Should You Try a Gluten-Free Diet?
This diet is essential for most people
with gluten allergies or celiac disease.
See which foods you’ll have to do without,
which part of the grocery store to target & more.
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What Is a Gluten-Free Diet?
- Before tackling the gluten-free diet, let's get to know our culprit.
- Gluten is a specific type of protein, but one you won't find in meat or eggs.
- Instead gluten is found primarily in wheat, rye & barley.
- Going gluten-free means avoiding these grains.
- A gluten-free diet is essential for most people with gluten allergies or celiac disease,
a condition which causes intestinal damage when gluten is eaten.
Gluten 'Red Flags'
- People on a gluten-free diet need a sharp eye for labels.
- Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye.
- But some foods have 'stealth' gluten.
- Two terms to watch for are malt. which is made from barley & hydrolyzed vegetable
protein (it often contains wheat). - And while oats do not contain gluten, they may also increase symptoms, including abdominal pain, bloating & diarrhea.
Say Bye-Bye to Bread … Mostly
- Perhaps the most difficult step in a gluten-free diet is bidding farewell to bread as you
know it that includes white, wheat, marble & rye. - Also off limits are bagels, muffins, croissants, hamburger buns, scones, you get the idea.
- Yes, even pizza. But don't despair. There are alternatives.
You Have Gluten-Free Bread Choices
- Many health foods stores & all major supermarkets now carry gluten-free products,
including an assortment of breads. - These are often made with rice or potato flour instead of wheat products.
- Just check the label to make sure it says 100% gluten-free.
Lots of Cereals Have Gluten
- Traditional breakfast cereals are another casualty for people on a gluten-free diet.
- Cream of Wheat is obviously out, but so are many other favorites.
- Read the list of ingredients & avoid any cereal containing wheat, barley, rye or malt.
Enjoy Corn & Rice Cereals
- Corn & rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt.
- You may want to check your supermarket's health-food section for gluten-free products.
A New Twist on Pasta
- It's true, no matter what its shape or name, most pasta is made out of wheat.
- So you'll need to avoid regular spaghetti, macaroni, shells & spirals when you're on a
gluten-free diet. - Instead, look for pasta made from rice, corn, or quinoa.
Dig in to Rice & Potatoes
- On a gluten-free diet say hello to filling, flexible rice & potatoes.
- You can top them with just about anything, mix them into meals or enjoy them on their own.
- Still mourning the loss of your favorite pasta? Here's a secret when you're really craving
a bowl of spaghetti, it is possible to find gluten-free pasta, just think rice noodles.
Most Crackers Are Made of Wheat
- Check out the ingredients label & you'll find that most crackers have wheat as one of their
main ingredients. - Your mission is to find an alternative venue for your favorite cheeses.
Rev Up Munchies With Rice Cakes
- Who needs crackers when rice cakes & corn chips can host all sorts of spreads & dips?
- Another gluten-free crunchy snack: popcorn.
Beware of Breaded Foods
- Check the ingredients, but the crunchy coating on most chicken nuggets & fish sticks is generally made from wheat flour.
Who Misses the Breading?
- You don't need to hide the succulent charms of fresh chicken, fish & beef under a bunch
of bread. - Go for lean meat without any additives & you'll be eating right for a gluten-free diet.
- Do keep in mind that hot dogs & deli meats are processed, so check the ingredients for additives that might contain gluten.
Avoid Most Cookies & Cakes
- While a gluten-free diet won't contain most traditional cakes, pies, cookies & other
celebratory treats, which are loaded with wheat flour,there are still lots of ways to satisfy
your sweet tooth.
Enjoy Sweet & Chewy Treats
- Marshmallows, gumdrops, plain hard candies are all usually gluten-free.
- But it doesn’t have to stop there.
- Look for specialty bakeries that may be able to create custom-ordered gluten-free
cakes, pies & other treats, too.
Beer Contains Gluten -- Who Knew?
- Unfortunately for fans of the six-pack, most beers are made with barley malt.
- While there are some gluten-free beers, it's best to check with your doctor or dietitian
about whether these are safe for you.
Cheers! You Can Still Raise a Glass
- Wine & liquors are generally gluten-free, so you can still raise a glass & offer a toast,
no matter what the occasion.
There's So Much More to Enjoy
- Along with wine, potatoes & rice, there are even more delicious foods & drinks that are
safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables & milk
products. - A small note: When using frozen or canned fruits & vegetables, check for additives that
might contain gluten.The same goes for processed cheese spreads & flavored yogurts.
When Dining Out, Talk It Out
- One of the biggest challenges in maintaining a gluten-free diet is decoding a restaurant
menu. - Don't be shy.
- Talk with your server or the chef & explain your dietary needs, they're there to satisfy you.
Stay Symptom-Free
- For most people with celiac disease, even small amounts of gluten can cause symptoms
like gas & bloating, changes in bowel movements, weight loss, fatigue & weakness. - That's why going gluten-free can be a big help no matter how mild or serious your
symptoms. - Note: Check with your health care provider before making any major dietary
changes.
Gluten-Free Diet & Autism Spectrum Disorder
- Some parents believe a gluten-free diet can help children with Autism Spectrum
Disorder, although the idea is controversial. - The theory suggests children with ASD are sensitive to gluten & avoiding the protein
can improve certain symptoms, such as speech or social behavior. - At present, there is not enough research to confirm or refute the effectiveness of
gluten-free diets in people with autism.
Going Gluten-Free Is No Cakewalk
- The gluten-free diet isn't always easy.
- People who benefit generally need to stick with the diet for life.
- That means giving up many staples, such as bread & pasta & treats like cake & cookies.
- But it's getting ever easier to find gluten-free alternatives & careful planning can help you
stay gluten-free long-term. - Remember: Check with your health care provider before making any major
dietary changes.
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