The number of people consuming a gluten-free diet is increasing as more people find they are intolerant or allergic to these whole grain proteins. A gluten-free diet is specifically used to treat celiac disease. Gluten can cause inflammation in the small intestines leading to gas, diarrhea, weight loss, stomach and joint pain, fatigue, and a skin rash in individuals suffering from celiac disease.
What is Gluten
Gluten is the umbrella term used for the storage proteins found in grain products like wheat, rye and barley. Gluten gives breads elasticity and helps it to rise and keep shape. The offending proteins have an amino acid sequence that triggers an immune response in individuals with gluten intolerance which causes damage to the small intestines lining.
What is a Gluten-Free Diet
A gluten-free diet requires removing all sources of gluten from the diet. This may seem easy at first, but gluten can be found in foods not expected to have wheat, rye or barley, such as processed sandwich meats. Consuming a gluten-free diet means checking labels to determine which foods are safe. This may take a while at first, but you will soon develop a list of safe foods. Luckily, manufacturers now produce gluten-free products to make the transition a little easier.
Foods with Gluten
Gluten can be found in foods made with wheat, rye and barley. Breads, pastas, cakes, pies and cereals are foods most commonly avoided by individuals on a gluten-free diet. Check ingredients labels for barley, bulgur, couscous, durham, farina, graham flour, kamut, matza, rye, semolina, seitan, spelt, triticale and wheat. Oats can be problematic for some individuals, so many choose to avoid oat products as well. There are gluten-free oats available.
Hidden Sources of Gluten
Wheat is used in many foods as a thickener, so be sure to read labels when on a gluten-free diet. Processed meats, salad dressings, soups, sauces, self-basting turkeys, gravies, beer, dry roasted nuts and candies can all contain hidden gluten. Watch for modified food starch, malt, food starch and flour as these could be sources of gluten.
Allowed Foods
There are still plenty of gluten-free foods to choose. Try grains like amaranth, buckwheat, corn, rice and quinoa. Pastas and breads made from rice, corn or potato are available, but make sure the label specifies gluten-free. Corn products like cornmeal, 100 percent corn tortillas and polenta are generally safe. Use arrowroot or cornstarch as a thickener. Fresh fruits, vegetables, beans, dairy products, meat and fish are good choices, but be careful to check the label of processed versions.
Considerations
Vitamin and mineral deficiencies can occur anytime a food group is removed from the diet. Work with a dietitian to ensure the gluten-free diet has sufficient amounts of iron, fiber, calcium, niacin, folate, thiamine and riboflavin. Ask your doctor if a supplement should be taken to help meet vitamin and mineral requirements.
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