Gluten is a protein found in wheat, rye and barley. Gluten intolerance can cause fatigue, headaches, mental fogginess, tingling of extremities and irritable bowel type symptoms. A more serious reaction is celiac disease, in which gluten generates an auto-immune response that damages the small intestine resulting in impaired nutrient absorption. Children with celiac often experience diarrhea, constipation, vomiting, abdominal pain and pale or fatty stools. Adults are more likely to have bone or joint pain, bone mass loss, depression, tingling of extremities, infertility or an itchy skin rash called dermatitis herpetiformis, according to the University of Maryland Medical Center.
Gluten-Free Grains
Gluten-free grains include amaranth, arrowroot, buckwheat, corn, flax, millet, oats, quinoa, rice, sorghum and teff. Flours and starches made from plants other than grains are safe. Examples are nuts, potatoes, sago, soy and tapioca. Gluten-free foods may be cross-contaminated by a gluten-containing grain during growing or processing. For example, while they do not contain gluten, oats are often grown near wheat or even rotated as a crop grown in the same field as wheat. Look for breads, cake mixes, pasta and flours that say on the label that they are gluten-free.
Food From Animal Sources
Food from animal sources are gluten-free in their natural state. If these foods are processed, however, they may contain thickeners or other additives made from gluten-containing grains. Choose fresh or frozen meat, poultry and fish, but avoid marinated or self-basted unless you are sure of the ingredients. Unflavored milk, cream, butter, margarine, sour cream, cream cheese, cottage cheese and aged cheeses are gluten-free. Use caution with processed cheese. Yogurt may contain gluten if it contains artificial thickeners or sweeteners.
Vegetables and Fruits
Vegetables and fruits are gluten-free. Fresh vegetables and fruits are naturally gluten-free, but as with food from animal sources, processed vegetables and fruits may contain gluten. Check labels of canned and frozen vegetables and fruits for additives that may be made from a gluten-containing grain. These can include marinades, soy sauce, thickeners, coatings and sauces. Canned soups, salad dressings and pasta sauces may also contain gluten. Cook as much as possible from scratch so that you control the ingredients.
Processed Foods
Thanks to a growing awareness of celiac disease, more companies are producing processed foods that are gluten-free and labeled as such. Look for these when shopping for a processed food. When in doubt, do not eat. Companies are required by law to note on the label whether wheat or a wheat-based ingredient is contained in the product, or if the food is processed where it may be cross-contaminated with wheat. Manufacturers, however, are not required to note whether the food contains rye or barley. Take a notepad to the supermarket and write down the brand and name of questionable products and ingredients, then research the item or contact the manufacturer to determine if you can safely eat the food.
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