What Foods Contain Gluten?
If you've learned you have celiac disease or suffer from gluten intolerance or allergy, learning what foods contain gluten is important to your quality of life. Hints of a gluten-related problem may start out as simply as thinking the pasta you ate made you sick, or the bread, or perhaps the crackers. It's not the pasta, bread or crackers specifically that cause the problem, but the gluten in them that results in symptoms which can vary but often include: abdominal pain, gas, bloating and even diarrhea.
Challenges to Living Gluten Free
The challenges to living gluten free come at you from every direction, but if you suffer from a reaction to gluten you'll be ready to make the change. In fact for those with celiac disease, learning to eat gluten free can save your life.
Gluten Free at Home
One of the first challenges you'll face when going gluten free will take place within your home. Traditional family recipes that contain gluten must be altered or given up. At first it may seem like the end of the world, but with a little creativity and practice, people can usually find ways to still create their favorite dishes with gluten free ingredient options.
Eating Out
Creating tasty gluten free dishes in your own kitchen gives you full control of the ingredients used. Eating out is another matter and can be a challenge. Gluten isn't limited to items you know for certain contain gluten like many breads and pastas. Gluten can also be hidden as an ingredient in sauces or can be subtly added in ways like dusting the meat you are served. With this in mind, educate yourself as to what foods contain gluten or may contain gluten. Learn to ask questions about how the food is prepared when eating out.
What Foods Contain Gluten
One of the most widely used sources of gluten is grains and grain products. Gluten is a type of protein found in some grains. Since flour is made from grain, this affects many baked products including breads, as well as pastas and cereals. Not only that, but any flours made from these grains will add gluten to your own recipes, too.
Grains Containing Gluten
Avoid the use of products made with flours from these grains which contain gluten:
- Rye
- Wheat
- Barley
Wheat By Any Name
Once you know to eat wheat free, it is important to know this grain's many names. It is also known as
- Bran
- Durum flou
- Einkorn
- Farina
- Farro
- Gluten
- Graham
- Kamut
- Oat bran
- Semolina
- Spelt
- Triticale
- Wheat germ
What About Oats?
Oats were once classified in the group of grains which contain gluten. That's because trace amounts of gluten could often be found in oats. However, more recently it has been discovered that gluten found in oats is present because they have been processed using the same equipment used to process wheat. With the improvements made to processing procedures, today oats is considered gluten free by most nutritionists.
However, if you suffer from celiac disease it is best to talk oats over with your health care provider. If it is decided that oats can be added to the list of items to eat, then it might be best to buy organic oats through your local health food store to lessen the chance of cross contamination.
Gluten in Processed Foods
Now that you know what grains to avoid, its time to take a look at an even bigger challenge. Processed foods. This includes a list of items much to long to itemize here, but this cross section makes it clear that checking ingredients is important:
- Beer
- Cold Cuts
- Egg substitutes
- Flavored potato chips
- Herbal teas (not all herbal teas include gluten, but it is important to check ingredients)
- Instant rice mixes
- Salad dressings
- Some chocolates
Keep a List
Once you've checked an item for gluten, start a list of things to avoid or things you can eat. Keep a list of foods containing gluten in your purse or wallet for easy reference when you're at the store or out to eat. With practice you'll learn to recognize possible gluten pitfalls and know to avoid them.
Related Topics
