How to Read Food Labels to Find Gluten Free Foods

Reading food labels is an important part of living gluten free. Unless you know what to look for, it can be extremely difficult to find gluten free foods. There are many ingredients that can fool you; understanding how to read food labels can help you stay away from foods containing gluten. Here are some tips on what to look for and what to avoid:

1. Look for the words "gluten free."  Look on the front of the packaging and the side panels. It is not always in the same place from product to product. If you see the words "gluten free," you know you are in the clear.
2. Watch out for the words "wheat free."  Wheat free does not mean gluten free. Oats are often used in place of the wheat when this claim is made.
3. Check the list of allergens.  At the end of the ingredients list, many manufacturers list common allergens included in the product. If you see wheat listed, you know the food contains gluten. If the product doesn't list wheat, you still need to check the ingredients for gluten-containing products but it helps you narrow down what you are looking for.
4. Learn about all the ingredients that could possibly contain gluten. While this is not a comprehensive list, this will help you get started. Wheat, wheat starch, barley and oats are pretty obvious sources of gluten. Others below may be less so.
   • Hydrolyzed corn, soy or vegetable protein  All of these have the potential of containing gluten. Wheat is often used in the process of making these proteins (because gluten is a protein).  Of these, hydrolyzed vegetable protein is most likely to have gluten in it.
   • Soy sauce  Soy sauce is made with wheat.
   • Malt  Malt is sometimes also called barley malt. All malt is made from barley even if it is called "rice malt."
   • (Modified) food starch  Not all food starch contains gluten but, unless you know what kind of starch it is, i.e. corn starch or wheat starch, it is best to avoid it.
5. Check labels continuously.  Even if you have bought a product before, it is a good idea to read the label periodically to check if the ingredients have changed. Companies change ingredients often and without warning.
6. Don't be fooled.  Some foods with gluten are easy to spot like breads, pastas and pastries. Others can be harder to identify. Here are a few to look out for:
   • Dairy Sometimes starch fillers are added to yogurt and soft cheeses.
   • Cereal  Most cereals contain some form of gluten, for example, cornflakes contain malt.
   • Alcoholic beverages  Beer is made with hops, a barley relative.  Whiskey and gin are made from wheat.
   • Canned soups, stews, and prepackaged meals  Look for starch fillers, soy sauce, hydrolyzed vegetable protein and pasta.

To maintain a gluten free diet, reading labels is a lifestyle. It is important to stay vigilant. It can be overwhelming to the label on every food item you're thinking of purchasing, but it does get easier with time. Your intestines will thank you!

Quick Tips:

• Gluten is a protein found in wheat, rye, barley and oats.
• If you have doubt if a food is gluten free, do not eat it.

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List of Gluten-Free Carbs

If you've recently started a gluten-free diet, it might seem like all carbs are off-limits at first. In reality, plenty of gluten-free carbs exist -- you just need to avoid the gluten-containing grains wheat, rye and barley and any foods or ingredients made from them. But, you can still safely eat carbohydrates from other grains, fruits and vegetables.

Gluten-Free Grains

• Even though you need to avoid a few major grains on a gluten-free diet, you can still eat a variety of other grains that provide carbohydrates. Quinoa, brown rice, amaranth, millet, sorghum, buckwheat and most oats are all safe to eat on a gluten-free diet, according to Celiac.com. You can also have flours made from these grains and use them to bake breads and muffins, make pancakes and waffles or in place of a gluten-containing flour in recipes.

Fruits

• Whole fruit is another safe and nutritious way to get carbohydrates on a gluten-free diet. Fruits contains the carbs fructose, or fruit sugar, glucose and fiber in varying amounts. Additives may contain gluten, so long as the fruit is not in a syrup or sauce and has no added flavors or ingredients, it's safe to eat. Try incorporating bananas, apples, oranges, grapes, peaches, plums, cherries and berries into your diet for gluten-free carbs.
• Vegetables

• You can also safely eat vegetables as a carbohydrate source when following a gluten-free diet. Some vegetables provide more carbohydrates per serving than others. Starchy vegetables provide the most carbs and include potatoes, winter squash, beans, peas and corn, according to the University of Illinois Extension. In addition to starch, vegetables provide dietary fiber to help maintain your digestive health.

