If your physician has told you that you have a severe form of food intolerance called celiac disease, you need to follow a gluten free diet for the rest of your life. Several very common grains, including wheat, barley, rye and spelt, contain gluten, which is a protein within the grains. Most commercially available baked goods contain gluten, which means they're off-limits to you. But you still have many food options.
Cause/Symptoms
People who suffer from celiac disease must follow a gluten-free diet, because the protein destroys the lining of their small intestines, according to the National Institute of Diabetes and Digestive and Kidney Disorders. Symptoms of celiac disease include diarrhea, constipation, bloating, weakness, weight loss, anemia and arthritis. The institute says that there's no medical evidence for following a gluten-free diet unless you've been diagnosed with celiac disease. However, some people go gluten-free without a celiac disease diagnosis, saying that the diet helps them with symptoms that range from acne to infertility, according to the website Gluten-Intolerance-Symptoms.com.
Foods to Avoid
If you're assuming there's gluten in most breads, pastas and cereals, you'd be right. But many processed foods contain gluten, and in many cases the gluten isn't an obvious ingredient, according to Massachusetts General Hospital. For example, some sweeteners, imitation fish and bacon products, malted products and energy bars all can contain gluten. You'll need to check ingredients lists carefully.
Acceptable Grains
Most people in the first stages of a gluten free diet want to know what types of grains they can eat. Fortunately, those suffering from celiac disease or following a gluten free diet can safely consume a long list of grains, including the staples rice, corn and soy, along with more exotic substitutes such as sorghum, teff and quinoa, according to Massachusetts General Hospital. Gluten free food manufacturers offer a variety of baked goods made from these grains.
Other Options
The vast majority of fresh foods contain no gluten, and people following a gluten-free diet can enjoy them without worry, according to Colorado State University. These include fresh meats, eggs, many dairy products, vegetables and fruits. Plain beans and nuts also should be gluten free, and may offer you an added source of fiber.
Considerations
If you're following a gluten free diet for health reasons, eating out can be tricky, since many restaurant menu items contain gluten, according to Ohio State University Medical Center. However, many restaurants, mindful of the gluten free eating trend, now offer gluten free menus, and others may be willing to make substitutions so that you can enjoy a gluten free meal out.
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