Gluten is a storage protein in wheat, rye and barley. These grains are common in commercially produced foods, flour and food additives. A gluten-free diet is defined as a diet that excludes all sources of gluten protein. Avoiding gluten foods may be challenging. The University of Virginia Health System recommends meeting with a qualified nutrition professional to help make the transition to a gluten-free diet easier.
Diet Implications
A gluten-free diet is the only treatment for celiac disease. Celiac disease causes an immune response in the body each time you eat gluten. This immune response attacks the lining of the small intestine, causing damage and increasing the risk for long-term complications like malnutrition, osteoporosis and intestinal cancer, states the University of Chicago Celiac Disease Center. If you have celiac disease, following a gluten-free diet is the only way to heal your intestines and prevent health complications from the disease.
Foods to Avoid
Common foods made with gluten grains include bread and bread products, like rolls and pizza crust; baked goods; like cookies and cake; pretzels; pasta; and flour made from wheat, barley or rye. Prepared foods may also contain gluten, such as soups and frozen dinners. Food additives may be made with wheat, barley or rye. Modified food starch, malt, hydrolyzed vegetable protein, vegetable gum and soy sauce are common additives you must avoid on a gluten-free diet. Read product labels to determine which products are gluten-free and which are not.
Foods to Eat
Foods in their whole, unprocessed form are the safest to consume on a gluten-free diet. Choose fresh, unprocessed fruits, vegetables and meats. Many gluten-free grains take the place of gluten-containing grains and you can safely eat them on a gluten-free diet. Brown and wild rice, quinoa, corn, millet, sorghum and bean flours are safe options. Eggs, nuts, unseasoned beans and unflavored dairy products, such as cream cheese, cottage cheese, cow's milk and yogurt are also naturally gluten-free. You can also buy commercially prepared gluten-free foods, including safe breads, crackers, pasta, baked goods and snacks.
Nutritional Concerns
A gluten-free diet may place you at risk for nutritional deficiencies if you don't make a conscious effort to eat nutritious foods. Naturally gluten-free foods, like fresh vegetables, fruits, meats and dairy, provide a well-rounded variety of nutrients. However, prepared gluten-free foods are generally not nutrient-dense and may be high in fat and calories. You may consume less B-vitamins, folate, iron, calcium and fiber than your body needs while on a gluten-free diet. Your physician may recommend a daily multivitamin and nutrition counseling to help ensure adequate nutrition.
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