It is important to learn about the gluten-free diet since it is the only treatment
for celiac disease.
Knowing What to Look For: Reading Labels
The best way to know if a product is gluten free is to read the ingredients label.
To determine if a product contains gluten, there are four main words you need to
know:
- Wheat, Barley1, Rye, and Oats2
Looking for these key four words will help you identify products that contain gluten.
You need to check labels often. Ingredients can change over time, so checking the
ingredients label every time is the most accurate way to identify what is in a food
or beverage product. After you have read the label and have determined that the
product does not contain these obvious sources of gluten, you may always contact
the manufacturer to confirm. Studies suggest that pure, uncontaminated oats that are not mixed with
wheat, barley, or rye consumed in moderation can be tolerated by most people with
celiac disease. Check with your health care provider to find out if this is right
for you.
Healthful Gluten-Free Eating
Many foods are naturally free of gluten, unless it was added in manufacturing. People
who follow a gluten free diet can enjoy a variety of foods, including:
- Plain beef, pork and lamb
- Plain fish and shellfish
- Plain chicken and turkey
- Plain fruits
- Plain vegetables
- Plain beans
- Eggs
- Milk
- Rice, Wild Rice
- Quinoa
- Lentils
- Corn
- Potatoes
- Soy
- Nuts and seeds
- Flax
Frequently Overlooked Foods that May Contain Gluten
- Broth
- Candy
- Coating mixes
- Croutons
- Imitation bacon
- Imitation seafood
- Marinades
- Processed meats
- Sauces and gravies
- Seasoning
- Soy sauce
- Thickeners
- Vegetarian meat substitutes
You should discuss with your healthcare provider about being tested for celiac disease
prior to beginning a gluten-free diet. It is very difficult to get a true diagnosis
once you have removed gluten from your diet. Knowing if you have celiac disease
or not is important for long-term management of your health and could impact whether
or not your family members should consider being screened as this is a genetic disease.
1 Products containing Barley may also include Malt which is a common
ingredient that is a derivative of barley
2 Historically, oats were not recommended because it was thought that avenin (the storage protein found in oats) was also toxic to gluten-intolerant individuals. However, recent research in Europe and the US has described that oats are well-tolerated by most children and adults when consumed in moderation and do not contribute to abdominal symptoms, nor prevent intestinal healing. PLEASE NOTE: regular, commercially available oats are frequently contaminated with wheat or barley. However, "pure, uncontaminated" oats have recently become available from several companies in the US and Canada. These companies’‘ process oats in dedicated facilities and their oats are tested for purity. Pure, uncontaminated oats can be consumed safely in quantities < 1 cup per day. It is important that you talk to your physician and your registered dietitian prior to starting oats.