People with celiac disease must follow a gluten-free diet because they have a sensitivity to gluten, which is the name for certain types of protein found in certain grains, including wheat. Eating any amount of gluten can damage the small intestine, which impairs absorption of foods and nutrients. Many foods, like fresh fruits and vegetables, unprocessed meats and certain cheese, are naturally gluten-free. However, you must take steps to avoid gluten in packaged foods.
Packaged Foods
Step 1
Read the ingredient list on all food labels. Look at the ingredient list each time you buy a food, because manufacturers can change ingredients at any time.
Step 2
Avoid foods with barley, rye, wheat or triticale as ingredients. Avoid all types of wheat, including einkorn, durum, faro, graham, kamut, semolina and spelt.
Step 3
Choose foods with gluten-free grains or flours. These include rice, corn, soy, potato, tapioca, beans, garfava, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, flax and nut flours.
Step 4
Be cautious of commonly overlooked gluten sources. Read the ingredient lists carefully on breading mixes, energy bars, processed lunch meats, marinades, soup bases, soy sauce, gravies and dressings.
Naturally Gluten-Free Foods
Step 1
Select rice, potato and corn for natural carbohydrate sources without gluten. You can eat breads, crackers or snack foods made with these ingredients.
Step 2
Include fresh fruits and vegetables in your diet. Be cautious of any canned, dried or frozen items with thickeners, additives or preservatives. Read the ingredient list to make sure it is gluten-free.
Step 3
Choose meats, fish, eggs and minimally processed poultry and meat substitutes for protein. Read the ingredients on any with coatings, marinades or other seasonings.
Step 4
Check the label on dairy products such as cottage cheese, yogurt and processed cheeses. Aged hard cheeses like cheddar, Swiss, Edam and Parmesan are gluten-free choices also.
Tips and Warnings
- If you are unsure of the ingredients in something, avoid it. Sensitivity to gluten varies, and a very small amount can damage the small intestine. Call or write to a manufacturer to verify a product's ingredients if necessary. Wine and hard liquor or distilled beverages are gluten-free. Gluten-free beers are also available. Vinegars, with the exception of malt vinegar, are gluten-free.
- If you think you might have a gluten intolerance, do not start a gluten-free diet prior to being diagnosed. The tests to confirm celiac disease can be inaccurate if you have been avoiding gluten for too long. Gluten-free foods should not come in contact with foods containing gluten. Be sure to use separate toasters for regular bread and gluten-free bread and do not use the same knife to spread a condiment on regular and gluten-free products.
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