Foods for celiac diet: Gluten-Free Foods | Celiac Disease Foundation
Eating, Diet, & Nutrition for Celiac Disease
On this page:
How will I need to change my diet if I have celiac disease?
If you have celiac disease, you will need to remove foods and drinks that contain gluten from your diet. Following a gluten-free diet can relieve celiac disease symptoms and heal damage to the small intestine. People with celiac disease need to follow a gluten-free diet for life to prevent symptoms and intestinal damage from coming back. Your doctor or a registered dietitian can guide you on what to eat and drink to maintain a balanced diet.
If you or your child has been diagnosed with celiac disease, you may find support groups helpful as you learn about and adjust to a gluten-free lifestyle. Your doctor or a registered dietitian may be able to recommend support groups and other reliable sources of information.
What foods and drinks contain gluten?
Gluten occurs naturally in certain grains, including
- wheat and types of wheat, such as durum, emmer, semolina, and spelt
- barley, which may be found in malt, malt extract, malt vinegar, and brewer’s yeast
- triticale, a cross between wheat and rye
Gluten is found in foods that contain ingredients made from these grains, including baked goods, baking mixes, breads, cereals, and pastas. Drinks such as beer, lagers, ale, flavored liquors, and malt beverages may also contain gluten.
Many food ingredients and additives—such as colorings, flavorings, starches, and thickeners—are made from grains that contain gluten. These ingredients are added to many processed foods, including foods that are boxed, canned, frozen, packaged, or prepared. Therefore, gluten may be found in a variety of foods, including candy, condiments, hot dogs and sausages, ice cream, salad dressing, and soups.
Cross-contact occurs when foods or products that contain gluten come into contact with gluten-free foods. Cross-contact can spread gluten to gluten-free foods, making the gluten-free foods unsafe for people with celiac disease to consume. Cross-contact can occur at any time, including when foods are grown, processed, stored, prepared, or served.
How can I identify and avoid foods and drinks that contain gluten?
A registered dietitian can help you learn to identify and avoid foods and drinks that contain gluten when you shop, prepare foods at home, or eat out.
For example, when you shop and eat at home
- carefully read food labels to check for grains that contain gluten—such as wheat, barley, and rye—and ingredients or additives made from those grains.
- check for gluten-free food labeling.
- don’t eat foods if you aren’t sure whether they contain gluten. If possible, contact the company that makes the food or visit the company’s website for more information.
- store and prepare your gluten-free foods separately from other family members’ foods that contain gluten to prevent cross-contact.
When you eat out at restaurants or social gatherings
- before you go out to eat, search online for restaurants that offer a gluten-free menu.
- review restaurant menus online or call ahead to make sure a restaurant can accommodate you safely.
- at the restaurant, let the server know that you have celiac disease. Ask about food ingredients, how food is prepared, and whether a gluten-free menu is available. Ask to talk with the chef if you would like more details about the menu.
- when attending social gatherings, let the host know you have celiac disease and find out if gluten-free foods will be available. If not, or if you are unsure, bring gluten-free foods that are safe for you to eat.
What should I eat if I have celiac disease?
If you have celiac disease, you will need to follow a gluten-free diet. Your doctor and a registered dietitian can help you plan a healthy, balanced diet to make sure that you get the nutrients you need.
Many foods, such as meat, fish, fruits, vegetables, rice, and potatoes, without additives or some seasonings, are naturally gluten-free. Flour made from gluten-free foods, such as potatoes, rice, corn, soy, nuts, cassava, amaranth, quinoa, buckwheat, or beans are safe to eat.
You can also buy packaged gluten-free foods, such as gluten-free types of baked goods, bread, and pasta. These foods are available from many grocery stores, restaurants, and at specialty food companies. Packaged gluten-free foods tend to cost more than the same foods that have gluten, and restaurants may charge more for gluten-free types of foods.
