Gluten is a protein found in wheat, rye, barley and their derivatives. It is toxic to people with celiac disease. Gluten intolerance and is a major culprit in candida overgrowth, resulting in yeast infections. Maintaining a gluten-free diet means knowing which ingredients contain gluten.
Know Your Gluten-Containing Foods
Gluten is found in wheat, rye, barley and products made from them. These products include most flours and baked goods, pasta, beer and ale, and products containing wheat starch, wheat bran, wheat germ, hydrolyzed wheat protein and barley malt.
Oats do not contain gluten, but most oats and oat flour sold in the U.S. is harvested on equipment used to harvest wheat. The oats pick up enough gluten from the leftover wheat particles to trigger symptom in many people.
Check Your Inventory
Before heading to the store for gluten-free replacements, examine the labels on the food already in your kitchen. Many foods are gluten-free, including whole fruits and vegetables and plain meats, eggs, seeds, and nuts. Beverages such as 100 percent fruit juice, milk, coffee, and some soft drinks are also gluten-free. Keep an eye out for barley malt, used as a sweetener in some soft drinks and herbal teas, as well as in breakfast cereal.
Plan Your Menu
Plan as many meals as you can using naturally gluten-free foods. Options include omelets, tacos, salads, chili, and the traditional meat and potatoes meal. Vegetable-based meals provide the opportunity to eat a wide variety of foods while avoiding gluten exposure.
Shopping Gluten-Free
While in the grocery store, stock up on fresh fruits and vegetables; fresh meat, poultry, and seafood; eggs and dairy products; beans, nuts, and seeds; and gluten-free condiments such as herbs, peanut butter, mayonnaise, and cooking oils. Opt for corn tortillas and chips, rice cakes, and corn or rice pasta. Many grocery stores offer gluten-free baking mixes.
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