There’s no cure for celiac disease, a genetically inherited sensitivity to gluten, but if you’re among the more than 2 million Americans who have this disorder, you can end your symptoms by adopting a gluten-free diet. Celiac disease, also known as gluten intolerance or gluten sensitive enteropathy, causes inflammation in your small intestine when you consume gluten. Consult your doctor if you think you may have celiac disease.
Gluten
Gluten is a protein in grains. The gluten that is in rye, wheat and barley contains substances called prolamins that are toxic to those with celiac disease. The prolamin in wheat is called gliadin, in rye is called secalin and in barley is called hordein. Any food that is derived from, or contains these grains, also contains gluten. Triticale, a wheat/rye hybrid, is a source of gliadin gluten, as are bulgur, durum and spelt. Gluten is often a hidden ingredient in many additives, flavorings and thickening agents. It also appears in a vast range of foods that you may not normally associate with gluten, such as beer, Communion wafers, sausages and salad dressing. It is possible to live with celiac disease and still eat well by substituting gluten-free alternatives for the grains that contain this protein.
Pure Oats
Though oats themselves do not contain gluten, they are often cross-contaminated by exposure to other grains. Oats are often processed in facilities that also process wheat, and the result is cross-contamination. Contaminated oats can trigger symptoms in some people, but some manufacturers have begun offering oats with labeling to mark them as contamination-free. Check natural foods retailers for pure oat products that are guaranteed free of gluten contamination.
Rice
All types of rice are gluten-free, making rice suitable for those with celiac disease. White rice, brown rice, black rice and all their various incarnations, such as jasmine, basmati and Japonica are acceptable alternatives for glutinous grains. Wild rice isn’t actually rice, but it too falls into the gluten-free category. Rice crackers and rice cakes are crispy gluten-free snacks. Be wary of rice mixes and multigrain or flavored rice cakes, which may include gluten-containing additives.
Buckwheat
Buckwheat isn’t actually wheat. It’s a gluten-free grain you can safely eat if you have celiac disease. Buckwheat can be ground and used as flour for pancakes, or used as groats. Buckwheat is frequently used in breakfast foods, pasta, soups, gravies and dressings, notes the University of Wisconsin Extension. Some people do have a sensitivity to buckwheat that can cause a rash, but this is unrelated to celiac disease.
Corn
Corn contains gluten prolamins, but they are of a type that does not trigger immune responses in those with celiac disease, according to Mavis Malloy, RDN, of the Canadian Celiac Association. Cornflour, cornstarch and other corn products are suitable for most people with celiac disease, as long at they are not combined or contaminated with other glutens.
Other Grains
Rice, buckwheat and corn are some of the more familiar grains that can serve as gluten alternatives, but other less common gluten-free grains are also available at natural foods retailers. Amaranth, legume flours, mesquite flour, millet, quinoa and sago are some of the many gluten-free alternatives you may have not tried. Ask your doctor or a registered dietitian for more guidance in adapting to a gluten-free lifestyle.
