What Should I Eat If I Am Sensitive to Gluten?

About 6% of the U.S. population may experience gluten intolerance. A gluten-free diet is the best way to manage symptoms. It involves avoiding wheat, barley, and rye.

Quick Summary

This article discusses a gluten-free diet for those sensitive to gluten. It explores safe foods, gluten-free grains, and how to recognize and avoid hidden gluten in processed foods. The guide helps create a balanced and tasty diet.

Key Points

• Start with Whole Foods: Base your diet on naturally gluten-free foods like fresh fruits, vegetables, unprocessed meats, and fish.

• Choose Safe Grains: Pick naturally gluten-free grains like rice, quinoa, corn, and certified gluten-free oats.

• Become a Label Expert: Always read ingredient labels to identify hidden gluten in processed foods, sauces, and thickeners.

• Prevent Cross-Contamination: At home and when dining out, take precautions to prevent gluten from transferring to food from shared surfaces or utensils.

• Explore Alternatives: Many substitutes exist for gluten-containing foods, including alternative flours, cornstarch for thickening, and tamari for soy sauce.

• Consult a Professional: Get guidance from a healthcare provider or registered dietitian for a balanced diet.

Understanding Gluten Sensitivity

Gluten sensitivity, also known as non-celiac gluten sensitivity (NCGS), causes uncomfortable symptoms after consuming gluten, a protein found in wheat, barley, and rye. Unlike celiac disease, it does not cause long-term damage to the small intestine. A gluten-free diet is the most effective management strategy, and it is built around naturally gluten-free ingredients and specialty products. Making the dietary change can seem difficult at first. However, many delicious and healthy options become available.

The Foundation: Naturally Gluten-Free Foods

Start with whole foods that are naturally free of gluten. These are often the healthiest and most cost-effective choices.

• Fruits and Vegetables: All fresh, frozen, or canned fruits and vegetables are naturally gluten-free. Be mindful of processed versions that might have added sauces or seasonings.
• Proteins: This includes unprocessed meat, fish, poultry, eggs, and legumes like beans and lentils. Always check labels on processed meats, marinades, or breaded products, as they can contain hidden gluten.
• Dairy: Most dairy products like milk, butter, cheese, and plain yogurt are safe. Avoid malted dairy products and check flavored varieties or processed cheeses for gluten-containing additives.
• Nuts and Seeds: Raw or plain nuts and seeds are excellent, nutrient-dense, gluten-free snacks.
• Fats and Oils: Most pure oils, butter, and solid fats are gluten-free. Stick to unflavored varieties.

Expanding Your Grain and Starch Options

While wheat, barley, and rye are off-limits, many delicious grains and starches are safe for a gluten-free diet. Look for these naturally gluten-free alternatives:

• Quinoa: A complete protein and high in fiber.
• Rice: All varieties, including white, brown, and wild rice, are safe.
• Corn: Cornmeal, corn tortillas, and popcorn are excellent options.
• Buckwheat: Despite its name, this is not a type of wheat but a naturally gluten-free pseudocereal.
• Oats: While pure, uncontaminated oats are gluten-free, they are often cross-contaminated during processing. It is crucial to choose only products specifically labeled "gluten-free" oats. Some people with gluten sensitivity may also react to avenin, a protein in oats.
• Teff and Millet: Ancient grains that are both nutritious and gluten-free.
• Cassava and Tapioca: Starches derived from the cassava root.

Understanding Hidden Gluten and Cross-Contamination

Adopting a gluten-free diet requires vigilance, especially with processed and packaged foods. Gluten is often used as a binder or thickener. Common sources of hidden gluten include sauces, dressings, soups, and certain beverages. Opt for gluten-free tamari instead of traditional soy sauce. Cross-contamination can also occur at home and in restaurants, so it's important to use separate utensils and inform staff of the sensitivity.

Comparison of Gluten-Free and Gluten-Containing Foods

The following comparison table highlights nutritional considerations when transitioning to a gluten-free diet:

Food Category	Gluten-Containing Example	Gluten-Free Alternative	Nutritional Consideration
Grains	Wheat bread, pasta, and cereals	Quinoa, rice, gluten-free oats, corn	Gluten-free grains may be lower in fiber and certain B vitamins unless fortified.
Flour	All-purpose wheat flour	Almond flour, coconut flour, rice flour, chickpea flour	Alternative flours have different baking properties and nutrient profiles. A balanced mix is often needed.
Thickener	Wheat flour in sauces, gravy	Cornstarch, arrowroot powder, or potato starch	These alternatives can create equally delicious and thick sauces without gluten.
Protein	Breaded or battered meats, seitan	Plain chicken, fish, beef, or plant-based proteins like beans and tofu	Unprocessed protein is naturally gluten-free. Processed items must be checked for breading or marinades.
Condiments	Traditional soy sauce, malt vinegar	Tamari, rice vinegar, certified gluten-free sauces	Many condiments contain hidden gluten. Always read labels carefully.

Gluten-Free Meal Plan Suggestions

Creating a varied meal plan can make the transition easier and ensure all the needed nutrients are obtained. Suggestions include fruit smoothies or scrambled eggs for breakfast, chicken salad wraps or large salads for lunch, and roast chicken or beef and vegetable stir-fry for dinner.