Talk with your doctor or a registered dietitian about whether you should include oats in your diet and how much. Research suggests that most people with celiac disease can safely eat moderate amounts of oats. If you do eat oats, make sure they are gluten-free. Cross-contact between oats and grains that contain gluten is common and can make oats unsafe for people with celiac disease.
Many foods are naturally gluten-free.
The U.S. Food and Drug Administration (FDA) requires that foods labeled “gluten-free” meet specific standards. One requirement is that foods with the terms “gluten-free,” “no gluten,” “free of gluten,” or “without gluten” on the label must contain less than 20 parts per million of gluten. This amount of gluten is too small to cause problems in most people with celiac disease.
The FDA rule does not apply to foods regulated by the U. S. Department of Agriculture, including meat, poultry, and some egg products. The rule also does not apply to most alcoholic beverages, which are regulated by the U.S. Department of the Treasury.
Should I start a gluten-free diet before I talk with my doctor?
No. If you think you might have celiac disease, you should talk with your doctor about testing to diagnose celiac disease before you begin a gluten-free diet. If you avoid gluten before you have testing, the test results may not be accurate.
Also, if you start avoiding gluten without advice from a doctor or a registered dietitian, your diet may not provide enough of the nutrients you need, such as fiber, iron, and calcium. Some packaged gluten-free foods may be higher in fat and sugar than the same foods that contain gluten. If you are diagnosed with celiac disease, your doctor and dietitian can help you plan a healthy gluten-free diet.
If you don’t have celiac disease or another health problem related to gluten, your doctor may not recommend a gluten-free diet. In recent years, more people without celiac disease have begun avoiding gluten, believing that a gluten-free diet is healthier or could help them lose weight. However, researchers have found no evidence that a gluten-free diet promotes better health or weight loss for the general population.8
 Gaesser GA, Angadi SS. Navigating the gluten-free boom. Journal of the American Academy of Physician Assistants. 2015;28(8):10. doi: 10.1097/01.JAA.0000469434.67572.a4
Coeliac disease – Treatment – NHS
Coeliac disease is usually treated by excluding foods that contain gluten from your diet.
This prevents damage to the lining of your intestines and the associated symptoms, such as diarrhoea and stomach pain.
If you have coeliac disease, you must stop eating all sources of gluten for life. Your symptoms will return if you eat foods containing gluten, and it will cause long-term damage to your health.
This may sound difficult to do, but a GP can give you help and advice about ways to manage your diet. Your symptoms should improve considerably within weeks of starting a gluten-free diet. However, it may take up to 2 years for your digestive system to heal completely.
A GP will offer you an annual review during which your height and weight will be measured and your symptoms reviewed. They’ll also ask you about your diet and assess whether you need any further help or specialist nutritional advice.
A gluten-free diet
When you’re first diagnosed with coeliac disease, you’ll be referred to a dietitian to help you adjust to your new diet without gluten. They can also ensure your diet is balanced and contains all the nutrients you need.
If you have coeliac disease, you’ll no longer be able to eat foods that contain any barley, rye or wheat, including farina, semolina, durum, cous cous and spelt.
Even if you only eat a small amount of gluten, such as a spoonful of pasta, you may have very unpleasant intestinal symptoms. If you keep eating gluten regularly, you’ll also be at greater risk of developing complications, such as osteoporosis and some types of cancer in later life.
Find out more about the complications of coeliac disease.
Gluten is not essential in your diet and it can be replaced by other foods. There are many gluten-free versions of common foods such as pasta, pizza bases and bread available in supermarkets and health food shops. Some GPs may provide bread and bread mixes on prescription.
Many foods, such as meat, vegetables, cheese, potatoes and rice, are naturally free from gluten so you can still include them in your diet. A dietitian can help you identify which foods are safe to eat and which are not. If you’re unsure, you can use the following lists as a general guide.
