Describe A Gluten Free Diet
A gluten-free diet is one that excludes most grains, and it is recommended for people who have celiac disease or gluten sensitivity. For other people, however, going gluten-free can be unhealthy. A gluten-free diet is a diet that strictly excludes gluten, proteins present in wheat (and all wheat varieties such as spelt and kamut), barley, rye, oat, and derivatives of these grains such as malt and triticale, and foods that may include them, or shared transportation or processing facilities with them. When trying to eliminate gluten and wheat from your diet, checking your food labels is a good place to start. Because wheat is a common food allergen, the U.S. Food and Drug Administration requires foods that contain wheat to say so clearly on the label either on the ingredient list or with the words 'Contains wheat.' On the gluten free diet you can eat many foods including meat, fish, fruit, vegetables, rice and potatoes. You can also eat gluten free substitute foods and processed foods that don't contain gluten. You can tell whether gluten is in a food by learning about allergen labelling - it sounds scary, but you get used to it once you know how.
Gluten is a storage protein found in wheat, barley and rye. Gluten can also be found in derivative of wheat, barley and rye gains such as malt and brewer’s yeast. Gluten gives dough its elasticity, acting like a glue, giving bread its classic chewy, soft texture.
What Foods Contain Gluten?
Wheat Products (Triticum), Including:
- Breads
- Pastas
- Cereals
- Sauces
- Candy Bars
- Flour
- Soups
- Bakery Items
- All species of wheat contain gluten, including durum, semolina, spelt, kamut, einkorn, faro and triticale. (Triticale is a hybrid of wheat and rye.)
Barley Products (Hordeum vulgare), Including:
- Soups
- Beer
- Malt
- Brewer’s Yeast
- Cereals
RyeProducts (Secale), Including:
- Certain Breads
- Cereals
- Beer
- Rye Flour
- Rye Milk
- Any products containing triticale, a hybrid of wheat and rye.
Gluten is found in a wide variety of foods, even those you wouldn’t expect, such as soy sauce and even some french fries. Foods containing wheat, barley or rye contain gluten, but the protein can also be hidden in many foods as an additive, especially processed foods. Gluten can also sometimes be found in certain medications, personal hygiene products and more.
Wondering if a certain item is gluten-free? Learn to read labels, talk to manufacturers, and check out the Is It Gluten-Free section of our website.
Why is Gluten Bad for Some People?
A majority of people can tolerate eating gluten. However, those with celiac disease or non-celiac gluten sensitivity (sometimes referred to as “gluten sensitivity” or “gluten intolerance”) suffer a variety of symptoms after consuming gluten.
Celiac disease(also referred to as celiac sprue, non-tropical sprue, and gluten-sensitive enteropathy) is a serious, genetic autoimmune disorder triggered by consuming gluten. When a person with celiac disease eats gluten, the protein interferes with the absorption of nutrients from food by damaging a part of the small intestine called villi. Damaged villi make it nearly impossible for the body to absorb nutrients into the bloodstream, leading to malnourishment and a host of other problems including some cancers, thyroid disease, osteoporosis, infertility and the onset of other autoimmune diseases.
Learn more aboutceliac disease.
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Non-Celiac Gluten Sensitivityhas been coined to describe those individuals who cannot tolerate gluten and experience symptoms similar to those with celiac disease yet lack the same antibodies and intestinal damage as seen in celiac disease.
Learn more aboutgluten sensitivity.
Gluten-Free Alternatives
There are a variety of grain, flour and starch alternatives that naturally do not contain gluten and thus can be consumed by those on a gluten-free diet. These include:
- Amaranth
- Brown, white and wild rice
- Buckwheat
- Almond meal flour
- Coconut flour
- Corn
- Cornstarch
- Guar gum
- Millet
- Pea flour
- Potato flour
- Potatoes
- Quinoa
- Sorghum
- Soy flour
- Teff
All grains are considered “high risk” for cross-contact because they are often grown, milled and manufactured near gluten-containing grains. “Cross-contact” occurs when a gluten-containing food touches a gluten-free food. Eating even tiny amounts of gluten like this can cause damage to the small intestine and prevent nutrients from being absorbed into the bloodstream. Whenever possible, purchase naturally gluten-free grains, flours and starches that are labeled gluten-free and, also, certified gluten-free by a third party.
