A gluten free diet has become increasingly popular in recent years, with more people choosing to avoid gluten for a variety of reasons. But what exactly is gluten, and what does following a gluten free diet entail? This complete guide covers everything you need to know about going gluten free.
What is Gluten?
Gluten is a type of protein found in grains like wheat, barley, and rye. It acts as a glue that helps foods like bread maintain their shape and texture. For most people, consuming gluten doesn’t cause any issues. However, for some, gluten can trigger serious health problems.
There are three main conditions associated with gluten
- Celiac Disease: An autoimmune disorder where the body attacks itself when gluten is ingested. It damages the small intestine.
- Non-Celiac Gluten Sensitivity: Gluten triggers symptoms like bloating, diarrhea and stomach pain, but there is no damage to the intestine.
- Wheat Allergy: An allergy to wheat, which contains gluten. Can cause anaphylaxis in severe cases.
People with these conditions need to follow a strict gluten free diet to manage symptoms and prevent further damage
What Foods Contain Gluten?
Gluten is primarily found in grains like:
- Wheat
- Barley
- Rye
- Triticale (a wheat-rye hybrid)
Many common foods and products contain these gluten-containing grains, such as:
- Bread
- Pasta
- Baked goods like cakes, cookies, muffins
- Cereal
- Beer
- Sauces like soy sauce
- Salad dressings
- Flavored chips
- Candy
- Imitation meats
It’s important to carefully read ingredient labels, as gluten can hide in unexpected places. Look out for words like malt, semolina and food starch, as they often indicate gluten.
What Can You Eat on a Gluten Free Diet?
While it may seem limiting at first, there are still plenty of delicious whole foods to enjoy on a gluten free diet:
Grains: Rice, quinoa, buckwheat, corn, millet
Starches: Potato, tapioca, arrowroot
Fruits and Vegetables: All fresh fruits and vegetables
Meat and Poultry: Fresh chicken, beef, fish, eggs
Dairy: Milk, cheese, yogurt
Legumes: Lentils, beans, chickpeas
Nuts and Seeds: Almonds, walnuts, chia seeds
Focus on incorporating more of these whole, gluten free foods into your diet. There are also many specialty gluten free products available, like bread, pasta and baked goods. Just be sure to compare nutrition labels, as some can be high in sugar and fat.
Gluten Free Diet Sample Meal Plan
Here’s a sample one day meal plan to give you recipe ideas:
Breakfast: Gluten free oats with berries and almond milk
Lunch: Turkey sandwich on gluten free bread with veggies and hummus
Dinner: Tacos with corn tortillas, salsa, beans, avocado
Snacks: Yogurt with granola, apple with almond butter, carrot sticks with hummus
Tips for Following a Gluten Free Diet
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Check labels carefully for hidden gluten ingredients.
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Look for specialty gluten free sections at the grocery store.
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Cook more meals at home using naturally gluten free ingredients.
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Have safe gluten free snacks on hand when eating out.
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Tell friends and family about your diet needs.
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Be aware cross-contamination can occur when cooking. Use separate pots/pans.
The Pros and Cons of a Gluten Free Diet
Pros:
- Alleviates symptoms if you have gluten intolerance
- Encourages eating more whole foods
- Can reduce inflammation
Cons:
- More expensive than gluten-containing foods
- Risk of nutrient deficiencies
- Can be more challenging when dining out
- Requires diligent label reading and meal prep
While challenging at times, a gluten free diet is essential for managing celiac disease and gluten sensitivity. With proper planning, it can be balanced and nutritious. Speak to a doctor or dietitian to determine if going gluten free could benefit you.
What About in Restaurants?
Some restaurants use the term “gluten-free” in their menus. The final rule about gluten-free foods applies to packaged foods that can be sold in some stores and food service places, like take-out restaurants. Because gluten-free labeling is important for public health, restaurants that say their food is gluten-free should follow the FDA’s guidelines.
DLima suggests that people who are worried about restaurants’ gluten-free claims ask the following questions when they order foods that are said to be gluten-free:
- What does the restaurant mean by the term “gluten-free?”
- What ingredients are used in this item?
- How is the item prepared?
State and local governments play an important role in oversight of restaurants. The FDA will keep working with partners in state and local governments to get restaurants to put up the right gluten-free signs.
How Does the FDA Define “Gluten-Free?”
Along with limiting the amount of gluten that can’t be avoided to less than 20 ppm, the FDA lets companies label a food as “gluten-free” if it doesn’t have any of the following:
- any kind of wheat, rye, barley, or crossbreeds of these grains
- an ingredient that comes from these grains but hasn’t been processed to get rid of gluten, or
- an ingredient made from these grains that has been processed to get rid of gluten, if the food still has 20 ppm or more of gluten
There is no gluten in bottled spring water, fruits and vegetables, eggs, or other naturally gluten-free foods. These foods can also be labeled “gluten-free” as long as any gluten that came into contact with them is less than 20 ppm.
If a food label says “gluten-free,” “free of gluten,” “without gluten,” or “no gluten,” but doesn’t follow the FDA’s rules for using these terms, it is considered misbranded and the FDA can take action.
At the moment, there are no good tests that can find gluten in foods that have been broken down and fermented, like yogurt and cheese. If foods say they are “gluten-free,” the companies that make them have to keep records to prove they are gluten-free.
The FDA says that if you aren’t sure about a product’s gluten-free status or ingredients, you should contact the company that makes it or look it up on its website.
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FAQ
What exactly is gluten-free?
Are potatoes gluten-free?
What is classed as gluten-free?
What does the term “gluten-free” mean?
A gluten-free diet is an eating plan that excludes foods containing gluten. Gluten is a protein found in wheat, barley, rye and triticale (a cross between wheat and rye). A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten.
What can you eat if you’re gluten-free?
Many naturally gluten-free foods can be a part of a healthy diet: Beans, seeds, legumes and nuts in their natural, unprocessed forms Grains, starches or flours that can be part of a gluten-free diet include: While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye.
What food items are considered to be naturally gluten-free?
Many naturally gluten-free foods can be a part of a healthy diet: Beans, seeds, legumes and nuts in their natural, unprocessed forms Grains, starches or flours that can be part of a gluten-free diet include: While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye.