as a binding agent or enhance the products flavor, texture, and protein content. Thats why you can often find gluten hidden in sauces, dressings, and marinades.
Avoid the following gluten-containing foods:
- Vegetables in sauce
What Foods Are Healthy And Gluten
Theres a great variety of foods that you can eat. The most important thing is to respect the concept of a healthy and balanced diet, that is, without excluding any of the main groups of nutrients. Actually, our first and most important tip is to visit a nutritionist to evaluate if these types of diets are right for you.
Whats clear is that you have to restrict the consumption of ultra-processed products, whether they have gluten or not. This type of food is rich in trans fats, which negatively affect your health. Experts defend that these types of nutrients present an inflammatory character which can increase the risk of developing metabolic diseases.
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Eating Gluten Free At Restaurants
Once you get the hang of following the gluten free diet at home you may feel comfortable enough to go out to eat. Though it is still one of the more misunderstood dietary restrictions, the gluten free diet is becoming more and more commonplace. This means that you can find healthy and satisfying options at most restaurants if you know where to look and what substitutions to make.
The key to eating gluten free at a restaurant is to plan ahead. If you already know where youll be going, check the menu online or call the restaurant to see if they offer any gluten free options. Dont be afraid to ask the restaurant about their gluten free handling procedures to be sure they can address your needs.
Even if the restaurant doesnt offer a dedicated gluten free menu, certain options are likely to be available to you here are a few you can look for:
- Sandwiches or burgers either with a gluten free bun, or no bun at all
- Soups and stews prepared without flour used as a thickener
- Grilled, roasted, or smoked meats and seafood made with gluten free sauce or seasoning
- Steamed, stir-fried, or roasted vegetables and gluten free grains
- Salads with grilled meat, no croutons, and gluten free dressing
Where Is Gluten Hiding
Pastries, cakes, biscuits and breads are all widely known to contain gluten, but it hides in many everyday food items.
- Breakfast most breakfast cereals will contain some wheat and gluten. Try porridge oats, corn flakes and granola, but always check the label.
- Sauces gluten can be found in chicken, beef or vegetable stocks plus soy sauces, other sauces including gravies, marinades, ketchup, mayonnaise and salad dressings. Always check the label. Also be careful to avoid cross-contamination in the kitchen.
- Numerous snacks contain gluten, including many crisps. Look for popcorn, plain nuts and seeds and gluten-free crisps, but always check the label.
- Certain alcoholic drinks such as beer, ale, light beer and hard liquors can be made using grains that contain gluten. Sherry, Port and liqueurs are suitable for people with coeliac disease and there are gluten-free beers, lagers and stouts, but always check the label.
- Grains such as couscous, bulgur wheat and semolina are not gluten-free. Try quinoa in place of couscous or bulgur wheat and polenta or ground rice instead of semolina.
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Rationale Behind Adoption Of The Diet
Coeliac disease is a chronic, immune-mediated, and mainly intestinal process, caused by the ingestion of wheat, barley, rye and derivatives, that appears in genetically predisposed people of all ages. Coeliac disease is not only a gastrointestinal disease, because it may affect several organs and cause an extensive variety of non-gastrointestinal symptoms, and most importantly, it may often be completely asymptomatic. Added difficulties for diagnosis are the fact that serological markers are not always present, and many people with coeliac may have minor mucosal lesions, without atrophy of the intestinal villi.
Coeliac disease with “classic symptoms”, which include gastrointestinal manifestations such as chronic diarrhea and abdominal distention, malabsorption, loss of appetite, and impaired growth, is currently the least common presentation form of the disease and affects predominantly to small children generally younger than two years of age.
Coeliac disease with “non-classic symptoms” is the most common clinical type and occurs in older children , adolescents and adults. It is characterized by milder or even absent gastrointestinal symptoms and a wide spectrum of non-intestinal manifestations that can involve any organ of the body, and very frequently may be completely asymptomatic both in children and adults.
Can You Go Gluten
People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.
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Which Health Issues Can A Gluten
Medically speaking, not all gluten-related issues are created equal. There can be confusion around two common gluten-related conditions in particular: celiac disease and nonceliac gluten sensitivity.
