How To Avoid Gluten
Avoiding gluten isn’t easy. If you have celiac disease, you may need to work with your doctor or a nutritionist. Many products contain hidden gluten. So, become a label reader. In the United States, if a product contains wheat, it will be on the label. No warning is required for barley or rye, so you’ll need to check the ingredients for those items.
Food companies often process different grains in one facility. Your gluten-free grain may be contaminated with dust or residue from grains that contain gluten. To be safe, look for products that are labeled 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.
Will There Ever Be A Drug For Celiac Disease
Currently, drugs are not required to note that there may be gluten in the formula on the label. Sometimes even manufacturers dont know, says Bertiger. When patients ask if they can take a specific medication, the truthful answer is were not sure, he says.
If a medication is important for a patients health, Bertiger advises taking it doctors can then retest for antibodies to see if the particular medication may be aggravating any symptoms.
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Getting Started On The Gluten
A document on gluten-free eating was created in partnership with Dietitians of Canadas PEN to provide information on what is the gluten-free diet and how to get started. It provides information on cross-contamination and how to read labels. It also includes a comprehensive list of foods and ingredients to avoid and a list of those that are safe.
List Of Gluten Free Foods
Below youll discover all the foods that are gluten free. Whether if thats naturally gluten free fruits and vegetables, popular sauces and condiments, candy, soda, alcohol, deli meats, dinner items, etc, youll find it all in this gluten free foods listing.
So with that being said, lets jump straight into it!
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How To Start A Gluten Free Diet
Eating a gluten free diet is really about eating healthy, whole foods in their natural state. Eating in this way and including lots of fruits and vegetables with ensuring that you dont suffer from nutritional deficiencies. This may not be true if you have Celiac Disease since your body will have trouble absorbing nutrients. You dont have to completely give up grains either. You can still eat rice, quinoa, millet, buckwheat, and others.
- Keep it simple by eating whole foods like fruits, vegetables, non-processed meat, and gluten free grains.
- Dont rely on packaged processed gluten free foods that have no nutritional value.
- Plan ahead and know what you are cooking all week. I like to pick one simple breakfast and lunch and eat them all week. Then I only have to plan dinners.
- Be careful and plan ahead when eating out. Most restaurants have gluten free menus now. If not, suggest a restaurant that does.
- Keep the cost down by buying gluten free products in bulk from warehouse stores like Costco and inexpensive stores like Trader Joes.
Gluten Free Diet And Travel
Travelling and following a gluten-free diet can present some extra challenges, but nothing a little planning ahead cant fix.
If you are booking flights, be aware that most airlines will offer gluten free meal options. Call the airline, or check if the online booking page permits you to enter dietary requirements. It may be worth following this up a few days before you travel, just to make sure the information got through. Cruise lines are also likely to be able to accommodate gluten-free meal requests.
Always pack some gluten-free snacks in your hand luggage, just in case. Rice crackers, nuts, dried fruit and crisps are some transportable, non-perishable options.
When booking accommodation, consider short stay apartments with a kitchen, or at least a hotel room with a microwave and refrigerator. Then, if you cant find gluten-free eating-out options at your destination, you can at least purchase foods that are naturally gluten free and self-cater.
If you are staying somewhere such as a B& B, you could also consider taking toaster bags with you and buying a loaf of gluten free bread at your destination, if possible. Gluten free cereal is available at supermarkets and speciality stores in some places. Or, you could opt to eat naturally gluten free breakfast options such as yoghurt, fresh fruit and eggs. Talk to your host about the possibilities they may have catered for people with coeliac disease before.
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Grains You Can Eat On A Gluten
For most people, the hardest part of eating gluten-free is replacing wheat and other forbidden grains. The demand for gluten-free foods has led food producers to explore less-known grains and seeds. These are available whole, ground into flour, or in foods such as crackers, pasta, and cereals:
- Quinoa. This ancient grain from South America comes in hundreds of varieties.
- Teff. This grass native to Ethiopia is the smallest grain in the world. Its grains are about one-hundredth the size of a wheat kernel.
- Fonio. Some people consider this ancient grain from Africa the best-tasting grain in the world.
- Millet. Closely related to corn, millet can be eaten whole or ground into flour. The tiny seeds can be red, gray, white, or yellow.
- Amaranth. This broad-leafed plant produces tiny seeds that have been used for food for centuries.
- Buckwheat. Botanically, buckwheat is a fruit, not a grain. The hulled seeds or groats are similar to steel-cut oats.
More familiar replacements for wheat include:
How Can I Tell If A Food Is Glutenfree
A product labeled gluten-free, no gluten or without gluten is the fastest and easiest way to spot a gluten-free product. Manufactures can use these terms if they comply with the FDA rule of gluten-free. However, the FDA is unable to check every single label and sometimes mistakes are made so check the ingredient list as well if there is a gluten-free claim on the label.
