Celiac disease occurs when your body has an autoimmune response to grains containing gluten such as barley, wheat and rye, and damages the small intestine. Without treatment, celiac disease places you at risk for malnutrition, osteoporosis, anemia and cancer of the intestine, states the National Institute of Diabetes and Digestive and Kidney Disease. The only cure for celiac disease is a gluten-free diet. Learning to eat gluten-free may seem challenging but is important for overall health if you have celiac disease.
Read Labels
Learning to read product labels is imperative for gluten-free living. United States food labeling laws require that all products containing wheat indicate such on product packaging, states the National Institute of Diabetes and Digestive and Kidney Disease. However, wheat free does not mean gluten-free. Other sources of gluten, such as barley, malt or rye, are not required to be listed on product packaging.
Look for hidden sources of gluten on product packaging. Hydrolyzed vegetable protein, modified food starch and malt are common additives that contain gluten. Call a product manufacturer to inquire whether the product contains a source of gluten if you are not sure.
Choose Fresh Foods
Many foods are naturally gluten free. Learning to incorporate these foods into your daily diet may make meal planning easier with less stress over gluten contamination. Fresh fruits and vegetables are naturally gluten free. Choose fresh, unprocessed produce when possible. Fresh, unprocessed meats are also naturally gluten free. Choose fresh cuts of beef, pork, fish or poultry and avoid processed or seasoned meats such as lunch meat or hot dogs, as these may contain gluten.
Dairy products are also gluten free. You may enjoy cheese, milk, cottage cheese, unflavored cream cheese and some yogurts and ice cream. Be wary of dairy products, like ice cream, that may contain gluten additives like cookie or brownie pieces.
Choose Gluten-Free Grains
Many grains are gluten free and can be used in place of gluten grains for cooking and baking. Gluten-free grains include quinoa, wild and brown rice, corn, tapioca, teff, potato flour and starch, flax, buckwheat, arrowroot and sorghum. Enriched rice may contain gluten additives; read product labels to ensure enriched rice is gluten-free. Commercially available gluten-free breads, pastas and baked goods are often made from a combination of these gluten-free grains.
Get Help
Learning to shop for gluten-free foods and prepare safe meals at home may seem daunting when first starting out on the gluten-free diet. The Children's Digestive Health and Nutrition Foundation recommends meeting with a dietitian for help in learning how to follow a gluten-free lifestyle. Support groups for celiac sufferers may also beneficial for real-life support and encouragement in learning, and sticking to, a gluten-free diet.
References
- Children's Digestive Health and Nutrition Foundation: Gluten Free Diet Guide for Families
- National Institute of Diabetes and Digestive and Kidney Disease: Celiac Disease
- University of Virginia Health System: The Gluten-Free Diet: An Update for Health Professionals
- University of Chicago Celiac Disease Center: Living with Celiac Disease
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