Gluten-Free Diet courtecy; webMD )
Gluten-Free Diet Slideshow
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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.
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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.
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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 alternatives.
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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."
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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.
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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.
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A New Twist on Pasta
It's true, no matter
what its shape or name, most pasta is made out of wheat. So you'll need to
avoid regular spaghetti, macaroni, shells, and spirals when you're on a
gluten-free diet. Instead, look for pasta made from rice, corn, or quinoa.
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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.
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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.
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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.
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Beware of Breaded Foods
Check the ingredients,
but the crunchy coating on most chicken nuggets and fish sticks is generally
made from wheat flour.
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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.
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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.
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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.
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Beer 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.
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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.
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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.
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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.
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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.
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Gluten-Free Diet and Autism Spectrum
Disorder
Some parents believe a
gluten-free diet can help children with Autism Spectrum Disorder, although the
idea is controversial. The theory suggests children with ASD 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.
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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.
This tool does not provide medical advice.
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