Gluten is a protein found in wheat, barley, rye and related grains. This protein causes problems when your body identifies it as a pathogen and attacks it, a condition known as celiac disease. Your body can damage the small intestines in its attempts to attack gluten. Some individuals cannot tolerate gluten for other reasons and experience stomach pain, bloating and indigestion. If you have gluten intolerance or sensitivity, your doctor will recommend a gluten-free diet.
What to Expect
Gluten is found in many foods. Removing it from your diet is not easy, but doing so can greatly improve your symptoms. There is no cure for celiac disease; you must remain on a lifelong gluten-free diet to prevent damage to your intestines. Focus on lean meats, vegetables, fruits and grains such as rice to simplify following a gluten-free diet. Prepare your own food as much as possible so that you have control over ingredients. Read food labels. Shop in your grocer's gluten-free aisle when choosing packaged foods.
Meat and Dairy
Eat fresh meats freely, as they contain no gluten. Avoid breaded meats and fish. Processed meats, such as bologna, patties and sausages, may contain gluten. Soy protein meat-substitute products generally contain gluten. Drink whole, low-fat, skim and evaporated milk, which are gluten-free. American and aged cheeses are also gluten-free. Avoid malted drinks. Yogurt, sour cream and chocolate milk may contain gluten.
Wheats and Grains
Avoid baked products, such as breads, cakes and pies, unless labeled gluten-free. Choose rice and gluten-free pastas. Eat cream of rice, wild rice and breads made with potato, corn, tapioca and quinoa flour. Packaged cornbread may contain gluten. Select corn tortillas, as well as gluten-free pancake and waffle mixes. Choose ready-to-eat, gluten-free rice cereals.
Fruits, Vegetables and Fats
Choose butter, margarine and vegetable oil. Avoid salad dressings that contain gluten, as well as gravies and creamy sauces. Enjoy fresh, frozen and canned fruits. Avoid fruit fillings, which generally contain gluten. Eat fresh, frozen and canned vegetables. Avoid creamed and breaded vegetables. Check labels for vegetables prepared with sauces, as these can contain gluten. Check the ingredient list of soups carefully to avoid gluten. Most commercial soups contain gluten unless labeled gluten-free.
Snacks and Beverages
Avoid baked snacks, including cookies, pies, cakes, donuts and pretzels. Choose gluten-free snack options available in your grocer's gluten-free section. Avoid beer, ale and drinks containing malt. Drink tea, fruit juices and carbonated sodas. Ask your doctor to provide a complete list of safe, gluten-free foods.
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