Many people never even think about gluten in food until they are diagnosed with celiac disease or a gluten intolerance. If your body cannot process gluten or has an immune reaction to this substance, your diet needs to be adjusted accordingly. Many unlikely foods contain gluten products, which can pose dietary challenges. Following a gluten-free diet does not have to involve deprivation, however. With a little research, you can make appropriate choices that enable you to still eat many of the foods you enjoy.
Significance
Approximately one in 133 people are diagnosed with celiac disease, an autoimmune disease in which the body has adverse reactions to gluten, says Gluten-Free Living. Many more people have not been diagnosed, and as many as one in seven people are gluten intolerant, but do not have celiac disease, says Foodintol.com. Individuals who have celiac disease or who are gluten intolerant need to follow a gluten-free diet, which involves avoiding any foods containing gluten or that have been in contact with gluten.
Function
Gluten is the "glue" in flour that helps form the structure of dough and holds it together, and also acts as a leavener, says the Children's Digestive Health and Nutrition Foundation. It is a protein that is in wheat, barley, rye and the derivatives of these products. These ingredients may also be added to processed products for various reasons, so a gluten-intolerant individual needs to be cautious when choosing foods.
Acceptable Foods
A gluten-intolerant individual can still eat grains and bread products, but these products need to be made from certain ingredients. Gluten-free grains include amaranth, corn, flax, millet, potato starch, quinoa, rice, soy, tapioca and teff, says the CDHNF. Fresh fruits and vegetables are gluten-free and can be eaten freely. Dairy products such as unflavored milks, cream, most yogurts, butter, cream cheese, cottage cheese and sour cream are fine. Meats, chicken, fish and eggs are fine, as long as they are not breaded, and snacks such as popcorn, regular potato chips, rice crackers and rice cakes, most ice creams and pudding can also be part of the gluten-free diet, according to the CDHNF. Jams, jellies, honey, peanut butter, spices, ketchup, sugar and most salad dressings are fine for the gluten-sensitive or -intolerant individual to eat.
Foods to Avoid
Grains containing gluten include bran, bulgur, orzo, rye, couscous, barley, farina, kamut, triticale, matzo meal, seitan, semolina, spelt, udon, wheat and wheat products, says the CDHNF. Pizza, pastas, breakfast cereals, waffles, pies, cakes, cookies and snack foods may all contain gluten products, and unless it specifically states that the product is gluten-free, read the ingredients carefully. When going out to a restaurant, let the waiter and cook know you are gluten intolerant and ask specifically about how dishes are prepared and whether flour is added to the dishes.
Considerations
It can be difficult to find a wide variety of gluten-free foods at a regular supermarket. Many specialty supermarkets that specialize in organic or natural foods often have a wider supply of gluten-free products, and some health food stores may also carry gluten-free foods. There are also online retailers that cater to gluten-intolerant individuals.
