Gluten is a protein found in grains such as wheat, rye and barley. These grains are staple sources of protein for healthy individuals; however, if you have celiac disease, the gluten in these grains may damage your small intestine. This may cause symptoms such as abdominal pains, bloating, weight loss and nutrient deficiencies. A gluten-free diet may help alleviate the symptoms of celiac disease.
Prebiotic Fiber
Prebiotic fiber is naturally found in plant-based foods. This type of fiber may offer several health benefits: It may enhance calcium absorption, lower blood triglycerides, boost immune system function and reduce asthma symptoms; however, about 80 percent of prebiotic fiber consumed in the United States comes from grains, according to the Jackson Siegelbaum Gastroenterology website. Boost your intake of prebiotic fibers by consuming gluten-free foods such as bananas, garlic, onions, jicama, leeks and artichokes.
Corn Tortillas
The tortilla is a common food in the United States. It is used for a variety of tacos, wraps and burritos; however, tortillas are typically made from wheat. Instead of using wheat tortillas, opt for corn tortillas, which are commonly gluten-free; however, you should check package labels to determine if commercially packaged corn tortillas contain gluten, or if they are manufactured in a facility that also manufactures wheat products.
Soups
Avoid commercially-prepared soups, which may contain gluten as a thickener. Instead, make your own soups, using homemade vegetable broth. To make vegetable broth, simply save cuttings from vegetables in your freezer until you have about 2 lb. of cuttings. Simmer the cuttings in 4 quarts of water for two to three hours. If a recipe requires a thicker soup base, add tapioca, amaranth or potato starch until you achieve the desired consistency.
Meat Replacements
Vegetarians typically use meat replacements to obtain protein; however, some common meat replacements contain gluten. Seitan, a meat replacement that stands up well to cooking and offers the consistency of poultry, is primarily made from wheat gluten. Textured vegetable protein, which is commonly used in commercially prepared veggie burgers, meatless "chicken" patties and other vegetarian convenience foods, also contains gluten. Opt for tofu or tempeh, which are protein-rich meat replacements made from soybeans; these products are gluten-free. Check package labels carefully before purchasing veggie burgers or other processed meat replacements.
Rice
Although rice is a grain, it does not naturally contain gluten. Manufacturers have largely stopped processing rice using the same equipment used to process wheat, barley and rye; however, check package labels. Use rice as a source of carbohydrates in place of breads. Serve lean meats over rice or serve rice with stir-fry dishes. Avoid adding soy sauce to rice, as this condiment contains gluten.
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