Foods containing gluten (not safe to eat)
If you have coeliac disease, do not eat the following foods, unless they’re labelled as gluten-free versions:
- biscuits or crackers
- cakes and pastries
- gravies and sauces
It’s important to always check the labels on the foods you buy. Many foods (particularly processed foods) include additives which contain gluten, such as malt flavouring and modified food starch.
Gluten may also be found in some non-food products, including lipstick, postage stamps and some medicines.
Cross-contamination can happen if gluten-free foods and foods that contain gluten are prepared together or served with the same utensils.
Gluten-free foods (safe to eat)
If you have coeliac disease, you can eat the following foods, which naturally do not contain gluten:
- most dairy products, such as cheese, butter and milk
- fruits and vegetables
- meat and fish (although not breaded or battered)
- rice and rice noodles
- gluten-free flours, including rice, corn, soy and potato flour
By law, food labelled as gluten-free can contain no more than 20 parts per million (ppm) of gluten.
For most people with coeliac disease, these trace amounts of gluten will not cause a problem. However, a small number of people are unable to tolerate even trace amounts of gluten and need to have a diet completely free from cereals.
The Coeliac UK website has more information about shopping for gluten-free foods, and advice about living a gluten-free lifestyle.
Oats do not contain gluten, but many people with coeliac disease avoid eating them because they can become contaminated with other cereals that contain gluten.
There’s also some evidence to suggest that a very small number of people may still be sensitive to products that are gluten-free and do not contain contaminated oats. This is because oats contain a protein called avenin, which is suitable for most people with coeliac disease but may trigger symptoms in a few people.
If, after discussing this with your healthcare professional, you want to include oats in your diet, check the oats are pure and that there’s no possibility of contamination with gluten.
You should avoid eating oats until your gluten-free diet has taken full effect and your symptoms have been resolved. Once you’re free of symptoms, gradually reintroduce oats into your diet. If you develop symptoms again, stop eating oats.
Advice on feeding your baby
Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.
If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.
The Coeliac UK website provides more information about feeding your baby.
As well as eliminating foods that contain gluten from your diet, there are other treatments available for coeliac disease.
In some people, coeliac disease can cause the spleen to work less effectively, making you more vulnerable to infection.
You may therefore need to have extra vaccinations, including:
However, if your spleen is unaffected by coeliac disease, these vaccinations are not usually necessary.
As well as cutting gluten out of your diet, a GP or dietitian may also recommend taking vitamin and mineral supplements, at least for the first 6 months after your diagnosis.
This will ensure you get all the nutrients you need while your digestive system repairs itself. Taking supplements can also help correct any deficiencies, such as iron deficiency anaemia.
If you have dermatitis herpetiformis (an itchy rash that can be caused by gluten intolerance), cutting gluten out of your diet should help.
However, it can sometimes take longer for a gluten-free diet to clear the rash than it does to control your other symptoms, such as diarrhoea and stomach pain.
If this is the case, you may be prescribed medicine to speed up the healing of the rash. It’s likely that this will be a medicine called dapsone, which usually comes as a tablet you swallow twice a day.
Dapsone can cause side effects, such as headaches and depression, so you’ll always be prescribed the lowest effective dose.
You may need to take medicine for up to 2 years to control dermatitis herpetiformis. After this time, you should have been following a gluten-free diet long enough for the rash to be controlled without the need for medicine.
Refractory coeliac disease
Refractory coeliac disease is a rarer type of coeliac disease where the symptoms continue, even after switching to a gluten-free diet. The reasons for this are unclear.
It’s estimated that around 1 in every 140 people with coeliac disease will develop the refractory form of the condition.
If refractory coeliac disease is suspected, it’s likely you’ll be referred for a series of tests to make sure your symptoms are not being caused by another condition.
If no other cause can be found and the diagnosis is confirmed, you’ll be referred to a specialist. Treatment options include steroid medicine, such as prednisolone, which help block the harmful effects of the immune system.
Page last reviewed: 03 December 2019
Next review due: 03 December 2022
The gluten free diet – All you need to know about the diet that will make you well again
- If you have coeliac disease you will have to avoid gluten for life.