Dairy Products

• While not a rich source of carbohydrates, dairy products are naturally gluten-free and contain some sugar in the form of lactose, or milk sugar. You can drink milk or eat yogurt to get carbs from dairy. The total carbohydrate content of dairy products ranges from about 11 grams per serving to 17 grams per serving. If yogurt has added sugar or fruit, the carb content increases. Choosing low-fat versions of these foods helps you limit your calorie and saturated fat intake.

Sugars

• Sugars aren't something you should seek to include in your everyday diet, as eating a lot of them may lead to weight grain, dental problems and poor nutrition. The America Heart Association suggests men limit their added sugar intake to 9 teaspoons per day and women consume no more than 6 teaspoons per day. While sweeteners aren't the best for your health, they are gluten-free sources of carbohydrate. You can safely consume sugar, brown sugar, confectioners sugar, honey, maple syrup and agave on a gluten-free diet.

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Is Gluten Free Food Better for You Than Regular Food?

Gluten-free foods are important for people with celiac disease and other health problems associated with gluten. For people without these conditions, gluten-free foods are not inherently better than foods with gluten. Avoiding or minimizing gluten intake can help people make healthier food choices, but avoiding gluten entirely may lead to deficiencies in important vitamins and minerals.

Gluten and Celiac Disease

• Gluten is a type of protein found in certain grains, such as wheat, barley and rye. Gluten-free foods first rose to prominence in response to the increased prevalence of celiac disease, which affects approximately 1 percent of Americans, WebMD notes. When people with celiac disease eat gluten, their immune systems have an abnormal reaction that causes inflammation of the small intestine. This can cause diarrhea, anemia, bone pain and a skin rash called dermatitis herpetiformis.

Gluten Sensitivity

• Gluten-free foods may also be better for people with a condition called gluten sensitivity. This condition, which affects up to 18 million Americans, according to Prevention.com, does not cause intestinal inflammation. However, when people with gluten sensitivity eat gluten, they can develop abdominal cramps, diarrhea, bloating and flatulence. The mechanism of this disease is not well understood, but it may be caused by the effects of gluten on intestinal bacteria.
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Other Benefits

• Gluten-free foods may provide benefits for people without celiac disease or gluten sensitivity. Eliminating foods such as white bread, pasta made with white flour and mass-produced baked goods from the diet can help reduce the amount of artificial preservatives and refined carbohydrates consumed. Many gluten-free diets emphasize fresh fruits and vegetables, as almost all of them lack gluten. A diet rich in fruits, vegetables and other gluten-free foods, such as low-fat dairy and lean sources of protein provides fiber, vitamins, minerals and protein without adding high levels of fats or carbohydrates.

Risks

• Following a gluten-free diet can have some unintended consequences, especially for people who do not have a medical reaction to gluten. Many whole grains contain gluten, and these fiber-rich grains can help reduce the risk of heart disease, Type 2 diabetes and certain forms of cancer. Whole grains are also rich in many vitamins, particularly the B vitamins, and iron. Anyone looking to eliminate gluten from her diet should talk to a nutritionist or a physician to help her develop a healthy eating plan.

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Foods That Can Be Eaten on a Gluten-Free Diet

Gluten, a type of protein found in most grains, can product serious allergic reactions in individuals with wheat allergies or celiac disease. While gluten is hard to avoid, knowing what food groups are safe will make adapting to a gluten-free diet easier. Avoiding gluten can be frustrating at first, so instead of focusing on the things you can't eat, think instead of all the new foods and recipes you'll be able to try. Eventually, a gluten-free diet will be an easy and even enjoyable way to approach food.

Meat, Fish and Poultry

Aside from being good sources of protein, there's no need to worry about gluten in meat, fish and poultry. However, products that have been breaded, battered or marinated typically contain gluten and must be avoided.

