Gluten, a protein found in wheat, rye and barley, lurks in many of the foods we commonly eat. For most people, gluten is a harmless protein, but for those with sensitivity to gluten, or celiac disease, the protein sets off an immune system response that attacks the small intestine and causes unpleasant side effects. Fortunately, finding gluten-free foods is becoming easier as the prevalence of celiac disease increases. According to the University of Chicago Celiac Disease Center, one in 133 Americans have celiac disease. Cutting gluten from your diet demands a lot of work, but these gluten-free staples will get you off to a great start.
Corn
A native cereal plant to the Americas, corn has a history that dates back to ancient Mayan and Native North American civilizations. Whole corn kernels milled into corn flour and corn meal are used to make breads, tortillas and polenta or corn meal mush. Cornstarch is used as a thickener and gives soups and sauces texture. Choose a corn tortilla over a flour tortilla and prepare polenta instead of wheat pasta for a gluten free meal.
Legume Flours
Though sometimes tricky to find in the supermarket, flours made from beans, garbanzos (chickpeas), favas, lentils, and peas serve as protein-packed wheat flour alternatives. However, you will need to add a starch such as tapioca or potato to provide the elasticity that gluten gives to wheat flour.
Quinoa
Known for its high nutritional value, quinoa is a grain with roots in the ancient Incan Civilization of the Andes in South America. Packed with protein, fiber, magnesium and iron, quinoa is a healthy addition to any diet. Cook quinoa just as you would cook rice for a vegetarian- and celiac-friendly side dish.
Rice
As the staple grain for much of the world's population, rice is considered non-allergenic. Select brown rice for a healthy whole grain boost in your diet. According to the Celiac Sprue Association, the outer hull of brown rice is an excellent source of thiamin, niacin, vitamin B-6, iron, phosphorus, magnesium, potassium and fiber.
Soy
Soy beans, soymilk and soy products such as tofu and soy protein are generally gluten free. However, read all product labels to check for added gluten or wheat before assuming a processed soy product is safe. As an added benefit, soy is high in protein and isoflavones, an antioxidant that is credited with protecting against cancer.
Dairy
Milk, cheese, cream cheese, cottage cheese, plain yogurt, and most ice cream are gluten free. Watch for milk drinks, flavored yogurt, sour cream, cheese sauces and spreads-- they may contain wheat as a thickening ingredient. Dairy products are rich sources of protein, calcium and vitamin D, but sometimes cause allergies in people with celiac disease.
