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Gluten-Free Diet Guide

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Gluten-Free Diet Guide Gluten-Free Diet Guide Fact Sheet No. 9.375 Food and Nutrition Series|Health by J. Haas, L. Bellows, and J. Li* What is Gluten? What is Gluten Sensitivity? Quick Facts Gluten is the general name for one of Non-celiac gluten sensitivity is used • Gluten is a storage protein the proteins found in wheat, barley and to describe people with non-specific found in wheat, barley, rye. Gluten containing foods can be part symptoms such as nausea, abdominal of a healthful, balanced diet; however, cramps, or diarrhea after eating gluten. and rye. some people may suffer from conditions, Gluten sensitivity involves an immune • Celiac disease is a genetic which may require elimination of gluten reaction to gluten. However, unlike celiac disease where gluten in the from the diet. disease, that reaction does not involve the diet causes the immune There are three common medical production of damaging antibodies that system to attack the cells in cause intestinal damage. conditions associated with gluten that your own body. susceptible individuals may encounter— celiac disease, gluten sensitivity, and • The only treatment for celiac gluten intolerance. These conditions What is Gluten Intolerance? disease is a lifelong, gluten- are all commonly used to describe Gluten intolerance is commonly free diet. individuals with adverse physiological used to describe individuals who conditions related to gluten. It is harmful have symptoms after eating gluten, for someone with celiac disease to and who may or may not have celiac eat foods that contain gluten. It is not disease. Similar to gluten sensitivity, recommended, however, that individuals these symptoms may include nausea, who do not suffer from one of these abdominal cramps, or diarrhea. conditions follow a gluten-free diet. Diagnosing Gluten What is Celiac Disease? Intolerance, Gluten In people with a genetic susceptibility, Sensitivity or Celiac Disease celiac disease results from eating gluten, If you experience these symptoms which triggers an immune response to when consuming gluten, you should attack the lining of the small intestine. consult a doctor before eliminating The process may also damage other gluten from your diet. There may be an areas of the body. Damage to the small underlying medical condition, for which intestine interferes with absorption a gluten-free diet is not the treatment. of nutrients and increases the risk for diseases like bone disease, anemia and If you have just been diagnosed with intestinal cancer. Right now, the only celiac disease, gluten sensitivity, or gluten effective treatment for celiac disease is a intolerance, you may be feeling confused, lifelong, gluten-free diet. stressed and concerned about diet changes. This is normal, but this step-by- step guide can help you through the first days of your gluten-free life. The damage caused by celiac disease is reversible, *J. Haas, Colorado State University Extension specialist, and you will often feel better within a © Colorado State University and research associate; L. Bellows, Extension food and few weeks. The day-to-day reality of Extension. 3/09. Revised 3/14. nutrition specialist, and assistant professor; and J. Li, following a gluten-free diet is challenging former graduate student. 3/2014 www.ext.colostate.edu in the beginning, but it can be done of Hidden Gluten is provided for you Step 4. Make a Gluten-Free Shopping and will get easier with practice. Even at the end of this fact sheet (List 2). List if you don’t feel sick after eating gluten- Read the ingredient lists. If you find After you have planned your one containing foods, you can still damage any sources of gluten in the ingredients, week’s menu, make a gluten-free your body. While avoiding gluten- do not eat that food. You can either shopping list for foods you wish to buy. containing foods may seem difficult at get rid of the gluten-containing foods See sample Gluten-Free Shopping List first, it is easy to identify them once you or place them in a separate part of the (List 3) at the end of this fact sheet. are familiar with their names. To get cabinet so others in the household can started, see the list of gluten-containing eat them. Labeling laws now require Step 5. Read Food Labels Every Time foods and ingredients provided at the wheat ingredients to be clearly labeled, You Buy end of this fact sheet (List 1). Take the however this does not necessarily mean list with you when you shop or eat out. the food is gluten-free. A gluten-free Some, but not all products will be label, on the other hand, identifies a labeled as gluten-free. Ingredients may food that is safe to eat. change over time for the same brand 10 Steps to the Gluten- product. For foods that