Fruit and Vegetables

Getting your recommended daily servings of fruits and vegetables is easy for people on a gluten-free diet. Fruits and vegetables contain no gluten and are a healthy food for everybody.

Starches

A gluten-free diet doesn't mean that starches are off the menu. Grains such as rice and quinoa are perfectly acceptable, as is anything made from cornmeal such as tortillas, cornbread or polenta. Potatoes are also safe to eat, though french fries, hash browns and tater tots are off the menu.

Alcohol

Wine, spirits and distilled liquors are gluten-free. Some beers are gluten-free but should only be consumed if they are specifically labeled as such. Many beers are made with barley, rye or wheat and do contain gluten.

Dairy

Many dairy products can be consumed on a gluten-free diet, although you must watch out for some products. Milk, cream and aged cheese are safe to eat. Some yogurts, sour cream and other cheeses may contain gluten, so always check the label first. Pre-mixed chocolate milk and malted milk drinks should be avoided.

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Simple List of Gluten-Free Foods

Gluten is the protein element of wheat, rye, barley and other similar grains. For those that cannot tolerate gluten when it comes in contact with the small intestine, a condition known as Celiac disease, which is known to be genetically determined, gluten must be avoided. While it may seem difficult at first, once you get used to checking labels and buying food items you know to be gluten-free, you can eat a balanced, healthy diet full of rich flavors.

Rice

Some varieties of rice are free of gluten, while those strictly avoiding gluten because of potential contamination cannot safely eat others. Basmati rice, jasmine rice, japonica rice, black rice, red rice, brown rice, calrose rice, enriched rice, Arborio rice, which is used for risotto dishes, and glutinous rice found in Asian cuisine can safely be eaten on a gluten-free diet, but other items like bulgur, which is made of wheat, couscous, durum and farina, should be avoided.

Beans

Many beans are gluten-free and are a good source of protein and other essential vitamins and nutrients. Fava beans, black beans, red beans, soy beans, garbanzo beans and navy beans are all fairly common in canned, easy-to-prepare varieties and in dried form. Commercially produced flours made of beans can be used in a variety of different recipes for those strictly avoiding gluten. Bean flour can be found in many Asian and specialty markets.

Tree Nuts

Tree nuts do not contain gluten and are an excellent source of protein and healthy fats. Tree nuts include peanuts, almonds, Brazil nuts, filberts, cashews and pecans. Tree nuts can be eaten raw, roasted or made into butters or oils as long as they are not mixed with ingredients that do contain gluten. For those that have a severe gluten allergy, stick with raw nuts or products labeled as gluten-free.

Gluten-Free Flour

Gluten-free flour is essential for those with Celiac disease, as cooking is extremely difficult without some type of flour. Numerous types of flower can replace regular flour, including bean flour, rice flour, soy flour, potato flour and corn flour. Choose the right type of flour for the food you are cooking based on potential flavor and food pairings, and if possible, keep multiple types of flour on hand for when you need them.

Fresh Meat, Fish and Poultry

Fresh meat, fish and poultry can be eaten as part of a gluten-free diet when prepared with gluten-free ingredients. Breaded, batter-coated and marinated items should be avoided unless you can verify they are gluten-free.

Fresh Vegetables

Fresh vegetables are naturally gluten-free and provide essential vitamins and nutrients your body needs to function properly. As with meat, fish and poultry, marinated vegetables should be avoided unless you are certain they are made with gluten-free ingredients.

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How to Transition to a Gluten-Free Diet

Transitioning to a gluten-free diet can be a challenge, but for the growing number of people diagnosed with gluten intolerance, known as celiac disease, it can open the door to improved health and quality of life. For celiac sufferers, gluten--the protein found in wheat, rye and barley--can lead to symptoms ranging from digestive and autoimmune disorders to a greater risk of intestinal cancer. According to celiac.com, at least one in every 133 Americans suffers from gluten intolerance; many are undiagnosed. If you have recently been diagnosed with a gluten intolerance, transitioning to a gluten-free diet will take time and commitment, but the results will be well worth the effort.

