Who Should Be Gluten-Free?

What Does It Mean to Be Gluten-Free?

Being gluten-free means not eating the protein called gluten. Gluten acts as the glue that holds foods together and helps them maintain their shape. Gluten is found in grains, such as wheat, rye and barley, and causes intestinal damage when eaten by people with a gluten intolerance or allergy, such as those with celiac disease. Eating a gluten-free diet may help individuals with gluten intolerance control their symptoms and improve their quality of life.

Who Should Be Gluten-Free?

Those who have a gluten-related allergy should consult their health care provider to learn more about living a gluten-free lifestyle. If any of the following symptoms occur when you ingest glutenous food products (see below), consult your health care provider or a physician specializing in celiac disease or gluten-related disorders.

Common symptoms of celiac disease in adults include:

Unexplained iron deficiency, anemia

Fatigue

Bone or joint pain

Arthritis

Bone loss or osteoporosis

Depression or anxiety

Tingling numbness in hands and feet

Seizures or migraines

Missed menstrual periods

Infertility or recurrent miscarriage

Canker sores inside the mouth

An itchy skin rash called dermatitis herpetiformis

If you are considering starting a gluten-free diet, consult a dietitian who can support you and answer questions about eliminating gluten while still maintaining a balanced and nutritious diet.

Gluten-Free Foods

Living gluten-free is not as difficult as it may sound. All it takes is a little research and know-how. Many grains and starches can be part of a gluten-free diet, too. (Check out the list below.) But it is important to ensure these grains are not processed or mixed with other gluten-containing grains, additives or preservatives, so always read the package and label before purchasing.

Here are examples of gluten-free foods:

Beans, seeds and nuts in their natural, unprocessed form

Fresh eggs

Fresh meats, fish and poultry (not breaded, batter-coated or marinated)

Fruits and vegetables

Most dairy products

Amaranth

Arrowroot

Buckwheat

Corn and cornmeal

Flax

Chia

Yucca

Nut flours

Gluten-free flours ( e.g., rice, soy, corn, potato, bean)

Gluten-free oats

Hominy (corn)

Millet

Quinoa

Rice, wild rice

Rice bran

Sorghum

Soy

Tapioca

Teff

Foods That Contain Gluten

If you are trying to reduce or eliminate gluten from your diet, avoid foods containing:

Barley

Brewer’s yeast

Emmer

Einkorn wheat

Farro

Malt (malt flavoring and malt vinegar are usually made from barley)

Rye

Triticale (a cross between wheat and rye)

Wheat

Wheatberries

Wheat starch

Durum

Farina

Graham

Kamut

Semolina

Spelt

Avoid these foods, unless they are labeled “gluten-free”:

Beer (including ales and lagers)

Malt beverages and vinegars

Breads

Cakes and pies

Candies

Cereals

Cookies and crackers

Croutons

Baked goods

French fries

Gravies

Oats

Imitation meat or seafood

Matzo

Pastas

Pizza

Processed lunch meat

Salad dressings

Sauces, including soy sauce

Seasoned rice mixes

Seasoned snack foods, such as potato and tortilla chips

Self-basting poultry

Soups and soup bases

Vegetables in sauce

Unconventional Sources of Gluten

Research gluten-free cosmetic brands to ensure that you stay feeling as good as you look!

Did you know it is possible to ingest gluten from sources other than food? Below are some common items that may contain gluten.

Lipstick, lip gloss and lip balm

Sunscreen

Communion wafers

Herbal or nutritional supplements

Drugs and over-the-counter medications

Vitamins and mineral supplements

Play dough (Children may touch their mouths or eat it. For a less toxic alternative, make DIY homemade play dough with gluten-free flour.)

Sources

https://celiac.org/live-gluten-free/

https://celiac.org/live-gluten-free/gluten-free-recipes/

www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten

my.clevelandclinic.org/health/diseases_conditions/hic_celiac_disease/hic-following-a-gluten-free-diet-for-celiac-disease