Gluten intolerance is characterized by an inability to properly digest gluten, a protein found in wheat, barley and rye. For those who are intolerant to the protein, the consumption of gluten may cause abdominal pain, bloating, irritability, depression, sore joints and fatigue. The only treatment for gluten intolerance is a lifetime adherence to a gluten-free diet. While following a gluten-free diet can seem daunting initially, a few tips can make it a little easier.
Allowed Foods
Being gluten intolerant does not mean that you have to avoid all grains and starches, just the ones that contain gluten. Grains and starches that are safe for a gluten-free diet include corn, cornmeal, rice, tapioca, quinoa, buckwheat, arrowroot and amaranth. Rice flour, soy flour, corn flour and potato flour are also gluten-free. Other foods that are naturally gluten-free include meat, fish, poultry, fruit, potatoes, rice, vegetables and most dairy products. Wine and spirits are also gluten-free.
Foods to Avoid
Following a gluten-free diet means avoiding any foods that contain wheat, barley or rye. These foods include bread, bread crumbs, cereal, couscous, crackers, pretzels, tortillas, hot chocolate, chocolate milk, cream soups and pasta. You must also avoid pickled foods, breaded foods, most commercially baked items and some ice cream. Beer and malt liquor also contain gluten and must be avoided.
Reading Labels
Because foods that contain gluten generally don’t have “gluten” listed as an ingredient, finding the right foods to meet your diet needs can be frustrating. With the rising prevalence of gluten intolerance and celiac disease, there is an increase in foods that are labeled gluten-free. For foods that do not boast a gluten-free label, it is necessary to do your own detective work. Read ingredient lists and avoid any foods that wheat, barley, bulgur, durham, farina, kamut, matzo meal, rye, wheat, semolina, triticale and spelt. Words such cereal extract, caramel flavoring, emulsifiers, fillers, malt, monoglycerides, diglycerides, stabilizers, thickeners and vegetable gum in the ingredient list also indicate the presence of gluten.
Considerations
Oats remain a controversial topic in relation to gluten intolerance. Some health-care providers claim that oats are safe for a gluten-free diet, while others recommend eliminating oats. The prominent theory is that oats are naturally gluten-free but become contaminated when processed on the same machinery as other cereal grains. According to a report in “The Canadian Journal of Gastroenterology” published in 2007, gluten intolerant adults can generally tolerate 1/2 to 1/3 cup of oats per day without experiencing any uncomfortable symptoms. MayoClinic.com notes that doctors generally recommend avoiding oats unless they contain a gluten-free label. Discuss your individual recommendations with your health-care provider.
References
- Drugs.com; Gluten-Free Diet; 2011
- MayoClinic.com; Gluten-Free Diet; Jan. 29, 2010
- "The Canadian Journal of Gastroenterology"; Consumption of Pure Oats by Individuals with Celiac Disease: A Position Statement by the Canadian Celiac Association; Mohsin Rashid et al.; 2007
- National Digestive Diseases Information Clearinghouse; Celiac Disease; 2008
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