The Gluten-Free Diet
A gluten-free diet excludes all products containing wheat, barley and rye ingredients. Those who are gluten-free can still enjoy a healthy diet filled with fruits, vegetables, meats, poultry, fish, beans, legumes and most dairy products. Such ingredients are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups.
Learn more:
- Thegluten-free diet.
- Thegluten-free diet for kids.
- Download ourGetting Started Guide.
- Is It Gluten-Free?
If you have celiac disease or nonceliac gluten sensitivity, you'll need to eliminate gluten and wheat from your diet to manage your illness and symptoms. Gluten is found in wheat, as well as barley and rye, and any foods that contain these grains. Talk to your doctor or dietitian to help develop a personalized gluten-free diet.
Start With the Label
When trying to eliminate gluten and wheat from your diet, checking your food labels is a good place to start. Because wheat is a common food allergen, the U.S. Food and Drug Administration requires foods that contain wheat to say so clearly on the label either on the ingredient list or with the words 'Contains wheat.'
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The FDA has also passed a labeling law about foods that claim to be gluten-free. A food product can only be labeled as gluten-free if it does not contain any of the gluten-containing grains or ingredients derived from these grains. The gluten-free label is not mandatory, so a food that is known to be gluten-free does not have to label itself as such.
Inspect Ingredients List
While the label can give you some information about a food being gluten- and wheat-free, it's always a good idea to take a look at the ingredients list as well.
- Breadcrumbs
- Cereal extract
- Durum
- Einkorn
- Flour
- Hydrolyzed wheat protein
- Wheat
- Vital wheat gluten
- Triticale
- Glucose syrup
- Starch
In addition to the above, to avoid gluten, foods should not contain:
- Barley
- Malt
- Rye
- Dextrin or maltodextrin
- Caramel color
- Hydrolyzed vegetable protein
Keep It Fresh
Eating mostly whole foods can help you avoid wheat and gluten. Fruits, vegetables, fresh animal proteins and seafood, legumes, nuts and seeds are all free of both wheat and gluten. For grains, good choices include rice, amaranth, quinoa, corn, millet and buckwheat.
When looking at foods that are packaged, such as frozen meats or vegetables, read the food label to make sure it's free of gluten and wheat.
What's A Gluten Free Diet
Gluten-Free Goods
Bread, cereal and pasta are common wheat- and gluten-containing foods, but that doesn't mean they're gone from your diet. You can find a number of gluten-free packaged goods to replace your wheat-laden favorites. Options include bread, tortillas, waffles, pancakes, crackers, cookies, pasta, frozen dinners and frozen pizza.
While these are safe foods to eat for people who need to omit wheat and gluten from their diet, they are processed foods and do not always make the healthiest choices. If you're not certain a food is gluten-free, contact the food manufacturer. You can usually find a number on the label.
Cooking Without Wheat
Describe A Gluten Free Diet Consist Of
You can also make your own baked goods using gluten- and wheat-free flours. Flour options range from alternative grains such as millet or rice to nuts such as almonds. Other flour options include soy, teff, corn and chickpea. Selecting the right flour may require some research and experimentation, and a recipe may require a number of different types of flours to get the best results.
Describe A Gluten Free Diet Benefits
Wheat and Gluten in Medicines
Wheat and gluten are not only in your food, but you may also find them in your medicine. Medication fillers are derived from wheat- and other gluten-containing ingredients. Talk to your pharmacist to help you avoid these medications and find wheat- and gluten-free alternatives.
References
About the Author
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book 'Noninvasive Mechanical Ventilation,' edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.