Gluten, what is it and what should I eat or not eat?

Gluten is another word for the proteins found in wheat, rye, and barley. Individuals with celiac disease must follow a gluten-free diet to manage their disease. If you have celiac disease, the following gluten-free diet basics are important to know and follow.

Wheat, rye, or barley

Avoid wheat, rye, and barley. They all contain gluten

Oats

Oats often are cross-contaminated with gluten-containing grains. Pure, uncontaminated oats, tested and labeled as gluten free, are now available and are considered safe to consume in moderation.

Wheat and wheat-containing grains

Other names for wheat or wheat-containing grains that contain gluten are:

Bulgur

Cake flour

Durum

Einkorn

Emmer

Enriched flour

Farina

Farro

Graham flour

Kamut®

Matzo

Pastry flour

Self-rising flour

Semolina

Spelt

Triticale

Wheat germ

Wheat starch

 

Wheat free does not mean gluten free. Wheat-free foods still may contain rye or barley.

 

Malt

Malt, malted beverages (beer, ale, and lager), and malt flavorings (used in malted milk shakes) are made from barley. They are not gluten free.

Grains and flours that are safe

The following grains and flours are safe for individuals on a gluten-free diet:

Amaranth

Any flour made from nuts, beans, tubers, or legumes

Arrowroot

Buckwheat

Corn

Cornstarch

Flax

Montina™

Potato

Quinoa

Rice

Sago

Sorghum

Soy

Tapioca

Teff

 

Processed foods that might contain wheat, barley, or rye*

The following foods might contain wheat, barley, or rye:

Bouillon cubes

Brown rice syrup

Candy

Chips

Cold cuts

Communion wafers

Flavored instant coffee mixes

French fries

Gravy

Hot dogs

Imitation fish

Matzo

Potato chips

Rice drinks

Rice mixes

Salami

Sauces

Sausage

Seasoned tortilla chips

Self-basting turkey

Soups

Soy drinks

Soy sauce

Vegetables in sauce

 

*  Most of these foods are also available as gluten-free products. When in doubt, read food labels and check with the food manufacturer.

 

Cross-contamination

Follow this advice to prevent gluten-free foods from coming in contact with foods containing gluten:

Store gluten-free foods separately from foods containing gluten

Designate certain appliances, such as a toaster, for use with gluten-free products only

Use clean tools for cooking, cutting, mixing, and serving gluten-free foods

Have separate containers of butter, peanut butter, and condiments, or institute a no-double-dipping rule

Do not purchase flour or cereal from open bins

 

Foods to choose

Stick to plain, simple foods, which are mostly found in the outer aisle of the grocery store, including:

Any food labeled as gluten free

Corn in all forms

Dairy products, including:

Butter

Margarine

Milk

Plain yogurt

Real cheese

Legumes in all forms

Nuts in all forms

Plain eggs

Plain fish

Plain fruits (fresh, frozen, or canned)

Plain meats

Plain poultry

Plain vegetables (fresh, frozen, or canned)

Rice in all forms

Vegetable oils (including canola)

Vinegar (all except malt vinegar)

 

References and recommended readings

Celiac disease. National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health website. Publication 08-4269. http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/. Published September 2008. Updated January 27, 2012. 

Celiac Disease Foundation. Sources of gluten. Celiac.org website. http://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/.