The protein gluten, found in many foods, can provoke food allergies and inflame the lining of small intestines of people who have celiac disease, an autoimmune disorder affecting one in 133 Americans, according to a Mayo Clinic fact sheet on gluten-free diets. Some people immediately feel the effects of consuming gluten in food, including bloating and fatigue. Studying food labels will help you identify which foods are filled with gluten.
Identification
According to an article in Woman's Day magazine about gluten-free foods, several carbohydrates contain high amounts of gluten, including rye, bulgur, durum, farina, kamut, matzo meal, semolina, spelt, triticale, wheat, oats and barley. Grains that are gluten-free include flax, corn, soy, amaranth, arrowroot, buckwheat, hominy grits, polenta, quinoa and rice.
Considerations
Gluten hides in many processed and grain-derived products, too. Pizza crust, crackers, chips, gravy, biscuits, bread, muffins, dumplings, croutons, cereals, pasta, flour tortillas, pastries, and flour-thickened soups and sauces all potentially have high gluten content. In addition, grain-derived alcohols and beers are high in gluten. Look for a gluten-free label on products to ensure that they have not been contaminated by gluten during processing.
Misconceptions
Not all animal-based proteins are free of gluten. Hot dogs and lunch meats, especially low-fat and nonfat products, often contain cornmeal, flour, bread crumbs or other high gluten products as filler. Marinated, breaded and battered animal proteins also potentially have high amounts of gluten.
Prevention/Solution
Foods high in gluten also often have high concentrations of essential vitamins and minerals. If you eliminate high-gluten foods from your diet, consult with a health care provider about how to replace potential nutritional deficits such as iron, fiber, calcium, thiamin, niacin, riboflavin and folate.
Expert Insight
Cynthia Sass, the nutrition director for Prevention magazine, warns people against buying gluten-free foods unless they have food allergies or celiac disease. She points out that gluten-free foods are not lower in calories, nor do they offer additional vitamins or minerals. They also tend to cost more than their gluten-filled counterparts.
