Understanding Gluten
Gluten is a family of proteins found in wheat, barley, rye, and their derivatives. It gives bread its chewy texture. For those with celiac disease, gluten sensitivity, or wheat allergy, avoiding gluten is essential.
Who Needs to Avoid Gluten?
Celiac Disease
An autoimmune disorder affecting about 1% of the population. When consumed, gluten triggers an immune attack on the small intestine, damaging the nutrient-absorbing villi.
Non-Celiac Gluten Sensitivity
Causes similar symptoms—bloating, fatigue, headaches—without intestinal damage. Affects an estimated 6% of people.
Wheat Allergy
An immune response to wheat proteins. Symptoms range from mild (hives) to severe (anaphylaxis).
Foods That Contain Gluten
Obvious Sources
- Bread, pasta, and baked goods with wheat flour
- Cereals with wheat, barley, or rye
- Beer and lagers (made from barley)
- Crackers, pretzels, and cookies
Hidden Sources
- Soy sauce - use tamari or coconut aminos instead
- Salad dressings - may contain wheat thickeners
- Soups and sauces - often thickened with flour
- Processed meats - may contain fillers
- Medications - may use gluten as a binder
Naturally Gluten-Free Foods
Proteins
Fresh meat, poultry, fish, eggs, legumes, nuts, and seeds.
Grains and Starches
Rice, quinoa, corn, potatoes, and certified GF oats.
Fruits and Vegetables
All fresh produce is naturally gluten-free.
Dairy
Plain milk, cheese, yogurt, butter, and cream. Watch flavored products.
Stocking Your Kitchen
- Gluten-free flour blends
- Rice, quinoa, and GF grains
- GF pasta
- Tamari or coconut aminos
- Certified GF oats
Preventing Cross-Contamination
- Use dedicated cutting boards and colanders
- Separate butter and condiment jars
- Clean surfaces thoroughly
- Consider a dedicated GF toaster
Dining Out
- Research restaurants in advance
- Call ahead to discuss options
- Ask about dedicated fryers
- When in doubt, keep it simple
Reading Labels
"Gluten-free" labeled foods must contain less than 20 ppm of gluten. Look for certification marks and check ingredient lists for wheat, barley, rye, and malt.
Conclusion
Going gluten-free gets easier with time. Focus on naturally GF whole foods, learn to read labels, and don't be afraid to ask questions!