are not labeled Free Diet Step 3. Plan One Week's Menu as gluten-free, be sure to check the around Naturally Gluten-Free Foods ingredients for hidden gluten every Switching to a gluten-free diet time you buy a packaged product. Take can be difficult in the beginning. Looking for a place to start? Try the Shopping Guide: Sources of Gluten Following these 10 steps can make the these suggestions: (List 4) provided at the end of this changes easier. Breakfasts fact sheet with you when you go food shopping. However, when purchasing • Cream of rice cereal with fresh Step 1. Identify Naturally Gluten-Free items with a gluten-free label, you fruit or nuts Foods at Home can be sure that it is gluten-free. In Many foods are naturally gluten- • Cottage cheese or yogurt with August 2013, the U.S. Food and Drug fresh fruit free. Before you buy expensive store- Administration (FDA) published a new regulation defining the term "gluten- bought gluten-free breads and cereals, • Scrambled eggs, bacon and fresh fruit free" for food labeling. The regulation look in your kitchen cupboards and provides a uniform standard definition. refrigerator for the following items. • Egg, cheese, and vegetable omelet So, if a manufacturer labels a product Note that ‘Plain’ refers to no additives. with potatoes and fresh fruit "gluten-free," the food must meet all • Fresh fruits Lunches and Dinners of the requirements of the definition, including that the food must contain • Fresh beef, pork, chicken, turkey, • Baked potato with cheese less than 20 parts per million of gluten. fish, and seafood and vegetables The rule also requires foods with the • Fresh eggs • Corn tortillas with stir-fried meat claims “no gluten,” “free of gluten,” and • Fresh, plain milk, butter, and vegetables “without gluten” to meet the definition margarine, cream • Stir-fried meat and vegetables for “gluten-free.” • Plain beans with rice and wheat-free tamari Step 6. Avoid Cross-Contact • Plain corn • Bean-and-cheese burritos made with corn tortillas If you also shop and prepare • Plain white rice, brown rice, food for people who do eat gluten- wild rice • Grilled meat or fish, baked potato and vegetables containing foods, it is important to • Plain nuts and seeds protect your gluten-free foods from Snacks contact with gluten. • Oils • Plain rice cakes with cheese or • Buy two jars of jam, mayonnaise, • Sugar, honey, molasses peanut butter and peanut butter. One is for you, • Spices and herbs • Nachos made with plain corn and the other is for everyone else. A chips, cheese and salsa knife with bread crumbs will leave Step 2. Identify Gluten-Free Packaged • Celery sticks with cream cheese gluten behind in a shared jar. Be Foods at Home or peanut butter sure to label which jar is gluten-free. You can also buy squeeze bottles so Next, take out all of the packaged • String cheese nobody needs to use a knife. foods with food labels and put them on your kitchen table. Some packaged • Plain popcorn with oil and salt • Buy a separate toaster for gluten- foods have gluten hidden in the • Fresh or canned fruit with yogurt free breads, or put clean aluminum ingredients. A list of Common Sources or ice cream foil on the rack of your toaster oven when you use it for gluten-free • Make your first visit to a restaurant enough nutrients from your diet? If products. Buy a separate colander/ before or after peak dining hours so not, be sure to include some nutrient strainer for gluten-free pasta. the staff has enough time to answer dense gluten-free foods listed below Colanders are too hard to clean to your questions. and/or take a multivitamin and mineral completely remove gluten. Color • Always identify yourself as someone supplement. Additionally, look for coding with a permanent marker who is allergic to wheat, rye and “whole grain” versions that contain the can help keep all kitchen utensils barley. Though many people may bran layer (rice bran, brown rice, brown separate. be familiar with the term “gluten- rice flour). Variety is key to maximize • Clean counter tops and cutting free,” they may not know what foods protein, fiber, and nutrients. boards often to remove gluten contain gluten. Bring your own containing crumbs. gluten-free food when traveling. Step 9. Identify Any Additional Food Intolerances • Clean cooking utensils, knives, pans, This way, you will always have grills, thermometers, cloths, and something you can eat. Apples, If you are not feeling better on a sponges carefully after each use and raisins, fruit leather, rice cakes, and gluten-free diet, you may have other before cooking gluten-free foods. nuts are good travel snacks. food intolerances such as lactose (milk sugar), cow’s milk, soy, corn, eggs, • Store gluten-free foods above • Always ask how the food is nuts, yeast, and acidic foods.
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