Gluten is a protein found in wheat, barley and rye that must be avoided if you have Celiac disease, or gluten intolerance. Consuming wheat when you have gluten intolerance may produce a severe gastrointestinal reaction, similar to an allergic reaction. In order to choose foods that do not contain gluten, you have to become familiar with reading food labels. As gluten intolerance becomes more well known and understood, you may see entire stores or sections of larger grocery stores dedicated to a gluten free lifestyle.
Food Labels
In the United States of America, the Food and Drug Administration requires food manufacturers to identify on the food label products containing the most common food allergens as ingredients; milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat. Gluten intolerance is not the same as a food allergy, but can still cause a severe reaction. Currently using the term gluten free on a food label is voluntary. If you're following a gluten free diet, you need to check the ingredients on a product to make sure it does not contain a gluten.
Ingredients to Avoid
Pay attention to certain ingredients to avoid if you're following a gluten free diet. Keep in mind that people have varying severity of gluten intolerance and may be able to tolerate some of the ingredients this list while others cannot. To avoid gluten, do not eat foods containing these ingredients: barley, bulgur, durham, farina, graham flour, kamut, matzo meal, rye, semolina, spelt, triticale and wheat.
In general, unless a food label states "gluten free," avoid wheat or other contaminating products: beer, bread, candy, cake and pie, cereal, cookies, crackers, croutons, gravy, imitation meat and seafood, oats, pasta, processed lunch meat, salad dressings, sauces, self-basting poultry and soup.
Safe Ingredients
Safe ingredients include amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flours including rice, soy, corn, potato, bean, hominy grits, polenta, pure corn tortillas, quinoa, rice and tapioca. Certain foods are gluten free and considered safe for consumption, such as plain unbreaded fresh meats, fish and poultry, fruit, most dairy products, potatoes, rice, vegetables, wine and distilled liquors, ciders and spirits
Tortilla Chips
Tortilla chips can be made with a variety of flours, making them a risky food for gluten intolerant people. A quick walk down the chip aisle in any grocery store will reveal several brands of this tasty favorite. To ensure your tortilla chip is in fact gluten free, first look for the voluntary gluten free label on the front of the package. If you don't see this label on any of the tortilla chips, start with 100 percent corn chips and check the ingredients label for any of the offending ingredients listed above. Most often, corn chips are safe, while other types of tortillas are made with wheat flour.
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