Gluten is a protein that is found in wheat, barley, triticale and rye. Although most people can consume gluten without any complications, people who are gluten intolerant or have celiac disease should avoid gluten. MayoClinic.com reports that gluten can cause inflammation in the small intestines if you have celiac disease. Following a gluten-free diet can help patients of celiac disease to control symptoms and avoid many complications associated with the disease.
Grains
Any kind of food made of wheat can contain gluten. Grains that are generally gluten-free include rice, brown rice, corn, quinoa, millet, amaranth, buckwheat, arrowroot, soy and flax. Rice flour, cornmeal and potato flour may be used as alternatives to wheat flour to make foods gluten-free. Always check the labels of food to ensure that the food does not contain gluten, as processed foods can contain gluten. Gluten-free foods include rice pizza crusts, rice chips, rice crackers, rice pasta, almond meal, coconut flour, soy flour, bean flour, cassava, sago, tapioca flour, taro flour, cornstarch, sorghum flour and guar gum. The Celiac Sprue Association lists pure cornmeal chips, popcorn, rice wafers, tortillas and potato-based chips among its list of gluten-free foods.
Fruits and Vegetables
Fruits and vegetables are naturally free of gluten and are an essential part of a gluten-free diet, as they can help replace the fiber lost by avoiding wheat products. Processed foods like canned fruits, vegetable soups, fruit syrup and fruit sauces may contain gluten as a thickener, so it is beneficial to carefully examine the labels. Gluten-free vegetables include avocado, artichokes, arrowroot, beans, asparagus, Brussels sprouts, broccoli, beets, carrots, cucumber, eggplant, celery, peas, spinach, radish, peppers, okra, lettuce, mushrooms and garlic, among many others. Fruits including bananas, acai, apples, blueberries, dates, apricot, blackberries, cherries, currants, cranberries, figs, kiwis, guavas, grapes, lemons, mangoes, oranges, plums, papayas, peaches, strawberries and raspberries contain no gluten.
Meats and Dairy Products
Most fresh meats and dairy products are gluten-free but various preparation techniques and processing methods may add gluten to the foods. Meats such as chicken, buffalo, duck, beef, pork, lamb, venison, turkey, veal are free of gluten. Many dairy products such as unprocessed milk, cottage cheese, aged natural cheese and most yogurts contain no gluten. However, processed meats including meatballs, meat loaf, hot dogs, fried chicken and sausages as well as breaded meats generally do contain some gluten. Eggs are also gluten-free and provide amino acids to your body.
Other Foods
According to MayoClinic.com, other gluten-free foods include legumes, polenta, hominy grits, tapioca, potatoes, wines, distilled liquors and ciders. Nuts such as macadamia nuts, cashew, almonds and hazelnuts make healthy gluten-free snacks. Butter, olive oil, margarine, ice cream, pure mayonnaise, natural gelatin and peanut butter are also foods that contain no traces of gluten.
References
- Medical News Today: What is Gluten Intolerance? What is Celiac Disease?
- Health Now Medical Center: Guide to Avoiding Foods Containing Gluten
- MayoClinic.com: Gluten-free diet
- MayoClinic.com: Celiac Disease
- Celiac Sprue Association: Grains and Flours Glossary
- Colorado State University: Gluten Free Diet
