Avoiding gluten involves adhering to a gluten-free diet, which means completely excluding foods containing gluten, a protein found in wheat and several other grains. This diet focuses on consuming naturally gluten-free whole foods and specially processed gluten-free products.
Understanding Gluten-Free Eating
The cornerstone of a gluten-free diet is avoiding gluten-containing grains. This requires careful attention to food labels and understanding which foods are naturally gluten-free and which require specific gluten-free certification.
What to Eat on a Gluten-Free Diet
Focus on incorporating these naturally gluten-free options:
- Fruits and Vegetables: All fresh fruits and vegetables are naturally gluten-free.
- Meat and Eggs: Unprocessed meat, poultry, fish, and eggs are gluten-free. Be cautious of marinades or coatings that may contain gluten.
- Certain Grains and Starches:
- Rice (white, brown, wild)
- Corn (including polenta and grits, but check for cross-contamination)
- Quinoa
- Tapioca
- Buckwheat
- Sorghum
- Millet
- Arrowroot
- Amaranth
What to Avoid: Sources of Gluten
The primary sources of gluten are wheat, rye, and barley. Be vigilant about avoiding these and their derivatives:
- Wheat: Including varieties like spelt, kamut, farro, durum, and semolina.
- Barley: Often found in malt, malt extract, and beer.
- Rye: Commonly used in rye bread and crackers.
- Triticale: A hybrid of wheat and rye.
Hidden Gluten Sources
Gluten can hide in unexpected places. Always check labels for:
- Sauces and Gravies: Many are thickened with wheat flour.
- Processed Foods: Gluten can be used as a binder or stabilizer.
- Medications and Supplements: Some may use gluten as a filler.
- Lipstick, Playdough, and Communion Wafers: Although not edible, lipstick and playdough can get into the digestive tract.
How to Successfully Maintain a Gluten-Free Diet
Here's a guide to help you effectively avoid gluten:
- Read Labels Carefully: Scrutinize all food labels. Look for products labeled "gluten-free."
- Understand Ingredient Lists: Learn to identify gluten-containing ingredients.
- Avoid Cross-Contamination: Use separate cutting boards, toasters, and utensils to prevent cross-contamination in your kitchen.
- Eat Out Smartly: When dining out, inform the restaurant staff of your dietary restrictions and inquire about gluten-free options and preparation methods.
- Embrace Gluten-Free Alternatives: Explore the wide variety of gluten-free breads, pastas, and other products available. The reference mentions processed gluten-free foods like gluten-free bread or pasta as an option.
Additional Tips
- Consult a Registered Dietitian: A dietitian specializing in celiac disease or gluten sensitivity can provide personalized guidance.
- Join a Support Group: Connecting with others following a gluten-free diet can offer valuable support and advice.