Tips For YouGoing Gluten-Free

1. Remove any food items containing gluten from your cupboards, making sure to look for hidden sources of gluten like malt in ingredients lists. Visit websites like celiacsolution.com or celiac.org for a complete list of gluten-containing ingredients and foods. Clean your oven, cupboards, utensils and pots and pans thoroughly and replace your toaster--just a few bread crumbs can wreak havoc for celiac sufferers.
2. Check for gluten in nonfood items as well. Wheat is used as a thickening agent in a wide range of products, from beauty care items like lipstick, lotion and shampoo, to art supplies and even lickable envelopes. Read ingredients lists closely, contact the product's customer service departments with questions and visit sites like celiac.com for a list of celiac-safe products.
3. Focus your food shopping on natural foods like fruits, vegetables, meats and gluten-free grains like rice and quinoa. Read labels carefully, as items ranging from salad dressing to frozen french fries often contain gluten. Most dairy products are gluten free, but many celiac sufferers also have a lactose intolerance, so if this is the case with you, avoid dairy products and opt for soy substitutes instead. Many grocery stores now offer gluten-free versions of traditional wheat products like bread, pasta, waffles and even easy mixes for cookies and cakes. Search websites like celiac.org for lists of gluten-free products to take with you on your shopping trip and recipes for gluten-free alternatives to your favorite wheat-containing foods.
4. Research gluten-free restaurants online when you're planning a night out. A growing number of chain restaurants--including, in 2010, Outback Steakhouse, Bubba Gump Shrimp Company and P. F. Chang's--offer special gluten-free menus. If you can't find information online, phone the restaurant before you go to learn about their gluten-free options. At the restaurant, let the waiter know you are unable to eat gluten and see what they can do to accommodate your diet.
5. Get your friends and family in on the act by informing them of the importance of following a gluten-free diet and the improvement it will make on your health and well-being. For more support, join an online celiac group through websites like celiac.org and celiac.com.

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How to Find Gluten Free Foods in Grocery Stores

Grocery shopping can be a daunting task for people who need to avoid gluten. A normal trip to the grocery store may end up taking twice as long as you search the aisles and review labels to make sure the products you are purchasing are gluten-free. The good news is that there are some simple things you can do to help narrow down your search.

Things You'll Need

• Gluten-free food list

Tips For You

1. Investigate the organic or natural food section in your local grocery store. With the popularity of organic foods and the prevalence of individuals with special diets, many grocery stores are now offering sections dedicated to special-ingredient foods. You are likely to find pastas, soups, crackers, and cereals that are free from gluten in this section.
2. Ask a store worker where to locate gluten-free foods at your grocery store. Most grocery store employees are well trained about where to locate different types of food, and asking someone for assistance will save you a good deal of time in your search.
3. Look for gluten-free alternatives in the same section as non-specialty products. If you are looking for gluten-free flour for instance, look in the baking aisle to see if a gluten-free flour product is located with the other flour products.
4. Educate yourself about foods that are traditionally made without gluten. There are a number of products on the market that are traditionally gluten-free. For instance, many corn-based snack chips are gluten- free and are stocked in the snack section. Familiarizing yourself with these gluten-free foods can save you time and money.

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How to Eat a Gluten Free Diet

Eliminating gluten from your diet can have enormous health benefits. Not only is this helpful for those with celiac disease, but it also can help relieve other digestion-related health issues.

Gluten is a protein byproduct found in grains such as wheat and is used as an emulsifier and anticoagulant. Gluten often hides in products you'd never suspect, so eliminating gluten might seem like a daunting task at first but actually is easy once you become educated about gluten and how to avoid it. Here are some helpful tips to get started.

