Celiac disease is a chronic autoimmune condition characterized by damage to the small intestine as a result of ingesting the protein gluten, found in all foods containing wheat, rye, barley and triticale. The only way to manage celiac disease is complete elimination of gluten from the diet. Therefore, identifying gluten-free foods in supermarket aisles is essential for stress-free shopping for those with celiac disease.
Flours and Grains
Finding palatable alternatives to carbohydrates containing gluten can be difficult, typically resulting in much trial and error. Given that carbohydrates are a good source of fiber as well as essential vitamins and minerals, consuming enough is crucial. According to MayoClinic.com, a variety of grain choices exists for a gluten-free diet. These choices include amaranth; arrowroot; buckwheat; rice, soy, corn, potato and bean flour; hominy grits; polenta; pure corn tortillas; quinoa; and tapioca. Whenever possible, opt for whole grains such as brown or wild rice, quinoa, millet, buckwheat, flax and whole corn, says Dr. Picco of MayoClinic.com. Gluten-free carbohydrate snack choices found in most grocery stores include popcorn, rice cakes and rice crackers. A number of gluten-free packaged items and mixes are available on the market, including pizza crusts, breads, pancake mixes, crackers, cookies and cereals. Avoid all foods containing wheat, barley, rye, triticale, spelt, bulgur, graham flour, semolina, kamut, matzo meal, farina and durham, as these all contain gluten. Also, oats may need to be avoided, as cross-contamination often occurs during processing.
Fruits and Vegetables
All fresh fruits and vegetables contain no gluten and offer a quick and easy snack option. Starchy vegetables such as potatoes and corn are sources of carbohydrates that contain no gluten. Purchase fruits and vegetables in a variety of colors, as different colors indicate the presence of different vitamins, minerals and antioxidants.
Dairy and Eggs
Unflavored milk, cheese and most yogurts provide a good source of calcium; however, some processed cheese may contain gluten, so read the packaging before buying. Butter, cream cheese, cottage cheese and sour cream are also viable gluten-free dairy options. Eggs and egg yolks are gluten-free, as well.
Meats and Beans
Purchase fresh meats, poultry and fish without breading or marinade, as these typically contain gluten. Dried beans, lentils, peas, nuts and nut butters offer a vegetarian protein option for those with celiac disease.
Dressings/Sauces/Condiments/Oils
Sauces, marinades and gravies may contain gluten, according to the National Digestive Diseases Information Clearinghouse; however, gluten-free options are often available. Ketchup, mustard, non-malt vinegars, relishes, jams, jellies and most salad dressings typically contain no gluten. Vegetable, olive and canola oils can provide a gluten-free source of healthy fats for cooking.
Key Tips to Remember
Look for the phrase "gluten-free" on the packaging of all foods. Always read the label or contact the manufacturer before purchasing a product, as companies may change ingredients in packaged goods or a cross-contamination at the processing factory may occur. Lastly, the Celiac Disease Foundation provides links to gluten-free shopping lists from several grocery store chains.
References
- Celiac Disease Foundation: About Celiac Disease
- MayoClinic.com: Gluten-free Diet
- MayoClinic.com: Celiac Disease
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Celiac Disease
- North American Society for Pediatric Gastroenterology, Hepatology and Nutrition: Gluten Free Diet Guide for Families
- Celiac Disease Foundation: Grocery Shopping