Lets take a look at the differences between the two, and how the gluten-free diet may benefit both, along with some other medical conditions.
How Do I Get Started With A Gluten
If youre interested in trying a gluten-free diet, talk to a physician or a registered dietitian. They can guide you toward a balanced eating plan that meets your unique nutritional needs.
Tips for making dietary changes if you have celiac disease include:
- Check for warnings on packages. Many products that dont contain gluten may have been processed in a facility where there are gluten products.
- Keep kitchen utensils, dishes and other food prep items that are used for gluten-containing foods separate from your utensils.
- Read ingredient labels carefully to check for any traces of wheat. Some artificial colors and seasonings also contain gluten.
- Substitute oat, buckwheat, quinoa or other gluten-free or alternative grain flours for wheat flour in cooking and baking.
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What Is A Sugar
A sugar-free diet is one that typically limits all sources of added sugar and hidden sugar foods, and it sometimes also encourages a reduction in high-carbohydrate foods that can still be healthy but do contain natural sugars.
There isnt just one way to eat a low-sugar diet, but rather a variety of different plans depending on your goals and preferences. You might choose to eliminate basically all sources of sugar from your diet, including things like fruit and even some veggies, or to only eliminate sweetened processed foods that are high in empty calories.
Either way, there are lots of benefits to consuming more satisfying, nourishing foods in sugars place, such as lean proteins and healthy fats. Another perk is that most low-sugar or sugar-free diets dont require calorie counting, since eliminating processed foods is usually enough to produce results on its own.
Some of the benefits of reducing your sugar intake in place of eating more whole foods include:
What Will You Eat On A Gluten
On the diet, anything without gluten is fair game. Foods you should be eating if youre following a gluten-free diet include:
- Fresh fruits and vegetables
- Non-processed, lean meats and poultry
Youll avoid products with gluten, which include anything made of wheat, rye and triticale. Its worth noting that there are several types of wheat that contain gluten youll also have to avoid on a gluten-free diet, like spelt, barley, durum, kamut, emmer and einkorn.
And be wary of oats: they are naturally gluten-free, but theyre often packaged in facilities where gluten products are processed and can contain traces of gluten. If youre following a gluten-free diet for a condition like celiac disease where even a trace amount of gluten can do damage, look for oats specifically labeled as gluten-free, the Celiac Disease Foundation recommends.
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What Is A Gluten
A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that dont contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.
Gluten is a protein naturally occurring in certain foods, but it can also be added to foods during processing for texture, explains Rajagopal. Gluten can be used as a binding agent and flavoring, so you can sometimes find it in foods you wouldnt expect. In addition to foods like pizza, pasta, cereal and baked goods, gluten can be in everything from soy sauce and ice cream to certain medications, beauty products and dietary supplements.
Some people think going gluten-free means not eating any carbohydrates, but this isnt the case. Lots of foods that contain carbs, such as rice, potatoes and beans, dont contain gluten.
How To Avoid Nutritional Deficiencies If Youre Managing Celiac Disease
One complication that often arises from celiac disease is nutrient deficiencies. The severity of the inflammatory reaction in the intestine, and how much of the intestine is affected, influences how someone absorbs nutrients, says Bertiger.
Bertiger points out that while people with celiac can be deficient in a range of vitamins, most commonly he sees B12, calcium, iron, and vitamin D. Along with those, Mukherjee often sees deficiencies of zinc, folic acid, and carnitine, a nutrient that helps the body produce energy.
Problems with macronutrients can pop up as well. In worse cases of celiac disease, patients cannot absorb and digest fats very well, so they may have diarrhea filled with fat, he says. In that case, someone wont absorb calories very well, so weight loss and malnourishment becomes a legitimate concern.
Iron deficiency is especially telling. Many people become iron deficient as the first sign of celiac disease, says Bertiger. When patients are mildly anemic, one of the first tests we give them is for celiac, he adds.
The first course of action is to treat celiac with a gluten-free diet. Its best to meet with a registered dietitian who specializes in celiac who can assess your diet, provide guidance on what to eat, and help you meet your nutrient recommendations to correct deficiencies. He or she can also identify all the nooks and crannies in the world that gluten hides, says Bertiger.
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