Things You'll Need

• Grocery lists Boxes for use when cleaning out your pantry Time spent browsing grocery store shelves

Tips For You

1. Do some research. Begin to browse the Internet on gluten-free diet sites. Familiarize yourself with the names that gluten might "hide" under, such as "modified food starch" and others.Gluten is found in many obvious products--breads, pastries and other wheat-based food--and in some others--things such as hot dogs and certain brands of iodized salt. Many grains, such as oats, barley and rye, also contain gluten.
2. Make lists. Once you familiarize yourself with what products are "safe" and what aren't, make a list of things you can eat that are gluten-free. When in doubt, don't eat it until you find out for sure. Call the manufacturer and ask. As more people are maintaining a gluten-free diet, many companies have this information ready.
3. Clean out your pantry. Get rid of anything that you have in your house that contains gluten. Box it up and donate it to a local food pantry. Switching to a gluten-free lifestyle can be difficult at first, so the less temptations you have on hand, the better off you'll be.
4. Enlist the support of friends and family. The support of people close to you is valuable when beginning a lifestyle change of any kind, particularly a dietary one. Tell all your friends and family that you are gluten-free. If they invite you over for dinner and don't know what to cook, offer to bring your own food until you can educate them.
5. Read labels. Take some time (without shopping) to simply look at products on your grocery store shelves. Read the fine print and the labels. See where you can find hidden sources of gluten. Make a mental note of such products, or write them down in a list of foods to avoid.
6. Be easy on yourself. Many people experience withdrawal-like symptoms after eliminating gluten. Most of these symptoms are mild. Some people report feeling "flu-ish," while others go through emotional changes. This is normal and is the body's way of processing the internal changes it is going through. This discomfort usually lasts less than a week.

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7-Day Gluten-Free Diet Plan

People suffering from Celiac disease must avoid foods containing the protein gluten, which is found in certain grains like wheat, barley and rye. In individuals with Celiac disease, gluten causes a reaction in the small intestine resulting from the inability to absorb nutrients in food. There are a number of places on the Internet that provide a wide variety of gluten-free recipes in all categories.

What is Celiac Disease?

• Celiac disease is also called gluten-sensitive enteropathy, celiac sprue and non-tropical sprue and tends to run in families. According to Dr. Shelley Case, "it is a multi-system, multi-symptom disease with serious implications." Celiac disease can lead to osteoporosis, depression, behavior problems, anemia and stunted growth in children. According to WebMD, it is suggested that anyone who suspects they have Celiac disease see a doctor for a professional diagnosis before trying a gluten-free diet since the markers of the disease are deposited in the bloodstream.

Breakfast

• RecipeCzar.com has hundreds of gluten-free recipes and the recipes for this meal plan can be found on the website (see Resources for a link).
  Sunday--Seriously Fluffy Gluten-Free Pancakes
  Monday--Healthy Pumpkin Oatmeal
  Tuesday--Gluten-Free Granola with Walnuts and Mulberries
  Wednesday--Eggs in Tomato Cases
  Thursday--Potato Parsley Pancakes
  Friday--Custom Fruit Salad
  Saturday--Spanish Omelet

• Lunch

• The following lunch recipes that includes videos on how to prepare the dishes these recipes can be found on ifood.tv
  See resources for a link.
  Sunday -- Gluten-Free Pizza
  Monday -- Sushi
  Tuesday -- Mediterranean Dolmas
  Wednesday -- Risotto
  Thursday -- Tuna Pasta Salad
  Friday -- Grass-fed burger
  Saturday -- Black bean burritos

Dinner

• The recipes for these tasty dishes, along with shopping lists, can be found at theglutenfreeweek.com (see Resources for a link). The one-dish meals that are included here can be augmented with a side salad, gluten-free bread and/pasta as well as your choice of vegetable.
  Sunday -- Roast Chicken, Rice Pilaf, Zucchini and Squash
  Monday -- Szechuan Peanut Noodles with Broccoli
  Tuesday -- Ricotta Stuffed Chicken, Rutabaga and Carrot Puree, Salad
  Wednesday -- Beef Stew
  Thursday -- Stuffed Green Peppers
  Friday -- Barbecue Chicken, Rice Pilaf and Spinach
  Saturday -- Thai Chicken Curry

