1. What to Avoid
Wheat, rye and barley should be avoided on a gluten-free diet. Pasta, bread and cereal commonly use these ingredients, but they may be added to a variety of products. In general, additive-free fresh food that has not been processed is gluten free, which leaves out many packaged products.
2. Oats as an Option
In America, the Celiac Society advises against oats, but in other countries, oats are not forbidden. Usually less than a cup a day of oats may be tolerated by most people. The oats you most often find in your grocery store do not contain gluten naturally, but they may have been cross-contaminated while in the field. There are several pure products currently on the market that were grown in dedicated fields and processed in dedicated facilities. These oats can be used to make cookies, added to recipes and eaten as a hot breakfast cereal. Before you rush out and buy these oats, speak to your doctor, so your condition can be monitored.
3. Wheat Starch Factors
Controversy also surrounds wheat starch, which doctors in Europe allow in a celiac diet, but American doctors do not. Removing all proteins, including gluten, from wheat creates this ingredient. Unfortunately, trace amounts of protein may remain. With additional processing, purer wheat starch can be made and used as a flour and bread substitute. European wheat starch tends to be higher quality and safe in a celiac diet, but purer forms can be found in the United States as well. If your local grocery or health food store does not carry pure wheat starch, you can find it online.
4. Rice as an Alternative
White, brown and wild rice can all be included in a gluten-free diet, and rice often becomes the staple for a person who is gluten intolerant. As an ingredient, you'll find rice in a variety of products, including cereal, crackers and other snacks, but it can also be used in a variety of meals. Thai, Japanese, Spanish and other types of food use rice as a main ingredient or base. While all types of rice are safe, try to add more brown rice to your diet, as it is contains more fiber and nutrients than white rice does.
