Celiac disease (CD) or gluten sensitivity is an autoimmune response to gluten, characterized by damage to the absorptive function of the small intestine. Approximately 1 in 133 people have CD, however, only about 3 percent of these have been diagnosed. Irritable bowel syndrome (IBS) symptoms of bloating, gas, constipation or diarrhea, abdominal distention, joint pain and fatigue are often triggered by gluten. Gluten storage proteins are found in wheat, rye, barley and some other grains. The only treatment is to follow a strict gluten-free diet for life.
Wheat-Containing Foods
Wheat is toxic to gluten-sensitive people. Wheat-based breads and pastries, cereals, crackers and pasta can make it much more complicated when going out to lunch, deciding what to eat at a social gathering or what to grab out of the fridge in a hurry. Reading labels and knowledge of ingredients becomes paramount. When in doubt, if you can't check with the manufacturer or restaurant chef, it is best to avoid the item completely.
Alternative grain products that are gluten-free are corn, potato and rice. These safe products are available in gluten-free breads, cereals, pastas and crackers and baked goods. Ancient grains such as quinoa, buckwheat, flax seed, millet and chia are also now making a comeback.
Processed Foods, Sauces and Condiments
Eliminating sources of gluten is not as easy as just getting rid of wheat. There are many hidden sources of gluten in processed foods, food additives, preservatives and stabilizers. Foods that make eating a pleasurable social experience like sauces, condiments, seasonings or even a comforting cup of soup often contain gluten.
For example, malt and malt vinegar are barley derivatives. Other examples include beer, licorice, cake frosting, soy sauce, Worcestershire sauce, broth, flavored potato chips, vitamins, salad dressings, sausages, hamburger patties, candy, flavored ice cream, commercial pie filling, flavored liqueurs and contaminated oats to name a few. Not-so-obvious terms on labels signal gluten, like graham, spelt, and kamut. Wheat ingredients may not always be specified on a food label. Items like seasoning powders, caramel coloring, vegetable pastes, yeast, syrups and spice blends may contain wheat flour or been in contact with wheat.
Contaminated Gluten-Free Sources
Foods that typically do not contain wheat can still contain gluten. While French fries and margarine are seemingly gluten-free, contamination may occur in food preparation. For instance, French fries fried in the same oil as breaded chicken fingers or bread crumbs in a margarine container, may in fact transfer enough gluten to cause ill-effects for a celiac sufferer.
Select vegetables and fruits, salads and produce, and season them yourself with allowed ingredients. Stick to the rule of "plain." Most plain yogurt, cheese, puddings and milk products are safe, but always check ingredients. Plain eggs, beans, unprocessed meats, nuts and seeds are permitted. If baking gluten-free and wheat-based cookies make the gluten-free ones first and avoid any residual wheat flour dust or cross-contamination. When using shared products like peanut butter, mayonnaise and jam, be aware of knives, spreading and double-dipping. To avoid easy mix-ups, purchase dedicated jars of your favorite items just for your use to avoid contamination. Using parchment paper on baking sheets and separate utensils is another way to limit the risk of contamination. Keep it simple and maintain your nutritional health by choosing unprocessed, natural foods that comply with a gluten-free diet.