Snacks

• At recipezaar.com there are more than 2,000 gluten-free recipes in this category. Below are just a few of the recipes available:
  Chewy Granola Bars (Gluten-free, vegan, egg free and dairy free)
  Ants on a log (gluten-free and peanut free)
  Vanilla cupcakes with chocolate (gluten-free and sugar-free)
  Chocolate chip cookie bars (gluten-free and dairy free)
  Pumpkin spice muffins (gluten-free and dairy-free)
  Dense Delicious Brownies (gluten-free and dairy/casein free)

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Foods to Buy for Gluten-Free Diets

Many foods contain gluten, which is found in wheat, barley and rye. Some people have a sensitivity to gluten, especially those with wheat allergies or coeliac disease, an illness that triggers an adverse immune reaction. People with these disorders cannot eat gluten, as it damages the lining of the small intestine. This can result in stomach pain, bloating, weight loss, mouth ulcers, hair loss, rashes and many other symptoms. However there are many natural gluten-free foods and alternatives.

Meat

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  Fresh meat is gluten free.

  
  

  Fresh meat, poultry, eggs and fish are all naturally free of any gluten. However, care should be taken when purchasing marinated or seasoned meat, as the marinades and seasoning can contain gluten. The same applies to broths and soups.

Fruit and Vegetables

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  Fresh fruit and vegetables are naturally gluten free.

  
  

  Fruit and vegetables are also completely gluten free, as well as healthy. Be sure to check for any coatings, seasonings, marinades or sauces as they may contain gluten. Vegetable soups may also be thickened with wheat flour, so care should be taken before purchasing them.

• Rice

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  Rice is a good source of carbohydrates.

  
  

  Rice, millet, maize, quinoa, tapioca, sago, buckwheat, teff and sorghum are all free from gluten. Whole grain brown rice can be particularly good for those suffering from digestion problems. Risotto rice can offer a little more variety, as well as fragrant basmati and jasmine rice, both of which are great for stir-frying.

Dairy

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  Milk contains calcium, which is good for your teeth and bones.

  
  

  Milk, cream, cheese, butter and natural yogurt are free of gluten. However take care to check for any added ingredients, especially in yogurt (some brands add cereals) and pre-grated cheese (wheat flour is sometimes used to prevent the cheese from sticking together). Avoid low fat spreads, as these can contain additional ingredients.

Flour

• Ordinary flour is made from wheat, so it should be avoided. However, there are gluten-free flours, including rice, corn, potato, maize, gram, soya, chickpea, sorghum, tapioca and chestnut. Due to the nature of wheat flour (it contains a protein that binds dough), baking with alternative flours can be difficult. It is best to search for specialty recipes for gluten-free baking.

Drinks

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  Coffee and tea don't contain gluten, and are a good source of energy.

  
  

  Tea and coffee, fruit juices, soda and many cordials are gluten free. If in doubt, check to see whether barley or 'cloud' is under the list of ingredients.

Alcohol

• Gluten-free alcoholic beverages include wine, spirits, fruit cider and liqueurs. Beer should be avoided at all costs, as it contains wheat. However, gluten-free beers have grown in popularity, and popular brands include Redbridge beer and Bard's Tale.

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What Happens if You Accidentally Eat Gluten on a Gluten-free Diet?

It is currently estimated that 8 percent of the United States population suffers from gluten intolerance and about 15 to 25 percent of consumers look for gluten-free products. This includes those exploring a gluten-free diet for non-medical reasons. Celiac disease, which occurs in about 1 percent of the population, is the most severe form of gluten intolerance and requires a gluten-free diet. Those who suffer from other forms of gluten intolerance, such a non-celiac gluten sensitivity, will also find a gluten-free diet to be very beneficial to their health.

Gluten Intolerance and Celiac Disease: What's the Difference?

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  All forms of gluten intolerance trigger a set of symptoms, which most commonly include gastrointestinal upset.

  
  

  Celiac disease has most recently been described as an autoimmune response occurring in genetically predisposed individuals and producing long-term damage to the small intestines. On the other hand, non-celiac gluten sensitivity is not an autoimmune response; therefore, the small intestine is free of any long-term damage. In both of these disorders, the exclusion of gluten-containing grains from the diet remains the only available treatment. In all forms of gluten intolerance, eating gluten triggers a varying set of physiological symptoms.

