Many supermarkets offer gluten-free foods and products. If you are allergic to gluten, supermarkets make it more convenient to avoid it. Gluten is a protein that occurs in wheat, rye and barley. In addition to purchasing foods that are naturally gluten-free at supermarkets, you also can purchase products specially made without gluten.
Gluten Allergy
An allergy to gluten is called celiac disease, and it affects about one person in every 133 people, according to the Gluten Intolerance Group of North America. In celiac disease, the body's immune system reacts when gluten enters the body, resulting in reactions including inflammation and damage to the intestinal tract. In order to prevent further damage to the intestines, affected individuals must avoid all gluten. Some individuals are sensitive to gluten but do not suffer damage to their intestinal tracts; but they still can benefit from restricting gluten in their diets. Gluten occurs in foods that are derived from wheat, barley and rye, and it also is added as a dough texturizer to some baked products. Derivatives of wheat, such as modified food starch or fermented wheat, may be added to sauces, marinades and some dried products to improve thickness.
Naturally Gluten-free Foods
Even though you may be avoiding gluten, you do not have to suffer from an overly restricted diet. Aside from wheat, rye and barley, you can eat unprocessed foods with relative confidence. Meat, poultry, fish, seafood, vegetables, fruit, milk, nuts, eggs and legumes are naturally gluten-free. Soy products including tofu are safe, but some meat substitutes such as seitan contain gluten. Processed foods may contain gluten, so carefully read labels of packaged foods. Rice, potatoes and corn are starchy foods considered safe by the Gluten Intolerance Group of North America. In addition, almonds, garbanzo beans, fava beans, nuts, buckwheat, tapioca, quinoa, amaranth and millet are often processed and ground into flour to work as substitutes for wheat and oat flour in baked products.
Breads, Pastas, Cereals, Pizza Crusts
Specialized breads, pastas, cereals and crusts are made without wheat, and many of these products are gluten-free. Look carefully at packaged products for the ingredients. Avoid foods that contain wheat, gluten, modified food starch, or malted barley, rye, or wheat, the Gluten Intolerance Group of North America suggests. It also shows that wheat can be identified as semolina, durum, triticale, graham, kamut or spelt. Some products are labeled gluten-free, and as you become familiar with the gluten-free diet, select items with gluten-free labeling. Certain foods, such as cornbread, potato bread or even rice-based cereals might seem gluten-free, but read the ingredients carefully, because wheat is often used as a secondary ingredient to improve the texture. According to Health Canada, oats are gluten-free and can be tolerated by some individuals, but be sure to select gluten-free oats processed on equipment separately from other wheat products, to avoid cross-contamination.
The Supermarket Bakery
Buying pre-baked items may seem like a good idea, but exercise extreme caution when choosing items from the bakery section. Some items may be wheat-free, but they still contain gluten. Because wheat products are often baked on site, there is the potential of cross contamination of food allergens, including gluten, onto non-wheat foods. Most of the time, gluten-free bakery items are prepared off-site and sold pre-packaged. Look for products that have been made in gluten-free facilities in order to prevent accidental gluten exposure.
Baking Mixes
Baking gluten free at home can be challenging, because recipes may contain unusual ingredients. Gluten-free baking mixes are a more convenient approach to home baking. Some baking mixes are costly, because gluten-free ingredients are more expensive and less commonly used. Common wheat flour substitutes include rice, almond, potato, quinoa, sorghum, amaranth and tapioca flours, which are safe for gluten-free baking as long as the products have been prepared at gluten-free facilities, according to the Gluten Intolerance Group of North America. Check the manufacturer's labels, and choose items that are made in dedicated facilities. In addition to mixes, gluten-free flour blends are available for converting standard flour recipes to gluten-free recipes.
Sauces, Marinades, Dips, Spreads
Seek out gluten-free sauces, marinades, dips and spreads. Many packaged items appearing gluten-free might include modified food starch, a product often derived from wheat or barley. Modified food starch is used to thicken products, such as liquids, according to the American Key Food Products website. Soy sauce does not have modified food starch, but most formulas include fermented wheat, which helps provide flavor and aroma, Kikkoman's website shows. Instead, choose gluten or wheat-free soy sauce or tamari, the Gluten Intolerance Group of North America shows. Make spreads at home to be sure the products or gluten-free, and carefully read labels to avoid accidental gluten contamination. If you are unsure about a product, do not eat it.
