Gluten is a protein found in wheat, barley, oat and rye. Individuals with celiac disease experience malabsorption of gluten which may lead to symptoms of weight loss, abdominal pain, diarrhea and nutritional deficiencies. Gluten is found in breads, cereals, pastas, cookies and other baked goods. It is also "hidden" in many processed foods, so learning to read food labels is essential for anyone following a gluten-free diet.
What to Look for
While a gluten-free diet can be challenging, there are lots of foods that do not contain gluten. Any type of meat such as beef, pork, poultry, luncheon meats or fish is acceptable provided they are prepared without breading. Grill, bake or broil meats with fresh herbs. Read labels carefully on seasoning mixes as they may contain a gluten-stabilizer. Your best bet is to use straightforward single herbs and spices such as parsley flakes, dried rosemary, oregano or thyme.
Many dairy products are also acceptable on a gluten-free diet. Choose non-flavored milk and read labels on ice cream and other frozen desserts as they may be processed with gluten stabilizers. Any fruit or vegetable is acceptable except those that are breaded or "creamed."
As far as bread products go, look for those products made from buckwheat, cornmeal, soybean flour, rice flour or potato flour. Rice cakes, cream of rice, tapioca or rice itself are gluten-free. There are a myriad of choices of packaged gluten-free foods available in the special foods sections of your grocery or local health food stores. For example, you can find gluten-free frozen waffles, gluten-free snack crackers and gluten-free pasta. You can also purchase products to make your own gluten-free baked goods, such as rice flour, cornmeal or potato flour, and gluten-free baking mixes.
Look for gluten-free cooking classes in your area to help you learn how to cook this way. You may also consider purchasing a gluten-free cookbook to help add more taste and variety to your diet.
Common Pitfalls
A person with a gluten sensitivity needs to avoid all commercial bread products, cereals, cookies, baked goods, crackers, wheat pastas and baking mixes, as well as beer, ale, whiskeys, root beer, malted milk beverages, soy sauce, commercial salad dressings (which often contain a gluten stabilizer) and products made with hydrolyzed vegetable protein. Read labels to identify any form of gluten or grain containing gluten.
A gluten-free diet can be lower in B vitamins, iron and fiber, so check with your physician about starting supplementation. Adequate iron can be consumed by eating high-iron gluten-free foods (meats) or by cooking in cast iron pans. Eating plenty of fruits and vegetables will insure adequate fiber.
