Gluten, the sticky protein found in wheat and grains, can be a challenge to eradicate from your diet because it is one of the most commonly used substances to bond elements in foods. Whether you have celiac, gluten-intolerance or simply want to cut down on your gluten consumption, eliminating the omnipresent ingredient takes some time and patience. But with a little dedication, your gluten-free lifestyle will soon become second nature.
Gluten-Free vs. Wheat-Free
Carefully read food labels. Thousands of products claim to be "wheat-free," but they contain gluten, since the protein is derived from wheat and many other grains. Several foods you may not think to contain gluten, do, and the smallest amount can cause problems and trigger your immune system. Unless the package specifically says "gluten-free" and the ingredients are truly free of gluten and wheat, do not chance it.
Main Dish
Sadly, doughnuts, croissants and bagels are out. Not to mention pizza, pasta and warm chocolate chip cookies. No more birthday cake? Don’t fret. The obvious: cereal, pasta and bread (unless noted "gluten-free") should be avoided, as well as all forms of wheat and grains including rye, oats, barley, kamut and spelt.
Read the ingredients in soups, bouillon and blue cheese, which may contain wheat. Furthermore, matzo flour, chicken nuggets, meatballs, baked beans, pates, self-basting turkeys, crab cakes and processed meats may contain gluten. Vegetarian meals often contain gluten; steer clear of seitan and review ingredients for soy-based veggie burgers. Although vegetables are naturally gluten-free, when mixed in sauces or when fried, additives and flavorings containing gluten may be present. Beware of the following hidden ingredients: hydrolyzed plant protein (HPP), hydrolyzed vegetable protein (HVP), modified food starch, vegetable gum, flavorings, caramel coloring and emulsifiers.
Condiments
Gluten contamination is hidden everywhere. Sharing condiments should be avoided; purchase your own and separate them with a labeling system. Beware of gravy and sauces that use flour as a thickening agent. Chutneys and pickles, white pepper, brown rice syrup, dressings and spices may contain traces of gluten and should be avoided. The same goes for your everyday condiments, such as mustard, ketchup, maple syrup and mayonnaise. Surprisingly, even your tasty potato chips may contain gluten, though some don't. Always be safe and study the labels for additives such as food starch, binders, wheat starch, malt, citric acid, baking powder, mono and di-glycerides, oils, soy sauce, textured vegetable protein (TVP), vinegars, rusk and flavorings.
Beverages
Be cautious with blended and herbal teas, as the flavors may be derived from gluten grains. Cocoa, tomato juice, premade shakes, root beer, syrups and instant coffee can also contain trace amounts of gluten. Several nondairy milk products contain the hidden ingredient due to the barley used in processing the natural flavor.
At happy hour, it’s best to avoid beer. When it comes to cocktails and spirits, steer clear of flavorings, mixes and malt. Potato vodkas, distilled whiskey, unflavored rums and tequilas are naturally gluten-free. You’re usually in the clear with wines; however, many wineries use old oak barrels sealed with food grade paste.
Beware of Extras
Many products often get overlooked when it comes to gluten. Survey the hidden gluten ingredients mentioned above in your gum, peanut butter, chocolate, licorice and energy bars. Don’t forget to check the fine print on your vitamins, medications, vitamin E oil, cosmetics, mouthwash and toothpaste; gluten could be lurking in any of these.
Gluten-Free Food Shopping
For a quick and painless shopping experience, it’s always best to come up with a strategy. Before heading out the door, compile a grocery list that can be used for future trips. Remember to double-check that the product is in fact gluten-free—you’d be surprised at how many brands make false advertising claims. Call the company if you’re unsure and be diligent about reading labels. Ingredients can change and you don’t want to be caught with gluten in your basket.
References
- The Gluten-Free Nutrition Guide, Tricia Thompson, M.S., R.D. 2008
- The Complete Idiot’s Guide to Gluten-Free Eating, Eve Adamson, Tricia Thompson 2007
