Celiac disease is a genetic digestive disorder that damages the lining of the small intestines, interfering with the absorption of nutrients from food. This damage is a reaction to eating gluten, which is found in certain grains. A gluten-free diet therefore excludes the protein gluten. Eating a gluten-free diet can help you control symptoms and prevent complications of celiac disease. It may be difficult at times, but once you understand which foods you can eat and enjoy and which to avoid, it will become natural.
Gluten Identified
Gluten is the general name for one of the proteins found in grains, including wheat, barley and rye. It is the substance in flour that gives dough its structure and holds products together. If you suffer from celiac disease, eating foods that contain gluten can be harmful and cause damage to the intestines. Decreased absorption of nutrients can lead to nutrient deficiencies, anemia, decreased bone density, unintentional weight loss and deficiencies of folate and vitamin B-12. Diet is the primary treatment for celiac disease. You need to identify which foods contain gluten and avoid them.
Naturally Gluten-Free Foods
Your first instinct may be to raid the grocery store for gluten-free products. However, you should start by identifying naturally gluten-free foods at home. Concentrate on the familiar foods you eat. Look in the kitchen and refrigerator for fresh fruit and vegetables; meat, fish and poultry that is not breaded, marinated or processed; dairy, eggs, plain beans, nuts and seeds; white, brown or wild rice; oils; sugar and honey; soft drinks; whole or ground coffee and unflavored tea. Gluten-free fruits include fresh apples, bananas, berries, oranges, berries and 100 percent fruit juices. Gluten-free vegetables are potato, corn, spinach, lettuce, carrots and tomatoes.
Gluten-Free Packaged Foods
Now identify packaged foods that are gluten-free. Some packaged foods have hidden ingredients, so it is important to read the food label and ingredient list. Some packaged foods are naturally gluten-free. For example, frozen foods such as plain fruits and vegetables, most varieties of ice cream and sherbet and snack foods including popcorn, potato chips, corn chips, rice crackers, gelatin and nuts do not contain gluten. You may also eat canned chicken or tuna, dried peas, lentils or beans, grits, puffed rice cereal, corn taco shells, jams, jellies and marmalades, salt, pepper, herbs and spices, most salad dressings, mustard, ketchup, vinegar, pickles, relish and olives. These are naturally free of gluten. In addition, some packaged foods may come in gluten-free varieties; these include waffles, bread products, puddings, pancake mixes and pizza crusts.
Grains to Avoid
You are probably used to consuming gluten-rich grains on a regular basis. You should learn to differentiate between which grains include gluten and which are gluten-free. It is important to read labels and check ingredients even when a product says it does not contain gluten. Gluten-rich grains are often used as flavorings and additives. In general, you need to avoid wheat, barley and rye. This includes durum, bulgur, couscous, farina, orzo, semolina, graham flour, bran and seitan. Hidden sources of gluten may be found in beer and ale, wafers, croutons, candy, lunch meat, stuffing, broth, soy sauce, marinade, medications, lipstick and vitamin supplements.
Gluten-Free Grains
You should also be familiar with gluten-free grains and include them in your meals. These grains are both versatile and nutritious. Gluten-free options include rice, corn, amaranth, buckwheat, quinoa, sorghum, soy and oats.
Menu and Shopping List
After you have found the foods you can safely eat, plan your meals to include naturally gluten-free foods. Plan one week's menu to start with, and then make a grocery list to help you stay on track at the grocery store. When you enter the store, think about shopping around the perimeter, where you will find fresh foods that are naturally gluten-free. Stock up on nutrient-rich, low-fat fruits and vegetables, fresh meat, poultry and fish, dairy products and gluten-free grains. When you are ready to prepare the foods you have purchased, be sure to use proper food handling procedures. This includes using separate condiments to avoid wheat or other gluten-rich grain crumbs; using separate utensils, pans and toasters for gluten-free foods; and cleaning counter tops and cupboards frequently to remove any gluten-containing remnants.
References
- Colorado State University Extension; Gluten Free Diet Guide for People With Newly Diagnosed Celiac Disease; J. Li, et al.; March 2009.
- Gluten-FreeLiving.com: How to Get Started
- MayoClinic.com: Gluten-Free Diet; January 29, 2010.
- CDHNF and NASPGAN; Gluten-Free Diet Guide for Families
- Celiac Sprue Association: Gluten Free Diet -- Basic Diet Choices
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