Found in grains such as wheat, rye and barley, gluten is a protein present in many common breads, pastas and cereals and can cause discomfort in people experiencing gluten-intolerance or, more severely, a toxic reaction in people suffering from celiac disease. According to the Celiac Disease Foundation, this condition "causes damage to the small intestine and does not allow food to be properly absorbed." As awareness of these conditions grows, so do the availability and diversity of gluten-free food products for consumers.
Step 1
Learn what products are gluten-free and what foods may contain "hidden" sources of gluten. Processed foods, condiments, and some sauces may contain traces of this wheat product. Fresh fruits, vegetables and meat without additives or fillers are free from gluten.
Step 2
Make a note alongside items on your grocery list to check the ingredient list of products suspected to contain gluten. This can prevent unwanted items from making it into your shopping cart.
Step 3
Read the nutrition label on the package and familiarize yourself with words such as hydrolyzed vegetable protein, flour or cereal products, modified starches, soy sauce and vegetable gums, any of which may contain gluten. Other words that may indicate foods containing gluten include emulsifier, plant protein and stabilizer.
Step 4
Shop in the gluten-free section of the supermarket or look for natural food or specialty stores that cater to people with food sensitivities. These stores are more likely to have an increased selection of gluten-free baking products, pastas, breads, condiments and seasonings. Shopping at these types of markets can make it easier to find the foods you are looking for without spending increased time in the supermarket aisles. Ask the store manager if a consumer list of gluten-free foods is available.
Step 5
Pay attention to certain non-food items that may come in contact with your mouth, and check the ingredient list for lipsticks and balms, medications and toothpaste, as these can contain gluten and trigger a reaction for those suffering from severe allergies. MayoClinic.com also recommends avoiding products that contain bulgur, farina, kamut, spelt and malt flavoring.
Step 6
Check out online gluten-free resources or celiac disease support groups for recipes, menu planning, and tips using gluten-free products. Sites such as Eating Gluten Free, The Gluten Free Registry and the Celiac Disease website provide consumer information and additional resources (see Resources).
Tips and Warnings
- Always be on the lookout for products that you may not suspect contain gluten. Beer is typically made with barley and is not on the gluten-free list. If you enjoy beer, pay special attention to brews that carry a gluten-free label. Other sneaky foods may include pie fillings, chewing gum, broths, sauces and even creamed vegetables. Buying whole, fresh foods is the best way to avoid consuming gluten.
- If you suspect you are suffering from gluten intolerance or celiac disease, make an appointment with a specialist for an official diagnosis.
