Celiac disease is the most common reason for following a gluten-free diet. If you have celiac disease, or gluten sensitivity, you must follow a specific diet to protect your digestive system. A gluten-free diet excludes the protein gluten, found in grains such as wheat, barley and rye. If you wish to follow a gluten free diet, or if you have celiac disease, it is important to first discuss this decision with your physician.
Naturally Gluten-Free Foods
Some foods are naturally gluten-free and you can eat them without a problem. Examples of these include fresh meats, fish, poultry, fruits, most dairy products, potatoes, rice and vegetables. As for drinks, most wine, distilled liquors, ciders and spirits are gluten-free. It is still important to read the labels and see if any of these products come breaded or marinated, because they may contain added gluten.
Gluten-Free Grains and Starches
A few grains and starches are naturally free of gluten. You should still check that each item is labeled gluten-free or call the manufacturer to double-check. These grains and starches that are allowed in a gluten-free diet: amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flour, hominy grits, polenta, corn tortillas, rice, tapioca, and quinoa. Using these as substitutes will provide some of the fiber, vitamins, and minerals you may otherwise lack in a gluten-free diet. You can also use them in recipes instead of gluten-containing grains.
Getting Adequate Nutrition
When following a gluten-free diet, you may not get enough fiber, vitamins and minerals due to the lack of certain carbohydrates. Stores and food manufacturers make gluten-free and fortified products with additional nutrients and fiber to address this issue. Examples include fortified breads, cereals, cakes, cookies, crackers, oats, processed lunch meat, pastas, salad dressings and soup. If you have celiac disease and follow a gluten-free diet, you are at an increased risk for Type 1 diabetes and autoimmune disorders. Eating a variety of fruits and vegetables can provide antioxidants to fight free radicals, build the immune system and may help prevent diabetes. If you have concerns about getting enough nutrition on a gluten-free diet, discuss it with your doctor.
Food to Avoid
Some foods are off-limits and you cannot buy gluten-free versions. If you have any questions about all foods to avoid it is important to discuss with your physician or dietitian. The National Digestive Diseases Information Clearinghouse advises avoiding all drink and food items containing barley, bulgur, durum, graham flour, rye, spelt, wheat starch, wheat bran, wheat germ, cracked wheat and hydrolyzed wheat protein. Check all labels, because some of these items are added to products, used as a preservative or are in the foods in trace amounts.
Member Comments