A gluten-free diet isn't as simple as just avoiding bread. Gluten is a compound found in many different foods, some processed and some that include gluten naturally. Gluten is also in a surprising number of regular products that you may ingest, such as toothpaste, lipstick and medications that use gluten to keep them intact.
Causes
Celiac disease, an incurable disease that damages the lining of your intestine if you ingest gluten, is most often the reason to go gluten-free. This disease causes an inability for you to absorb nutrients and can be fatal. It is most often characterized by intestinal issues, weight loss and a lack of appetite. Because you cannot properly absorb nutrients, you may also experience bruising, fatigue, delayed growth in pediatric cases, depression and fatigue. The disease manifests differently in each patient, so it can be difficult to diagnose.
What to Avoid
Bread, pastas, beer, cake and pie all are typically made with wheat products and naturally contain gluten. Avoid all foods containing; rye, barley, durham, bulgur, farina, matzo meal, graham meal, semolina, spelt, triticale and wheat. Look for items that are specifically labeled "gluten free" if the product appears to be baked or processed. Corn and rice are both naturally gluten-free, but may have gluten added as a binding agent in prepared foods or been exposed to gluten during processing, so check the label unless you are cooking yourself. Common sources of processed foods with gluten that may catch you off-guard include salad dressing, soy sauce, lunch meat, oats, soup, gravy and candy. Check the labels for these products to ensure they are labeled as gluten free.
What to Eat
Many foods don't contain gluten, and even some forms of flour are still good to eat. Rice flour, corn flour and corn meal are all gluten-free, as are amaranth and buckwheat. Quinoa and rice are also good starches to add to your diet that don't include gluten. However, check labels carefully to avoid cross-contamination of flours, particularly if they have been processed in a facility that also processes regular flour. Meat, eggs, fruit, vegetables and dairy are all naturally gluten-free, as are potatoes, wine and distilled spirits that don't require wheat for distillation.
Shopping
If your local market doesn't include a lot of gluten-free foods, focus on the basics, such as meat, fruits and vegetables at the store. Use the internet or specialty stores for gluten-free processed foods or flour. Check with your doctor to avoid deficiencies of iron, fiber, calcium, folate, niacin, riboflavin and thiamine. You may find working with a nutritionist helpful when first managing your condition to ensure you avoid any nutrient deficiencies when embarking on a gluten-free diet.
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