Gluten, the protein found in wheat, barley and rye, can produce a variety of symptoms in some individuals, ranging from serious auto-immune issues for those with Celiac disease to an irritable gut for those with sensitivities to gluten. Finding gluten-free foods is essential if you cannot tolerate gluten but it can be confusing. Success, on the other hand, will simplify your shopping, meal planning and even eating out.
Naturally Gluten-Free
Many foods are gluten-free in their unprocessed form. All fresh fruits and vegetables are free of gluten but you should be wary of flavoring or sauces added to frozen produce. Meat does not contain gluten protein, unless it's been added during flavoring or processing. Dairy products, including milk and cheese, are gluten-free. Check yogurts for food starch and other additives but many brands are acceptable.
Sauces and Condiments
Sauces, flavorings and condiments are more challenging for the gluten-free consumer. Look for soy sauce, salad dressing and sandwich spreads labeled gluten-free or make your own dressings with naturally gluten-free vinegar or lemon juice, oils, and seasonings. You'll find gluten-free options for these products in health food stores and in some grocery stores.
Grains
Rice, corn, and quinoa are gluten-free choices. While you'll find corn tortillas and corn tortilla chips, rice, and even quinoa in most groceries, you can also get pasta and cereal made from these gluten-free grains. Gluten-free flour mixes and baking mixes allow you to experiment with baking even when you cannot eat wheat, barley or rye. Check that cereals and pastas are clearly labeled gluten-free. While oats do not contain gluten, most are cross-contaminated and may not be appropriate for a gluten-free diet.
Gluten-Free Baked Goods
If you'd miss cookies, bagels, pretzels and other favorites, gluten-free alternatives can allow you to enjoy these treats. These baked goods rely upon rice flour, potato and tapioca starch, amaranth and quinoa flours to take the place of wheat. Quality varies, from tasty and delicious to gritty and bland. Experiment to find products you enjoy, ranging from sandwich bread to birthday cake.
