If you have celiac disease or a gluten sensitivity, you should not eat certain grains because of a protein called gluten. Gluten is found in wheat, barley and rye grains, but many less-common grains are still available to those with celiac or gluten sensitivity. Learning how to identify gluten-containing ingredients will help protect your digestive system and health and provide you with the ability to develop a healthy, varied diet.
Significance
Celiac disease manifests as digestive distress, rash and a countless number of other symptoms. If you have celiac, your body reacts when you take in any bit of gluten by attacking the small intestine and affecting nutrient absorption. The treatment for celiac disease is a gluten-free diet. Approximately 1 in every 133 Americans has this autoimmune disease, according to the National Foundation for Celiac Awareness.
Another portion of the population suffers from gluten sensitivity. Gluten sensitivity, or intolerance, may not threaten your health but can cause uncomfortable bloating and gas. Avoiding gluten alleviates this discomfort.
Gluten-Containing Grains
Wheat, barley and rye all contain gluten. Any food made with these grains or derivatives of them also contain gluten. You should avoid all types of wheat, including spelt, kamut and durum. Triticale is another gluten-containing grain that is a hybrid of wheat. Breads, pasta, pizza, beer, soy sauce and crackers are common gluten-containing foods. Many processed foods contain trace amounts of wheat or barley malt syrup, which add sweetness and texture.
Gluten-Free Grains
Many healthy and delicious grains are gluten-free. All varieties of rice are safe for gluten-free dieters. Amaranth, quinoa, millet, teff, sorghum and buckwheat are other grains that do not have gluten. These grains grind into flours that make gluten-free baked goods, pasta and pizza dough. Using a mixture of these flours in combination with xanthan gum, a natural additive that adds stickiness to dough, results in baked goods with quality texture. Oats do not contain gluten, but many commercial varieties are processed on equipment that also processes wheat. Look for oatmeal labeled gluten-free.
Strategy
Read food labels carefully when you're purchasing processed foods. Cereals, soups, frozen dinners, granola bars, sauces, salad dressings and snack mixes may all contain ingredients with gluten. You can form a healthy, gluten-free diet by sticking to naturally gluten-free foods such as fresh fruits and vegetables, plain lean meats, low-fat dairy and plain gluten-free grains. Look for packaged foods clearly labeled gluten-free to make sure you are not contaminating your diet.