Another way to tell if a product contains gluten is to read the allergen statement on packaged foods. The FDA food allergen labeling law requires food companies to label all foods that have wheat or contain wheat products. The allergen statement is found at the end of the ingredient list on packaged foods if it says contains wheat, this means it has gluten and its unsafe.
The food labeling law does NOT apply to barley, rye, or oats. This means if the allergen statement does not include wheat, you need to continue reading through the ingredient list for the other sources of gluten described above. If you dont see any of those words in the ingredient list, then the food is most likely a safe food.
In the sample ingredient label below, the ingredients are circled in red and the allergen statement is circled in blue. This food, which contains whole grain wheat, is not safe.
There is also a symbol that may appear on packaging of gluten free
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Several Processed Foods And Other Items
Many processed foods and other popular items may also harbor gluten. These include:
- meat substitutes, such as veggie burgers and hot dogs
- prepared lunch meats
- canned soups and soup mixes
- puddings and instant dessert mixes
- certain ice creams
- french fries and other fried foods
Summary
Foods that contain gluten include breads, pastas, crackers, baked goods, many grains, and several beverages and processed items.
Though it may seem as if most foods are off-limits when youre intolerant to gluten, many delicious and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.
If youre gluten intolerant, you can enjoy the following foods.
Living A Healthy Gluten Free Life
Eating gluten-free is a lifestyle change that comes with its challenges. In order to successfully follow a gluten-free diet, it is essential to have a good understanding of the foods and ingredients that contain gluten. There is a large amount of misinformation available about what constitutes a gluten-free diet. As a result, individuals may avoid foods and ingredients unnecessarily, thus limiting the variety in their diet and resulting in nutritional deficiencies.
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Milk And Dairy Products
- Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free.
- Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.
- You can’t count on ice cream to be gluten-free, even if it doesn’t contain obvious gluten ingredients . Stick with a brand such as Breyer’s that labels its products “gluten-free.”
Sneaky Sources Of Gluten
âGluten is lurking in so many different foods because there are so many ways companies can use gluten,â says Begun. So youâre 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 âgluten-freeâ 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.
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Hereâs what youâre looking for, according to the Celiac Disease Foundation: wheat, barley, rye, malt, brewerâs 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 youâre not familiar with, âwait to eat it until you can confirm that itâs safe,â 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 arenât either.
Watch out for flavored nuts and chips , energy bars , creamy soups , candy, salad dressings, marinades and soy sauce. If youâre vegetarian, you might eat a lot of fake meats , but know that these are often made with seitan, which is wheat gluten.
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How To Start A Gluten And Dairy
Transitioning to a gluten and dairy-free diet can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning how to read a nutrition facts label, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
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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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.
There’s So Much More To Enjoy
Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.
A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.
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What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
How To Order When Youre Dining Out With Celiac Disease
Considering only a small amount of gluten can trigger symptoms, its important for anyone with celiac disease to be aware of the risk for cross-contamination when dining out. For instance, if youre ordering a gluten-free fried food, Dr. Bertiger recommends asking someone knowledgeable at the restaurant how they fry their food. If its fried in the same oil as gluten-containing foods, thats enough to cause a problem, he says. Many restaurants only have one fryer.
Additionally, experts at the Academy of Nutrition and Dietetics recommend calling the restaurant ahead of time to talk about your options. When youre ordering, stress to the server that you absolutely need to eat gluten-free. If youd like, you can explain why.
Also, ask detailed questions about ingredients and how food is prepared. This helps the staff understand that youre not eating gluten-free because youre following a trendy diet , but that its a matter of your health.
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Other Important Info You Should Know
Here are a few other things you most definitely need to know and check out especially if youre on a gluten free diet and allergic to gluten.
These things can help save your health and your belly.
Plus, youll even be more prepared to dominate Celiac Disease and live life to the fullest even when youre on a gluten free diet.
What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
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Advice On Raising A Gluten
Children with celiac disease can grow up normally and be happy and healthy. It takes pre-planning, either by verifying safe food will be available when they go to someones house, a school activity, a party or some other event or by preparing food that they can take. There are many examples of children whove never let the diet stand in their way from preschool through college.
The best thing a parent can do for a child with celiac disease is convey the message that the gluten-free diet does not have to limit them in any way. Being positive is extremely important. Kids with celiac disease often have a great attitude and deal very well with the fact that there are times when they cant have some foods the other kids are having. Usually, that attitude is fostered by their parents who make sure preparations have been made so their child does not feel deprived. Food is often less of a big deal to kids with celiac disease than their parents.
When she was diagnosed with celiac disease at two years old, I worried that my daughter would not be able to grow up happy and healthy. But shes now 27, and she went through everything from preschool to college in a perfectly normal way. We decided early on that the diet should not stop her from doing anything she wanted, and thats how she has lived her life. She participated in activities ranging from Girl Scouts to dance team, went to college far from home and studied abroad in London. Now shes all grown up and getting married.
