Gluten is a protein found in wheat, barley and rye. While a person may be intolerant of gluten, gluten does not cause a true allergic reaction, according to MayoClinic.com. Celiac disease, however, occurs when the body reacts to gluten by attacking the small intestine. While similar to an allergic reaction, celiac disease is not the same. Whether you are gluten intolerant or have celiac disease, you'll need to remove gluten from your diet for better health.
Avoid Gluten-Containing Grains
Wheat, barley and rye contain gluten. Many commercially prepared foods are made with one or more of these grains. Starting a gluten-free diet begins by eliminating these grains from your diet. Reading food labels is the easiest way to determine whether or not a food item contains gluten. When reading food labels, look for wheat, barley, rye, malt, or modified food starch wheat as these are gluten-containing ingredients. Bread and bread products like rolls, pancakes and pizza crust, pastas and baked goods such as pie and donuts are commonly made with gluten-containing grains.
Eat Alternative Grains
You can enjoy alternative grains that are gluten-free such as white, brown and wild rice, corn, buckwheat and quinoa. Many products made with gluten-free grains are available on the market to replace those with gluten. Rice and corn noodles, breads made with rice flour, crackers, snacks and sweets are all available with alternative, gluten-free grains. Look for products labeled gluten-free to make it easier to find a selection of foods made with alternative grains.
Avoid Processed Foods
Many processed foods contain gluten. Processed lunch meats, hot dogs, soups and frozen meals may contain wheat. Any commercially prepared food may have gluten-additives. Cooking fresh meals at home with naturally gluten-free ingredients is a good way to avoid processed, gluten-containing foods.
Eat Fresh Foods
Fresh, unprocessed fruits, vegetables including potatoes, and meats are naturally gluten-free. The Celiac Sprue Associations suggests beginning a gluten free diet by choosing as many naturally gluten free foods as possible. Choose fresh or raw produce over commercially processed produce, which may contain seasonings or additives containing gluten. Fresh, unprocessed meats like beef, poultry, fish and pork are good choices.
