If you have celiac disease, cutting foods that contain gluten out of your diet is an important part of staying healthy. Gluten is a protein found in wheat, barley and rye that causes abdominal discomfort, problems with nutrient absorption and damage to the small intestine for some people. It's not easy to change to a gluten- and flour-free diet because many common foods contain gluten, but if you have a gluten sensitivity, making the switch can lead to a healthier new year.
Step 1
Base the bulk of your diet around foods that are naturally gluten-free, like fresh fruits and vegetables, fresh meats, poultry and seafood, milk, cream and butter, plain rice and potatoes.
Step 2
Substitute rice, soy, corn or potato flour for regular flour in recipes.
Step 3
Avoid foods with these ingredients listed on the label: Wheat, barley, rye, farina, semolina, graham flour, bulgur, kamut, durham, kasha, spelt, matzo meal and triticale. All these ingredients indicate the presence of gluten.
Step 4
Be cautious when shopping for oats. Though oats don't contain gluten, they are often processed in the same factories that process products with gluten, leading to contamination. In general, avoid oats or check with your doctor about finding safe varieties.
Step 5
Only purchase buckwheat, quinoa and amaranth if they are labeled gluten-free; otherwise, they will contain gluten.
Step 6
Avoid foods that are made from grains, including bread products, baked goods, pasta, soup, gravy, sauces, salad dressing, beer, candy and processed or imitation meats and seafood.
Tips and Warnings
- If you're living in a house where other family members don't eat gluten-free diets, you'll need to be extra careful about cross-contamination. Always clean your kitchen utensils and tools thoroughly to avoid gluten residue, and consider keeping your own condiments to prevent contamination by gluten.
- "Wheat-free" products may still contain gluten in the form of barley or rye. Check the label before you buy.
Member Comments