If you're cutting gluten from your diet to improve your health or combat allergies, the prospect of learning how to eat a while new way can seem a little daunting. Gluten, a protein that's found in wheat, barley and rye, can make some people sick, causing abdominal pain, bloating, diarrhea, irritability, forgetfulness and possible long-term intestinal damage. Take control of your health in the new year, and learn how to shop for a gluten-free diet.
Step 1
Look for foods that are naturally gluten free because they don't contain any grains. These include fresh fruit, fresh eggs, fresh meat and poultry, fresh seafood, fresh butter, cream and milk, plain rice, beans and corn, oils, plain nuts and seeds, sugar, honey and molasses. Remember that processed foods can contain trace amounts of gluten, so choose fresh versions wherever you can.
Step 2
Familiarize yourself with ingredients that indicate the presence of gluten, and look for them on ingredient labels. Avoid foods that contain wheat, barley and rye, or derivatives of wheat, barley or rye, such as wheat starch, caramel coloring, natural and artificial flavorings, hydrolyzed vegetable protein (HVP), textured vegetable proteins (TVP) and hydrolyzed plant protein (HPP).
Step 3
Avoid products that typically contain gluten, including soy sauce, baked beans, bouillon, chocolate, gravies, ice cream, marinades, processed meats, imitation seafood and bacon, rice mixes, salad dressing and vegetarian burgers.
Step 4
Contact the product's manufacturer if you're not sure whether a certain product contains gluten. Find the toll-free customer service number on the packaging, and let the customer service representative who answers your call know that you need nutrition information about a particular product.
Tips and Warnings
- It may be harder to get the recommended daily nutrient intake if you're committed to a gluten-free diet because many gluten-free foods aren't fortified with vitamins and have less fiber than standard versions. Use a meal-planning tool like The Daily Plate to help you balance your diet and meet your nutritional needs.