Know the Symptoms of Gluten Intolerance

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  Some symptoms aren't as easily linked to gluten-intolerance.

  
  

  Even consuming a very small amount of gluten can make someone who should be following a gluten-free diet very sick. Unlike an anaphylactic response to an allergenic food, a reaction to gluten may not occur right away and can vary based on the individual’s age, gender and the duration and extent of the disease. Diarrhea, constipation, flatus, abdominal pain and vomiting are common reactions someone with gluten intolerance may develop when they eat gluten. Weakness, weight loss, fatigue, headache, joint pain, “foggy brain” and numbness are also common, but less identifiable, symptoms. Certain conditions such as infertility, irritable bowel disease, pubertal delay, and folate, zinc and iron-deficiencies due to atypical forms of gluten intolerance could also develop.

• Long-term Effects

• Gluten-related disorders can also result in various long-term effects, for instance, an increased risk for other autoimmune diseases, such as rheumatoid arthritis, systemic lupus, psoriasis, and cardiomyopathy. Untreated celiac disease has also been linked to an increased incidence of small bowel malignancies, adenocarcinoma, and enteropathy-associated T-cell lymphoma. Therefore, a gluten-free diet is an instrumental part of reducing, if not eliminating, the occurrence of symptoms related to gluten-intolerance and their long-term effects.

What is a Gluten-Free Diet?

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  Brown rice, quinoa, and millet are several examples of gluten-free whole grains.

  
  

  A gluten-free diet is free of all gluten-containing grains -- wheat, rye and barley -- and it remains the gold standard for treatment of gluten-intolerance. Oats, although naturally free of gluten, should also be eliminated in a gluten-free diet unless products are signified as “certified gluten-free.” This is because they have a high risk of gluten contamination during processing. Despite the positive effects of a gluten-free diet on the health of those with gluten-intolerance and other purported health benefits for gluten-free eating, there is no published evidence to support its positive effects on the general population. Therefore, a gluten-free diet should only be followed when medically necessary.

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How to Follow a Wheat Free Gluten Free Diet

Gluten is a term used to describe certain types of proteins found in grains like wheat, rye and barley. Because these proteins are so common, switching to a gluten-free diet can be very challenging. Recognizing the symptoms of gluten sensitivity is the first step to avoiding the discomfort associated with it. These symptoms can range from simple allergic symptoms to intestinal damage.

Tips For YouGluten Sensitivity

1. To recognize the symptoms of a typical wheat allergy, expect to experience itchy, watery eyes accompanied with runny nose, skin rash or diarrhea. The symptoms appear relatively quickly after eating wheat. Try to avoid wheat products for a week to see if the symptoms are being caused by something else. Often, people who suffer from wheat allergies are still able to have oat or rye grains.
2. Recognizing the symptoms of gluten intolerance is more serious than an allergy. Symptoms include bloating, stomach ache and diarrhea, more severe skin irritation like hives or eczema, joint and muscle pain, fatigue, or headaches. While these effects are uncomfortable, there is no long term damage to your body. Doctors can administer an antibody screening to determine if you have a gluten intolerance.
3. Avoid gluten entirely if you are diagnosed with Celiac Disease. The symptoms are the same as a gluten intolerance but severe damage to the small intestine can result if a gluten free diet isn't strictly adhered to.

How to Avoid Gluten and Wheat Proteins

1. Know what contains gluten. The short list of gluten-rich grains are wheat, rye, barley, spelt, kamut and triticale. Avoid products that list any of these on their nutrition labels.
2. Call the 800 number on a product's package if you have a question about an ingredient listed on the label. An ingredient like "hydrolyzed vegetable protein" could be made of wheat, but it could also be corn or soy. "Caramel coloring" can be made from citric acid or barley malt.
3. Don't assume certain foods are gluten-free. Many broths, candies, marinades, medications and vitamins contain gluten.
4. Shop in ethnic food stores. Mexican and Asian shops often provide corn, rice and soy substitutes for traditional American fare. But again, always be sure to read up on the ingredients before taking any chances.

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