Gluten is a protein found in wheat, barley, and rye. A similar protein is found in oats, and it is recommended when avoiding gluten to avoid oats as well. People with gluten intolerance need to avoid these foods and their derivatives to prevent abdominal pain, gas, bloating, fatigue, anemia, diarrhea, weight loss, bone and joint pain, and vitamin K deficiency. According to celiaccentral.org, a gluten free diet can be beneficial to those with celiac disease, wheat allergies, attention deficit disorder, autism, multiple sclerosis, thyroid disease, cystic fibrosis, and for those following a Paleolithic diet.
Grains
Eating gluten free is a difficult adjustment for grain lovers, but many gluten free foods can replace wheat, barley, rye and oats. Gluten free foods include rice, potatoes, corn, white rice flour, potato flour, cornstarch, almond meal, amaranth, buckwheat, coconut flour, guar gum, sorghum flour, quinoa, pea flour and soy flour.
Breads, Cereal, and Baked Goods
Finding familiar gluten free foods, like breads, crackers, cereal, pasta, and baked goods, has become much easier, and many of these products can be found at the local grocery store. Betty Crocker offers an assortment of gluten free baking mixes including brownies, cookies, and cakes. Many varieties of General Mills Chex cereal are also gluten free, including Chocolate Chex, Cinnamon Chex, Corn Chex, Honey Nut Chex and Rice Chex. Annie's Homegrown products make gluten free bunny cookies, rice pasta and cheddar cheese, and bunny fruit snacks. Energ-G Foods offers gluten free breads, rolls and pizza shells, along with cookies, crackers, and cakes. Nature's Path has an array of organic gluten free cereals, waffles, crispy rice bars and cookies. The Celiac Disease Foundation offers a list of gluten free food manufacturers with links to their websites. Find a link in the Resources section.
Hidden Sources of Gluten
Ingredient label reading is necessary to avoid foods with gluten. Food additives such as malt flavoring and modified food starch are hidden sources of gluten and found in many processed foods. In addition, foods such as sausage, luncheon meat, gravies, hydrolyzed vegetable protein, soy sauce, salad dressing, imitation crab meat, pie filling, soup, and beer may also contain gluten and should be avoided. Contacting the food manufacturer directly is recommended to confirm safe foods.
Non-grain Foods
All fresh meats, fruits, vegetables, legumes, nuts and most dairy foods are gluten free.
