Celiac disease is an inherited, autoimmune disorder in which the absorptive surface of the small intestine is damaged by specific amino acid sequence (called gluten) found in wheat, barley, rye and, to a lesser extent, oats. Symptoms of gluten-sensitive enteropathy or celiac disease include bloating, gas, diarrhea, constipation, lactose intolerance, anemia, mouth ulcer, bone and joint pain, infertility, migraines, depression and elevated liver enzymes. Lifelong adherence to strict gluten-free diet is the gold standard in treating celiac disease.
Breads and Grains
Grains and flour that are safe to consume are rice, corn, cornstarch, quinoa, amaranth, arrowroot, buckwheat, flax, millet, potato, sweet potato, sago, soy, tapioca teff and Montina flour (Indian ricegrass). Any flour made from nuts (like almond, hazelnut, pecan) and legumes (like lentil, chickpeas, pea) are fine as well. There is controversy as to whether oats should be omitted in a gluten-free diet because some people can eat them without having symptoms. Traditionally, commercial oats can be contaminated with wheat, barley and rye. Pure, uncontaminated oats are now available from a few North American companies.
Milk and Dairy Products
Milk, most ice cream, buttermilk, plain yogurt, cheese, cream cheese, processed cheese and cottage cheese are all gluten-free. Some ice cream may contain wafers and cookies made from wheat flour. Some low-fat ice cream, cheese spreads and sauces may contain thickeners or stabilizers made with wheat flour and therefore should be avoided.
Meat and Meat Substitutes
All plain (fresh or frozen) meats, poultry, fish or eggs are fine on a gluten-free diet. Be careful of frozen chicken containing chicken broth as the broth may contain hydrolyzed wheat protein. Legumes, plain tofu, nuts and seeds without additives (like sauces or flavorings) are all great protein choices.
Fruits and Vegetables
All fresh, frozen and canned fruits and vegetables are acceptable except for dates and french fries. Dates may be dusted with commercial oat flour, and french fries are usually cooked in the same oil as other fried foods containing flour.
Other Foods
Finding condiments and other foods like soups and beverages without gluten requires skills in label-reading. Ketchup, tomato paste, plain prepared mustard, pure mustard flour, pure herbs and spices, black pepper, salt, vinegars (except malt vinegar) are all acceptable. Condiments like soy sauce, sauces and gravies are made with wheat flour or hydrolyzed wheat protein and should be avoided. Unflavored tea and coffee are fine. Distilled alcoholic beverages and wine are allowed, whereas beer derived from barley must be avoided.
References
- Canadian Celiac Association and Dietitians of Canada
- "Gastrointestinal Disorders and Nutrition": Peptic Ulcer Disease; Tonia Reinhard, MS, RD; 2002.
- RD 411.com: Gluten Free Diet Quick Start
