Celiac disease affects 1 percent of all Americans, according to research from the National Institutes of Health. People with celiac disease and other forms of gluten intolerance cannot consume foods with gluten, a protein found in barley, wheat, rye, and sometimes in oats. Following a gluten-free diet is the only known remedy for celiac disease, and this can be a challenge, as many processed foods and restaurant menu options contain some form of gluten. Gluten-free diet choices include a wide range of foods, however, leaving plenty of healthy, nutritious options.
Fruits and Vegetables
All fruits and vegetables in their natural form are gluten free, including potatoes and sweet potatoes. Processed food, however, can include gluten. For instance, while French fries made with salt and oil are gluten free naturally, if the French fries are fried in oil used to fry gluten-containing foods, the oil is contaminated and not considered safe for a gluten-free diet.
Meat and Fish
All unprocessed meat and fish is gluten free. Processed meats and fish may contain gluten in preservatives, thickeners, sauces or smoking agents. Some commercial brands, such as Applegate Farms, label meats that are gluten free. For most manufacturers, consumers need to call the customer service line to ask questions about ingredients that may or may not contain gluten.
Legumes, Nuts and Grains
All legumes, such as beans, chick peas and peas, are gluten free. The National Digestive Diseases Information Clearinghouse notes in its brochure, "Celiac Disease," that the following grains are safe for people on a gluten-free diet: amaranth, arrowroot, buckwheat, cassava, corn, flax, Indian rice grass, Job's tears, legumes, millet, nuts, quinoa, rice, sago, seeds, sorghum, tapioca, teff, wild rice and yucca.
Some patients with gluten intolerance can handle small amounts of gluten-free oats. A 2004 study published in PLoS Med indicates that up to 40 percent of celiac patients experience digestive intolerance when consuming gluten-free oats, so people following a gluten-free diet should consult with a gastroenterologist before consuming oats.
Dairy
Dairy is naturally gluten free. Milk, eggs, butter, cheese and yogurt do not contain gluten, but processed-food additives, such as thickeners for yogurt, may contain gluten. Celiac patients and those with gluten intolerance need to read labels carefully and call individual manufacturers to determine whether processed dairy items contain gluten.
Soy
People following a gluten-free diet can consume all forms of soy, but as with many processed foods, must read labels carefully to determine whether gluten is present in the food. For instance, many commercial soy sauces use wheat as an ingredient, but some companies such as San-J make a wheat-free, gluten-free version. Most soy milks, tofu and other low-processed or non-processed soy products are gluten free.
Restaurant Foods
Cross-contamination and hidden gluten in restaurant foods can make eating out very difficult for people following a gluten-free diet. Major chain restaurants such as Olive Garden, P.F. Chang's, Longhorn Steakhouse and Wendy's offer gluten-free menus, and non-profit advocacy groups such as the Gluten Intolerance Group provide lists of restaurants that offer gluten-free menu options.
References
- National Institutes of Health: Celiac Awareness Campaign
- National Digestive Diseases Information Clearinghouse: Celiac Disease
- MayoClinic.com: Celiac Disease
- "Archives of Internal Medicine"; Prevalence of Celiac Disease in At-risk and Not-at-risk Groups in the United States: a Large Multicenter Study; Fasano, A. et al.; Feb. 2003
- "PLoS Med"; Oats Intolerance in Celiac Disease; Sollid, Ludvig; 2004
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