GLUTEN FREE INFORMATION
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Definition
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.
A gluten-free diet is primarily used to treat coeliac disease. Gluten causes inflammation in the small intestines of people with coeliac disease. Eating a gluten-free diet helps people with coeliac disease control their signs and symptoms and prevent complications. Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.
Purpose
The gluten-free diet is a treatment for coeliac disease. Some people who don't have coeliac disease also may have symptoms when they eat gluten, however. This is called non-coeliac gluten sensitivity. People with non-coeliac gluten sensitivity may benefit from a gluten-free diet. But people with coeliac disease must be gluten-free to prevent symptoms and disease-related complications.
Coeliac Disease (pronounced ‘see-liac’), a serious illness where the body’s immune system attacks its own tissues when gluten is eaten. This causes damage to the lining of the gut and means that the body cannot properly absorb nutrients from food. It is not an allergy or food intolerance. Gluten is a protein found in wheat, barley and rye. Some people may also be sensitive to oats.
Diet Details
Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis.
It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a coeliac support group or search online. If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.
A gluten-free diet is primarily used to treat coeliac disease. Gluten causes inflammation in the small intestines of people with coeliac disease. Eating a gluten-free diet helps people with coeliac disease control their signs and symptoms and prevent complications. Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.
Purpose
The gluten-free diet is a treatment for coeliac disease. Some people who don't have coeliac disease also may have symptoms when they eat gluten, however. This is called non-coeliac gluten sensitivity. People with non-coeliac gluten sensitivity may benefit from a gluten-free diet. But people with coeliac disease must be gluten-free to prevent symptoms and disease-related complications.
Coeliac Disease (pronounced ‘see-liac’), a serious illness where the body’s immune system attacks its own tissues when gluten is eaten. This causes damage to the lining of the gut and means that the body cannot properly absorb nutrients from food. It is not an allergy or food intolerance. Gluten is a protein found in wheat, barley and rye. Some people may also be sensitive to oats.
Diet Details
Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis.
It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a coeliac support group or search online. If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
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Allowed Foods
Many healthy and delicious foods are naturally gluten-free:
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It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:
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Always Avoid
Avoid all food and drinks containing:
Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-raising. Here are other wheat products to avoid:
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Avoid Unless Labeled 'Gluten-Free'
In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
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Gluten-Free Substitutes
Many items that usually contain gluten have gluten-free alternatives that are widely available in most grocery stores, and make living gluten-free much easier. Keep in mind, however, that minimally processed fresh foods are a crucial part of a healthy gluten-free diet. It is very important to base your diet around fruits, vegetables, meats, and other healthy food groups listed above.
Many commercially available products are labeled “gluten-free,” but there will be some that are not; this is why proper label reading is important. It is also important to remember that “wheat-free” does not necessarily mean “gluten-free.” Be wary, as many products may appear to be gluten-free, but are not.
As a rule, traditional wheat products such as pastas, breads, crackers, and other baked goods are not gluten-free. However, there are many gluten-free options available that use alternative flours and grains. Health food stores have a wide variety of options, but commercial grocery stores are also beginning to carry a sizeable number of gluten-free products. Often, gluten-free bread can be found in the freezer section. Additionally, there are gluten-free flours and flour blends available, allowing you to bake your own bread.
Cereals
Many cereals contain gluten or wheat-based ingredients, but there are some that do not. Be on the lookout for the “gluten-free” label, but also realize that not all gluten-free cereals will advertise as such, so it is important to check the list of ingredients. Something to watch out for: cornflakes and puffed rice cereal may contain malt flavoring or extract, which contains gluten!
Oats
Oats are often harvested and processed with the same equipment that is used for wheat, and are therefore easily contaminated. Research indicates that pure, uncontaminated oats consumed in moderation (up to ½ cup dry rolled oats daily) are tolerated by most people with celiac disease. Look for oats specifically labeled gluten-free in all products containing oats, including granolas and granola bars. Oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free. You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten.
These include:
Soups and Sauces
Soups and sauces are one of the biggest sources of hidden gluten, as many companies use wheat as a thickener. It is always a good idea to read the label of any pre-prepared or canned soups and sauces, paying special attention to those that are cream-based.
Produce
Fresh and frozen fruits and vegetables are naturally gluten-free. However, it is important to read labels on any processed fruits and veggies, as well as dried fruit and pre-prepared smoothies. Additionally, packaged frozen potatoes are not always gluten-free, and labels should be read carefully when considering these products.
Beverages
Most beverages are gluten-free, including juices, sodas, and sports drinks. Alcoholic beverages, including wines and hard liquor/distilled liquors/hard ciders are also gluten-free. However, beers, ales, lagers, malt beverages and malt vinegars that are made from gluten-containing grains are not distilled and therefore are not gluten-free. There are several brands of gluten-free beers available in the United States and abroad.
Medicines
Not all medicines and vitamins are gluten-free, so make sure to read the label before you buy.
Many items that usually contain gluten have gluten-free alternatives that are widely available in most grocery stores, and make living gluten-free much easier. Keep in mind, however, that minimally processed fresh foods are a crucial part of a healthy gluten-free diet. It is very important to base your diet around fruits, vegetables, meats, and other healthy food groups listed above.
