Gluten is a protein found in certain grains such as wheat and barley. It is this ingredient which triggers celiac disease, a common disease which effects one in 133 Americans according to the University of Maryland Medical Center. Those with celiac disease or gluten sensitivities should follow a gluten-free diet. If you suspect a gluten allergy or celiac disease, it is important to seek proper medical care.
Gluten-free Grains
MayoClinic.com lists several grains to abstain from completely when trying to avoid gluten, specifically: wheat, barley, rye, spelt, semolina, bulgar, kamut, durham and graham. It also warns that items such as beer, cake, cookies, crackers, gravy, croutons, pasta, oatmeal and soups may contain gluten unless labeled "gluten-free". It is important to read labels, even on items such as salad dressing, to see if gluten or wheat are among the ingredients. Grains which are naturally gluten-free include: rice, soy, corn, cornmeal, hominy, buckwheat, polenta, quinoa and tapioca. Many of these grains can also be made into flour and used as a wheat substitute.
Fruits and Vegetables
Most fresh fruits and vegetables are also naturally gluten-free, and can be eaten freely. However, be sure to read labels on pre-packaged, canned and frozen vegetable dishes. Many of these items, especially soups and stews, are prepared with sauces or other ingredients containing wheat or wheat-gluten.
Meat, Eggs and Dairy
Although high in other proteins, fresh meat, eggs and dairy products are naturally gluten-free. However, cured meats, such as luncheon meat and hot dogs, may contain wheat or other fillers with gluten. Milk, yogurt and cheese by themselves are also naturally gluten-free. Pre-packaged dairy products such as pudding and ice-cream, or certain dairy substitutes may contain gluten-rich grains. The gastroenterologists of Jackson and Siegelbaum in Pennsylvania warn that ingredient lists with terms such as stabilizer, starch, flavoring, emulsifier and hydrolyzed often mean that a grain containing gluten has been used in that product.
Nuts, Seeds and Legumes
One problem with a gluten-free diet is that it lacks the prebiotics present in whole grains such as wheat, rye and barley. Prebiotics are plant fibers that provide nourishment for the healthy bacteria which live in the intestinal tract. While these fibers can be found in plants such as chicory, Jerusalem artichokes and asparagus, legumes are also high in both soluble and insoluble plant fibers. In addition, nuts, seeds, dried beans and legumes are another source of protein and essential fatty acids. According to Jackson and Siegelbaum, diets rich in these plant fibers may also help lower blood triglyceride levels, control appetite and weight, lower the risk of cancers of the gut and strengthen the immune system.
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