What Is a Gluten-Free Diet?
What Is a Gluten-Free
Diet?
Before tackling the
gluten-free diet, let's get to know our culprit. Gluten is a specific type of
protein, but one you won't find in meat or eggs. Instead gluten is found in
wheat, rye, and barley. Going gluten-free means avoiding these grains. A
gluten-free diet is essential for most people with gluten allergies or celiac
disease, a condition which causes intestinal damage when gluten is eaten.
Gluten 'Red Flags'
People on a
gluten-free diet need a sharp eye for labels. Some ingredient red flags are
obvious, like wheat, wheat gluten, barley, or rye. But some foods have
"stealth" gluten. Two terms to watch for are malt (which is made from
barley) and hydrolyzed vegetable protein (it often contains wheat). And while
oats do not contain gluten, they may also increase symptoms, including
abdominal pain, bloating, and diarrhea.
Say Bye-Bye to Bread...Mostly
Perhaps the
most difficult step in a gluten-free diet is bidding farewell to bread as you
know it -- that includes white, wheat, marble, and rye. Also off limits are
bagels, muffins, croissants, hamburger buns, scones -- you get the idea. Yes,
even pizza. But don't despair. There are alternative
You Have Gluten-Free Bread Choices
Many health
foods stores and some major supermarkets now carry gluten-free products,
including an assortment of breads. These are often made with rice or potato
flour instead of wheat products. Just check the label to make sure it says
"100% gluten-free."
Lots of Cereals Have Gluten
Traditional
breakfast cereals are another casualty for people on a gluten-free diet. Cream
of Wheat is obviously out, but so are many other favorites. Cheerios contains
wheat starch, while Frosted Flakes uses malt flavoring. Read the list of
ingredients and avoid any cereal containing wheat, barley, rye, or malt.
Enjoy Corn and Rice Cereals
Corn and
rice-based cereals are good breakfast alternatives, but it's crucial to read
labels carefully, as some may also contain malt. You may want to check your
supermarket's health-food section for gluten-free products.
Enjoy Corn and Rice Cereals
Corn and
rice-based cereals are good breakfast alternatives, but it's crucial to read
labels carefully, as some may also contain malt. You may want to check your
supermarket's health-food section for gluten-free products.
Dig in to Rice and Potatoes
On a
gluten-free diet? Say hello to filling, flexible rice and potatoes. You can top
them with just about anything, mix them into meals, or enjoy them on their own.
Still mourning the loss of your favorite pasta? Here's a secret: When you're
really craving a bowl of spaghetti, it is possible to find gluten-free pasta --
just think rice noodles.
Most Crackers Are Made of Wheat
Check out the
ingredients label and you'll find that most crackers have wheat as one of their
main ingredients. Your mission? Find an alternative venue for your favorite
cheeses.
Rev Up Munchies With Rice Cakes
Who needs
crackers when rice cakes and corn chips can host all sorts of spreads and dips?
Another gluten-free crunchy snack: popcorn
Beware of Breaded Foods
Check the
ingredients, but the crunchy coating on most chicken nuggets and fish sticks is
generally made from wheat flour.
Who Misses the Breading?
You don't need
to hide the succulent charms of fresh chicken, fish, and beef under a bunch of
bread. Go for lean meat without any additives and you'll be eating right for a
gluten-free diet. Do keep in mind that hot dogs and deli meats are processed,
so check the ingredients for additives that might contain gluten.
Avoid Most Cookies and Cakes
While a
gluten-free diet won't contain most traditional cakes, pies, cookies, and other
celebratory treats -- which are loaded with wheat flour -- there are still lots
of ways to satisfy your sweet tooth.
Enjoy Sweet and Chewy Treats
Marshmallows,
gumdrops, plain hard candies -- these are all usually gluten-free. But it
doesn’t have to stop there. Look for specialty bakeries that may be able to
create custom-ordered gluten-free cakes, pies, and other treats, too
eer Contains Gluten -- Who Knew?
Unfortunately
for fans of the six-pack, most beers are made with barley malt. While there are
some gluten-free beers, it's best to check with your doctor or dietitian about
whether these are safe for you.
Cheers! You Can Still Raise a Glass
Wine and
liquors are generally gluten-free, so you can still raise a glass and offer a
toast, no matter what the occasion.
There's So Much More to Enjoy
Along with
wine, potatoes, and rice, there are even more delicious foods and drinks that
are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits,
vegetables, and milk products.
A small note:
When using frozen or canned fruits and vegetables, check for additives that
might contain gluten. The same goes for processed cheese spreads and flavored
yogurts.
When Dining Out, Talk It Out
One of the
biggest challenges in maintaining a gluten-free diet is decoding a restaurant
menu. Don't be shy. Talk with your server or the chef and explain your dietary
needs -- they're there to satisfy you.
Stay Symptom-Free
For most people
with celiac disease, even small amounts of gluten can cause symptoms like gas
and bloating, changes in bowel movements, weight loss, fatigue, and weakness.
That's why going gluten-free can be a big help -- no matter how mild or serious
your symptoms. Note: Check with your health care provider before making
any major dietary changes.
Gluten-Free Diet and Autism
Some parents
believe a gluten-free diet can help children with autism, although the idea is
controversial. The theory suggests children with autism are sensitive to
gluten, and avoiding the protein can improve certain symptoms, such as speech
or social behavior. At present, there is not enough research to confirm or
refute the effectiveness of gluten-free diets in people with autism
Going Gluten-Free Is No Cakewalk
The gluten-free
diet isn't always easy. People who benefit generally need to stick with the
diet for life. That means giving up many staples, such as bread and pasta, and
treats like cake and cookies. But it's getting ever easier to find gluten-free
alternatives, and careful planning can help you stay gluten-free
long-term. Remember: Check with your health care provider before making
any major dietary changes.
Reviewed by Kathleen Zelman, MPH, RD,
LD on Monday, October 13, 2014
Gluten-Free Diet: Popular
Gluten-Free Foods in Pictures
This tool does not
provide medical advice
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