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Gluten free diet: How to go gluten free
Getting on a gluten free diet isn't easy, but it's essential if you have celiac disease. Following are tips to help you on your way to safe and healthy eating.
By Mayo Clinic staffA gluten free diet excludes the protein gluten, which is found in grains such as wheat, barley or rye. If you or your child has celiac disease, a gluten free diet is essential, because gluten causes a problematic immune reaction in the small intestine. This reaction results in damage to the inner surface of the small intestine and an inability to absorb certain nutrients from food.
If you think you may have celiac disease, wait until you've been diagnosed to start a gluten free diet. That's because it may be more difficult for your doctor to make a diagnosis if you've begun the diet before being tested.
Initially, following a gluten free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you can eat and enjoy.
Avoid these foods in a gluten free diet
To manage celiac disease and prevent complications, it's crucial that you avoid all foods that contain gluten.
Avoid these gluten-containing grains
Avoid all foods or food ingredients made from many grains, including:
- Wheat
- Barley
- Rye
- Farina
- Graham flour
- Semolina
- Durham
- Bulgur
- Kamut
- Kasha
- Matzo meal
- Spelt (a form of wheat)
- Triticale
Oats may not be harmful for most people with celiac disease, but oat products are frequently contaminated with wheat, so it's best to avoid oats as well. The question of whether people eating a gluten free diet can consume pure oat products remains a subject of scientific debate. Difficulties in identifying the precise components of grains responsible for the immune response and the chemical differences between wheat and oats have contributed to the controversy.
Avoid these products unless labeled 'gluten free'
The following grains are gluten free as grown, but may be contaminated by other grains during harvesting and processing. Verify that these are processed in a gluten free facility before consuming them:
- Amaranth
- Buckwheat
- Quinoa
Most foods made from grains contain gluten. Avoid these foods unless they're labeled as gluten free or made with corn, rice, soy or other gluten free grain. It's also important that they're processed in a facility that is free of wheat or other contaminating products:
- Breads
- Cereals
- Crackers
- Croutons
- Pasta
- Cookies
- Cakes and pies
- Soups
- Gravies
- Sauces (including soy sauce)
- Salad dressings
- Beer
- Candy
- Imitation meat or seafood
- Processed luncheon meats
- Self-basting poultry
Many other products that you may consume or that may touch your mouth have ingredients that 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
- Lipstick and lip balms
- Toothpaste
- Postage stamps
- Play dough
Cross-contamination also may occur anywhere ingredients come together, such as on a cutting board or a grill surface. You may be exposed to gluten by using the same utensils as others, such as a bread knife, or by sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mayonnaise jar.
Safe foods in a gluten free diet
Foods allowed in a gluten free diet
There are still many basic foods allowed in a gluten free diet. These include:
- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
- Most dairy products
- Fruits
- Vegetables
- Rice
- Potatoes
- Gluten free flours (rice, soy, corn, potato)
- Wine and distilled liquors, ciders and spirits
Products labeled 'gluten free' also safe
Fortunately for bread and pasta lovers with celiac disease, there are an increasing number of gluten free products on the market. If you can't find them at your local bakery or grocery store, check with a celiac support group or the Internet. In fact, there are gluten free substitutes for many gluten-containing foods, from brownies to beer. Many specialty grocery stores sell gluten free foods.
Note that "wheat-free" doesn't necessarily mean gluten free. The product may still contain rye, barley or spelt ingredients that contain gluten.
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