Gluten is a protein found in certain grains that helps flour become "glued" into its dough structure. When you have celiac disease, eating gluten can cause a damaging immune reaction in your small intestine that eventually limits your ability to absorb some nutrients, according to MayoClinic.com. Eventually, these deficiencies can lead to serious malnourishment of the brain, liver and other important organs. Although there is no effective treatment for celiac disease, you can manage your condition by only eating foods without gluten.
Gluten-Free Grains and Starches
A gluten-free diet usually involves avoiding any foods that contain rye, barley and wheat. This usually means you have to eliminate many cereals, processed foods, pastas and breads. And although some evidence suggests you can eat a small portion of oats each day, you will need to carefully monitor what type you eat because some oat products are contaminated with wheat gluten, according to the National Digestive Diseases Information Clearinghouse. Some of the starches and grains permitted as part of a gluten-free diet are buckwheat; rice; quinoa; tapioca; amaranth; arrowroot; corn; cornmeal; pure corn tortillas; and gluten-free flours such as corn, potato, bean, soy and rice.
Produce
Fresh fruits such as bananas, apples, oranges and fresh vegetables, among them sweet potatoes, lettuce and corn, are permitted when you're eating a gluten-free diet. Canned and frozen fruits and vegetables are also generally safe as long as they are plain. Fruit juice is also acceptable as long as it contains 100 percent fruit juice, and fruit-based products such as jams, marmalade and jellies are OK. Avoid vegetables that have been creamed or breaded, fruit pies that have been made with gluten-containing flour and French fries that have been coated in flour, warns TeensHealth from Nemours.
Protein Foods
Fresh beef, poultry, pork and fish are safe to consume on a gluten-free diet. Canned chicken and tuna are also OK. Other protein-rich foods such as tofu, eggs, most baked beans and dried peas, beans and legumes are also safe. However, avoid breaded meats, dry roasted nuts, fried chicken, meat gravies and sauces, imitation bacon and imitation crab. You're also free to eat most dairy products, including cream, unflavored milk, yogurt, butter, margarine, sour cream, cottage cheese and many types of ice cream. However, some types of processed cheese -- such as spray cheese -- aren't always gluten-free.
Extras
Foods containing vegetable, canola and olive oil are allowed on a gluten-free diet as long as they don't contain other sources of gluten. Many treats are also gluten-free; feel free to snack on popcorn, gelatin, pudding, plain nuts and seeds, rice cakes, rice crackers and unflavored potato chips. If you like to add extra flavor to your foods by using condiments, feel free to spread on some honey, peanut butter, maple syrup, molasses, brown and white sugar, mustard and ketchup, salt and pepper, relish and pickles, most salad dressings, olives and distilled vinegar.
Considerations
Be especially prudent in making sure your gluten-free foods haven't made contact with other foods that contain gluten. For instance, you risk cross-contamination if you use a condiment or jam that contains leftover regular wheat crumbs from someone else's bread knife. Emphasize squeeze-bottle condiments or encourage everyone in your household to use fresh utensils each time they use a product. Sharing other meal preparation surfaces can also be risky if others in your household eat gluten, so you may need to use separate toasters and thoroughly scrub down all kitchen utensils, appliances and surfaces, according to TeensHealth from Nemours.
References
- National Digestive Diseases Information Clearinghouse: Celiac Disease
- Children's Digestive Health and Nutrition Foundation with the North American Society for Pediatric Gastroenterology, Hepatology and Nutrition: Gluten-Free Diet Guide for Families
- MayoClinic.com: Celiac Disease: Lifestyle and Home Remedies
- American Academy of Family Physicians: Celiac Disease
- TeensHealth from Nemours: Celiac Disease
