People with celiac disease or some other form of gluten intolerance must follow a gluten-free diet to avoid symptoms such as diarrhea, bloating, gas and mood disturbances. Gluten is a protein found in wheat, barley and rye. Left untreated, celiac disease can cause severe nutritional deficiencies, which may lead to further problems such as anemia, osteoporosis, fatigue, depression and neuropathy. Fortunately, the increase in awareness for this disease has led to a proliferation of gluten-free products and restaurant menu items.
Step 1
Read the labels on all packaged goods. Wheat ingredients can be found in soups, salad dressings, soy sauce, licorice, beer, bouillon, processed meat, imitation crab and some medications. In addition to wheat, look for barley-based ingredients such as barley malt or barley malt extract.
Step 2
Look for gluten-free alternatives to bread, pasta, crackers, cereal, cookies, burritos, muffins, waffles and pizza crust. These products are typically made from rice flour, millet flour or corn flour. If you do not like the first brand you try, sample several others. Gluten-free products vary significantly in taste and texture as new companies experiment with different recipes to take advantage of this emerging market niche.
Step 3
Look for alternatives to wheat-based flour. These include buckwheat, chickpea, fava bean, almond, corn and rice flours. Even if you are an experienced cook, you may need to follow recipes to make these flours work for you; rarely will you be able to replace wheat flour cup for cup with a gluten-free flour. To help you avoid this guesswork, many companies now offer pre-packaged, gluten-free cake, brownie, cookie, pancake, muffin and pizza crust mixes. You can find these products at your local health food store, some supermarkets and online.
Step 4
Get beyond bread and pasta by eating more cooked grains such as rice, quinoa, millet and amaranth. These grains go well with stir fries, stew, thick sauces, chilis and even eggs.
Step 5
Consume fewer grains and more produce by making sandwich wraps with leafy vegetables such as collards, kale, napa cabbage, Romaine lettuce and radicchio leaves. Serve peanut butter with banana, apple, cauliflower, carrots or cucumber instead of bread.
Step 6
Ask your server about sauces and toppings when eating out. Gravy almost always has flour in it, but so do other dressings. If you are sensitive to even small amounts of wheat or gluten, you should ask your server about cross-contamination. Ask if your meal will be prepared on the same surfaces, pans or a grill as wheat-based meals.
Tips and Warnings
- Many grocery stores--such as Trader Joe's, Wegman's, Publix and Shop Rite--now provide a shopping list of gluten-free items. Look for a celiac support group in your area. These support groups provide information and cooking tips. Many have gluten-free potlucks, where you'll know you can eat everything on the table.
- "Wheat-free" is not the same as "gluten-free." Newman's Own "wheat-free" chocolate sandwich cookies, for example, contain barley flour, which is not appropriate for people with celiac disease. If you are very sensitive, you may need to have kitchen equipment that is designated gluten free. Toaster ovens, cutting boards and colanders can all contaminate gluten-free food. You may also need your own containers of foods such as peanut butter, cream cheese or any other item that could come into contact with bread crumbs.
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