Gluten is a protein in grains such as wheat, rye and barley. Gluten gives dough shape and provides the chewy texture in breads. It can also cause gastrointestinal problems for people who are sensitive or intolerant. Gluten-free diets are becoming easier to follow as many foods are naturally gluten-free and others are being made in gluten-free versions.
Naturally Gluten-Free
Many food categories in their natural form are gluten-free. This includes fruits, vegetables, meat, poultry, fish, dairy, eggs, nuts and oils. Avoid prepared versions of these foods that may be mixed with or contaminated by gluten, such as chicken nuggets, processed meats, luncheon meats and some yogurts. Some restaurants add pancake batter to omelets, so be sure to ask. Dry roasted nuts and peanut butter may contain gluten derivatives. Read the ingredient labels on processed foods or stick to natural versions.
Risky
Oats are naturally gluten-free but are sometimes contaminated during storage or processing. According to a statement in the "Journal of the American Dietetic Association" in March 2003, the extent of gluten contamination in commercial oats is unknown and patients with celiac disease should only consume oats tested to be gluten-free. Some companies diligently process oats to avoid contamination and others specialize in gluten-free oats such as Bob's Redmill, Legacy Valley and Lara's Rolled Oats.
Processed and Prepared
Prepared foods often contain gluten grains or additives derived from gluten grains. Increased awareness of gluten-free requirements means more manufacturers will be labeling foods for food allergy and when appropriate, gluten-free. In July 2007, the Food and Drug Administration's gluten-free labeling rules stated that a food must not contain a gluten grain or its derivatives in amounts larger than 20 parts per million. Review food label for possible gluten ingredients. The following ingredients may be a source of gluten and require further investigation; hydrolyzed vegetable protein or HVP, flour or cereal, vegetable protein, malt or malt flavoring, modified starch or modified food starch, vegetable gum, soy sauce or soy sauce solids. Avoid products listing terms such as stabilizer, starch, flavoring, emulsifier and hydrolyzed, as they usually indicate a gluten grain source.
Restaurants
Many restaurants have developed gluten-free menus, including Outback Steakhouse, Bonefish Grill, Carraba's Italian Grill, Chili's Grill and Bar, On the Border Mexican Grill and Macaroni Grill. Wendy's, Dairy Queen and Subway also offer gluten-free menus. Most other fast food restaurants offer allergen information.