Conclusion: Thriving on a Gluten-Sensitive Diet

Living with gluten sensitivity requires careful attention to diet, but it is far from restrictive. The focus should be on whole, naturally gluten-free foods like fruits, vegetables, unprocessed proteins, and safe grains, while becoming a savvy label reader for packaged goods. Planning meals and being mindful of cross-contamination can help one feel better and enjoy a rich, diverse, and delicious diet. Consulting a healthcare professional or a registered dietitian provides personalized guidance to ensure the diet is nutritionally complete. For further research on how to manage the diet, visit resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) for comprehensive information on dietary changes for gluten sensitivity and celiac disease.

How to get started with a gluten-free diet

• Check with your doctor: Get tested for celiac disease before eliminating gluten, as it can affect test results.
• Focus on whole foods: Build meals around naturally gluten-free ingredients like fresh produce, lean proteins, and legumes.
• Read labels carefully: Become an expert at identifying hidden gluten in packaged foods, sauces, and seasonings.
• Look for gluten-free labels: When buying packaged goods, opt for products with a clear "gluten-free" certification.
• Prevent cross-contamination: Use dedicated kitchen tools and cooking surfaces for gluten-free meals, especially if sharing a kitchen.
• Find safe alternatives: Substitute gluten-containing staples with safe alternatives like corn tortillas for wheat tortillas or tamari for soy sauce.
• Plan ahead when dining out: Research restaurants with gluten-free menus and inform the staff of your sensitivity.
• Boost nutrient intake: Be mindful of getting enough fiber, iron, and B vitamins, as a restrictive gluten-free diet can sometimes lead to deficiencies.

How to eat out with gluten sensitivity

• Ask about ingredients: Always inform your server of your gluten sensitivity and inquire about ingredients, especially in sauces, gravies, and marinades.
• Be aware of cross-contamination: Ask if the kitchen uses separate fryers, cutting boards, or pans for gluten-free items.
• Choose safe dishes: Opt for dishes that are naturally gluten-free, such as grilled meats, salads (with a simple oil and vinegar dressing), or rice-based meals.
• Check online resources: Use websites or apps that list restaurants with verified gluten-free options and protocols.
• Bring your own food: For potlucks or gatherings, consider bringing your own safe dish to ensure you have something to eat.
• Beware of shared water or oil: Ensure that pasta water or frying oil is not shared with gluten-containing foods.

FAQs

Question: What are the main grains I need to avoid if I am sensitive to gluten? Answer: Avoid wheat, barley, and rye. Triticale, a hybrid of wheat and rye, must also be avoided.

Question: Is a gluten-free diet healthier for everyone? Answer: No, a gluten-free diet is only medically necessary for individuals with conditions like celiac disease or non-celiac gluten sensitivity. For the general population, a healthy diet can include whole grains with gluten.

Question: Can I eat oats if they are not labeled gluten-free? Answer: It is not recommended. Oats are often grown and processed near or with wheat, leading to cross-contamination. Only consume oats that are specifically labeled gluten-free to ensure they are safe.

Question: What are some good gluten-free snacks? Answer: Great gluten-free snacks include fresh fruits, nuts, seeds, yogurt, rice cakes, and vegetables with hummus.

Question: How can I replace gluten-based flour in baking? Answer: You can use a variety of gluten-free flours like almond flour, coconut flour, rice flour, or chickpea flour. Many pre-mixed gluten-free flour blends are also available.

Question: How can I tell if a processed food has hidden gluten? Answer: Always read the ingredient list carefully. Common hidden sources include malt flavoring, brewer's yeast, brown rice syrup (often made with barley malt), and certain thickeners or flavorings.

Question: What is the difference between gluten sensitivity and celiac disease? Answer: Celiac disease is an autoimmune disorder where gluten damages the small intestine. Gluten sensitivity causes similar symptoms but does not lead to intestinal damage. A doctor's diagnosis is required to differentiate.

Frequently Asked Questions

What are some common gluten-containing foods I should avoid?

Avoid foods made from wheat (including spelt, farro, durum, and semolina), rye, and barley. This includes most breads, pasta, cereals, crackers, and many sauces and beers.

Are there any gluten-free alternatives for bread?

Yes, many grocery stores offer gluten-free bread made from alternative flours like rice flour, almond flour, or buckwheat flour. These are often found in the freezer section.

How can I avoid gluten when dining at a restaurant?

Before you go, research restaurants with gluten-free menus or positive reviews from gluten-sensitive diners. When ordering, always inform the server of your dietary needs and ask about cross-contamination prevention measures.

Can I have a balanced diet without eating gluten?

Yes, it is entirely possible to have a balanced, nutritious diet without gluten. Focus on a variety of naturally gluten-free foods like fruits, vegetables, lean proteins, and legumes.

What are some symptoms of gluten sensitivity?

Symptoms can vary but commonly include bloating, abdominal pain, diarrhea, constipation, headaches, fatigue, and 'brain fog'.

Do all oats contain gluten?

No, pure oats do not contain gluten, but they are often cross-contaminated during harvesting or processing. Always purchase oats that are specifically labeled gluten-free to ensure they are safe.

What should I do if I think I have gluten sensitivity?

Consult a healthcare provider before making any major dietary changes. They can perform tests to rule out celiac disease or a wheat allergy before you begin a gluten-free diet.