Gluten is a protein in barley, rye and wheat. Most gluten allergies stem from celiac disease, an autoimmune disease. People with celiac disease must avoid all food containing gluten to prevent damaging their intestinal lining and to prevent malabsorption of certain essential vitamins and minerals, such as calcium. Learning to cook for a gluten allergy can prevent complications and help ensure adequate nutrition.
Step 1
Read food labels carefully and stay away from foods that list ingredients that contain the words barley, wheat and rye. Because the list of foods and ingredients that potentially contain gluten is extremely long, it is best to create a comprehensive list with the help of a nutritionist, then carry that list with you when shopping.
Step 2
Purchase flours for baking that say "gluten-free" on the label. Waffles, pizza crust, muffin mixes and many types of bread are available in gluten-free varieties.
Step 3
Continue to eat a variety of whole grains to ensure your diet contains adequate fiber. Michael Picco M.D., writing for MayoClinic.com, recommends quinoa, pure buckwheat, brown rice, amaranth, millet, whole corn, flax, teff and sorghum. Some of these grains may be available at local major grocery stores, but most require visiting a specialty grocer. Try stores that specialize in whole foods.
Step 4
Choose pastas made from rice, amaranth, corn, pure buckwheat, or quinoa. These are available in many specialty food stores and in some major grocery stores.
Step 5
Cook plain, single-ingredient foods as much as possible, such as whole fruits, vegetables, meat and fish. Eliminate breaded and processed foods from your diet, cook oatmeal for breakfast instead of eating ready-to-eat cereals, and replace wheat-based starches at meals with rice or potatoes.
Tips and Warnings
- Watch for hidden sources of gluten. Some foods may be contaminated with gluten, such as foods produced in factories that make wheat products. Only products that claim to be manufactured in dedicated gluten-free factories are guaranteed safe. Some food additives may also be a source of gluten, including modified food starch and some stabilizers and preservatives. Take a daily vitamin supplement that includes calcium, vitamin D and B-complex, vitamins and minerals normally found in fortified breads and cereals. Most grain products that are fully gluten free are not fortified with vitamins.
- Some possible sources of gluten are not obvious, such as soy sauce, french fries, potato chips, some candies, bouillon cubes, imitation fish, communion wafers and self-basting turkey. Always assume foods contain gluten unless you have evidence that they do not.