Many commercially available products are labeled “gluten-free,” but there will be some that are not; this is why proper label reading is important. It is also important to remember that “wheat-free” does not necessarily mean “gluten-free.” Be wary, as many products may appear to be gluten-free, but are not.
As a rule, traditional wheat products such as pastas, breads, crackers, and other baked goods are not gluten-free. However, there are many gluten-free options available that use alternative flours and grains. Health food stores have a wide variety of options, but commercial grocery stores are also beginning to carry a sizeable number of gluten-free products. Often, gluten-free bread can be found in the freezer section. Additionally, there are gluten-free flours and flour blends available, allowing you to bake your own bread.
Cereals
Many cereals contain gluten or wheat-based ingredients, but there are some that do not. Be on the lookout for the “gluten-free” label, but also realize that not all gluten-free cereals will advertise as such, so it is important to check the list of ingredients. Something to watch out for: cornflakes and puffed rice cereal may contain malt flavoring or extract, which contains gluten!
Oats
Oats are often harvested and processed with the same equipment that is used for wheat, and are therefore easily contaminated. Research indicates that pure, uncontaminated oats consumed in moderation (up to ½ cup dry rolled oats daily) are tolerated by most people with celiac disease. Look for oats specifically labeled gluten-free in all products containing oats, including granolas and granola bars. Oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free. You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten.
These include:
- Food additives, such as malt flavoring, modified food starch and others
- Medications and vitamins that use gluten as a binding agent
Soups and Sauces
Soups and sauces are one of the biggest sources of hidden gluten, as many companies use wheat as a thickener. It is always a good idea to read the label of any pre-prepared or canned soups and sauces, paying special attention to those that are cream-based.
Produce
Fresh and frozen fruits and vegetables are naturally gluten-free. However, it is important to read labels on any processed fruits and veggies, as well as dried fruit and pre-prepared smoothies. Additionally, packaged frozen potatoes are not always gluten-free, and labels should be read carefully when considering these products.
Beverages
Most beverages are gluten-free, including juices, sodas, and sports drinks. Alcoholic beverages, including wines and hard liquor/distilled liquors/hard ciders are also gluten-free. However, beers, ales, lagers, malt beverages and malt vinegars that are made from gluten-containing grains are not distilled and therefore are not gluten-free. There are several brands of gluten-free beers available in the United States and abroad.
Medicines
Not all medicines and vitamins are gluten-free, so make sure to read the label before you buy.
Watch For Cross-Contamination
Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.
Some food labels include a "may contain" statement if cross-contamination is likely. But be aware that this type of statement is voluntary.
Foods may also be labeled as "gluten-free." If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled "wheat-free" may still contain gluten. You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains.
Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work.
Be careful about eating out at restaurants. Ask restaurant staff members if they have choices that are truly gluten-free, including being prepared so as to avoid cross-contamination.
Results
People with coeliac disease who eat a gluten-free diet experience fewer symptoms and complications of the disease. People with coeliac disease must eat a strictly gluten-free diet and must remain on the diet for the remainder of their lives. In some severe cases, a gluten-free diet alone can't stop the symptoms and complications of coeliac disease, and additional treatment is needed.
Risks
Not Getting Enough Vitamins:
People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Ask your dietitian to review your diet to see that you're getting enough of these key nutrients:
Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.
Some food labels include a "may contain" statement if cross-contamination is likely. But be aware that this type of statement is voluntary.
Foods may also be labeled as "gluten-free." If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled "wheat-free" may still contain gluten. You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains.
Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren't thoroughly cleaned after being used to prepare gluten-containing foods. Using a common toaster for gluten-free bread and regular bread is a major source of contamination, for example. Consider what steps you need to take to prevent cross-contamination at home, school or work.
Be careful about eating out at restaurants. Ask restaurant staff members if they have choices that are truly gluten-free, including being prepared so as to avoid cross-contamination.
Results
People with coeliac disease who eat a gluten-free diet experience fewer symptoms and complications of the disease. People with coeliac disease must eat a strictly gluten-free diet and must remain on the diet for the remainder of their lives. In some severe cases, a gluten-free diet alone can't stop the symptoms and complications of coeliac disease, and additional treatment is needed.
Risks
Not Getting Enough Vitamins:
People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Ask your dietitian to review your diet to see that you're getting enough of these key nutrients:
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Not Sticking To The Gluten-Free Diet
If you accidentally eat a product that contains gluten, you may experience abdominal pain and diarrhea. Some people experience no signs or symptoms after eating gluten, but this doesn't mean it's not damaging their small intestines. Even trace amounts of gluten in your diet may be damaging, whether or not they cause signs or symptoms. Over time, not following a gluten-free diet if you have coeliac disease can lead to serious complications including small intestinal cancer.
If you accidentally eat a product that contains gluten, you may experience abdominal pain and diarrhea. Some people experience no signs or symptoms after eating gluten, but this doesn't mean it's not damaging their small intestines. Even trace amounts of gluten in your diet may be damaging, whether or not they cause signs or symptoms. Over time, not following a gluten-free diet if you have coeliac disease can lead to serious complications including small intestinal cancer.
