Gluten is a protein that helps dough rise and acts as a binding agent in baked goods. Wheat, barley and rye all contain this protein and need to be avoided on a gluten-free diet. While there are some foods that obviously contain one of these grains, such as wheat bread, there are many foods in which gluten hides in the form of such ingredients as barley malt flavoring. Unfortunately for those suffering from celiac disease or gluten intolerance, even the small amount of gluten hidden in these foods can cause problems and must be avoided.
Grains and Products Made With Grains
Wheat, barley, rye and triticale are all grains that must be avoided on a gluten-free diet. Durum, graham, kamut, semolina and spelt are all derived from wheat, so they must be avoided as well. Oats do not directly contain gluten; they are, however, almost always contaminated with wheat and should be avoided unless labeled gluten-free. All breads, pastries, cereals, pasta, crackers and other baked goods should be avoided unless they are labeled gluten-free.
Other Products Containing Gluten
While baked goods are an obvious source of gluten, there are many other processed foods that frequently contain gluten. Soy sauce, licorice, beer, bouillon cubes, gravy, prepared sauces and processed lunch meats are among these foods. These should not be eaten unless labeled gluten-free.
Additives, Fillers and Flavorings
Many additives, fillers and flavorings often contain gluten. These include malt flavoring, hydrolyzed vegetable protein, natural flavorings and caramel coloring. If any of these ingredients is listed on a label, it is best to either avoid the food or contact the manufacturer to find out if it is gluten-free. Dextrin, a filler in many medications, can also contain gluten, so medication labels need to be checked as well as food labels. Maltodextrin, MSG and modified food starch may also contain gluten if manufactured outside of the United States.
Contaminated Products
Because even a small amount of gluten can cause health issues, processed foods and restaurant items can often be a problem for people with celiac disease. French fries, for instance, can make someone on a gluten-free diet sick if they have been fried in the same oil as breaded chicken fingers. Foods made in factories such as potato chips, corn chips, corn tortillas and chocolate can also be contaminated if the equipment is also used to make wheat products. Some companies, like Frito Lay, provide online lists of their gluten-free products.
References
- Gluten-Free Girl; Shauna James Ahern; 2007
- Signs and Symptoms From a Functional Perspective; Dicken Weatherby, N.D.; 2004
- Celiac Disease Foundation Guide
