Gluten refers to a group of plant proteins that trigger bouts of an autoimmune disorder known as celiac disease. If you have celiac disease, your body will launch an attack when you ingest foods or beverages containing wheat, barley or rye. The attack damages your small intestine and can lead to malnutrition. A gluten-free diet is the only proven treatment for celiac disease. However, five of the six food groups are naturally gluten-free, providing plenty of safe menu choices when you dine out.
Fruits and Vegetables
Fresh, unprocessed fruits and vegetables are gluten-free. If you have celiac disease, you can also eat frozen, canned or dried fruits and vegetables that don't contain thickeners, preservatives or additives that contain gluten. Since you can't always know all of the additives used in a particular dish when eating out, avoid entrees and side dishes that are breaded, marinated or thickened, suggests the Celiac Sprue Association.
Dairy Products
Milk and most other dairy products are gluten-free, says the Mayo Clinic. You can safely eat aged hard cheeses such as cheddar, Parmesan or Edam. Some brands of cottage cheese, pasteurized cheese and cream cheese have gluten added during the manufacturing process, so it can be risky to choose those menu items.
Meat and Meat Alternatives
Meat, fish and poultry are all gluten-free in their natural state. Other good protein sources include peanuts, tree nuts and legumes such as lentils, beans and chickpeas. Stay away from meat, fish or poultry that's been marinated in soy or teriyaki sauce unless you're sure the restaurant uses gluten-free varieties of these condiments. Remember that breading or batters used for frying may contain wheat or other gluten-laden grains. Avoid processed meats, including sausages, hot dogs and luncheon meats.
Fats and Oils
If you have celiac disease, you can safely choose gluten-free oils such as soy, safflower, olive, sunflower, canola or corn oil for salad dressings and cooking. Margarine, butter, cream, lard and pure mayonnaise are also gluten-free.
Grains and Starches
Breads, pastas, cookies, crackers and cereals containing wheat, rye or barley are forbidden on a gluten-free diet. When reading a menu, look for products made from corn, quinoa, hominy grits, buckwheat, rice or potatoes. Ask your server to check with the chef to ensure gluten-containing grains haven't been added during the cooking process.
Beverages
People with celiac disease can safely drink coffee, tea, hot chocolate made with cocoa and carbonated drinks. Although many beers are made from forbidden grains, distilled alcohols like whiskey, rum, gin and vodka are gluten-free. Wine is also a gluten-free beverage, says the National Foundation for Celiac Awareness.
