Gluten is a type of protein found in such grains as wheat, rye, barley, kamut, bulgur and semolina. Going gluten free is a necessity for some and a choice for others. People who have celiac disease or gluten intolerance are unable to break down gluten and they can become ill when it is consumed. No matter what the reason, there are several steps you can take to avoid it.
Step 1
Refrain from eating oats and oatmeal. There is a chance that oats and oat byproducts can get contaminated with wheat. Be on the safe side and avoid them altogether.
Step 2
Find an alternative for all bread products that you currently eat. Consume gluten-free selections instead that are made from grains like rice, brown rice, potato starch, tapioca flour and almond flour.
Step 3
Change the type of pasta you normally eat. Regular pasta is made with durum flour which contains gluten and can cause a reaction to take place. Eat gluten-free pasta instead that is made from corn, rice, quinoa or soy.
Step 4
Investigate the nutrition labels of foods to make sure they do not contain a gluten ingredient. Hydrolyzed plant protein, textured vegetable protein (TVP), malt flavoring and hydrolyzed wheat protein are all examples of ingredients to stay away from. These can be seen in soups, sauces, gravies and dressings. Call the company about a product that you are not sure of.
Step 5
Wash utensils and preparation areas well that might have come in contact with gluten. Also avoid using condiments and containers that hold them if they have been used on gluten containing products.
Step 6
Be cautious of everyday non-food products that could contain gluten. Stamps, supplements, medicines, toothpaste and lip balms are all examples of these. Inquire with the companies that produce these products to find out if they contain gluten for sure.
Step 7
Stay away from sweets and alcoholic beverages that might contain gluten. Beer, candy, cakes, cookies, pies, crackers and cereals are all examples of these.
Tips and Warnings
- A lot of gluten-free products now have an indication on the package. Look for a "GF" symbol or the actual words "gluten free." You can find gluten-free alternatives for all your favorite items at health food stores and dedicated sections of grocery stores.