- A gluten free diet is the only treatment for the condition.
- Gluten is found in the grains wheat, barley and rye.
- On the gluten free diet you can eat many foods including meat, fish, fruit, vegetables, rice and potatoes.
- You can also eat gluten free substitute foods and processed foods that don’t contain gluten.
- You can tell whether gluten is in a food by learning about allergen labelling – it sounds scary, but you get used to it once you know how.
If you have been medically diagnosed with coeliac disease then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment for coeliac disease. Gluten is found in the grains wheat, barley and rye.
You may have heard the term ‘gluten free diet’ before. This can be a bit confusing to some people because it isn’t a diet in the way that most people understand it – it’s not designed to help people lose weight. It’s just a way of eating that helps you heal your gut so you can start absorbing all the nutrients you need from your diet.
Here we briefly discuss some of the facts about a gluten free diet so you have the knowledge you need to change your diet after your diagnosis.To help you further, you could join us and become a member of Coeliac UK to gain access to recipes and a database of food products which have all been checked for being eaten on a gluten free diet – great tools to get you started. The best support comes from people who understand. We can help you make safe food choices more easily and connect with others just like you, because we know what it takes to live gluten free every day.
Join us online today and get instant access to the support and resources that will help you live well, gluten free.
On the gluten free diet you can eat any naturally gluten free foods, such as:
- fruit and vegetables
You can also eat processed foods which don’t contain gluten, such as ready meals and soups. Our Food and Drink Information lists thousands of products and you can access this online, on our app or order one in hard copy. Some ingredients are confusing as they can be made from wheat but the final ingredient is gluten free, for example glucose syrup. Read more about information on labels and ingredients like this.
Some people can’t tolerate oats as they contain a protein called avenin. You can read more about oats here.
Our Gluten free Checklist can help you identify which foods are safe – you can download a copy at the bottom of this page. This is a great tool to get you started. And to help you shop, use our Gluten Free Food Checker App which will let you scan items to tell you whether we list these as gluten free.
There are also gluten free substitute foods available, such as specially made gluten free bread, flour, pasta, crackers and biscuits. These are available in the free from section of the supermarket and health food stores. Gluten free bread and flour mixes are also available on prescription for some people.
There are plenty of both alcoholic and soft drinks which don’t contain gluten:
- fruit juice
- flavoured water
- fizzy drinks
Find out more on alcohol.
There are also specially made gluten free beers and lagers available.
The following drinks are NOT suitable for people with coeliac disease:
- barley squashes
This information is based on the advice of our Food Standards Committee, Health Advisory Council and/or the Prolamin Working Group.
Find out more about how gluten free beer is made here.
After your diagnosis of coeliac disease and moving to a gluten free diet you will start to feel better as your gut heals.
Some people feel significantly better within a few days of cutting out gluten but some people may see more of a gradual improvement in their symptoms or that one symptom improves before another.
It can take between six months and up to five years (in some cases longer) for the gut damage caused by eating gluten to fully heal. Several factors are thought to be involved in the variable time taken for the gut to heal, including age and severity of gut damage at diagnosis.
If your symptoms have not improved or have become worse since starting a gluten free diet, speak to your GP, dietitian and/or gastroenterologist who are best placed to monitor your response to the gluten free diet.
If you make a mistake
Following a gluten free diet is a learning process, not only for you but also for your family and friends. Mistakes can happen, especially if you have only recently been diagnosed.
If you have coeliac disease and eat gluten by mistake, you would usually start to have symptoms a few hours after eating it and the symptoms can last from a few hours to several days. The effects vary from person to person and depend on how much gluten you’ve eaten, how sensitive you are and how long you have been on a gluten free diet.
If you make the occasional mistake and eat gluten by accident, it’s unlikely to cause lasting gut damage. It’s a learning process and we can support you and help you because we understand what you are going through. Our helpline is staffed with dietitians and food experts who are here to help you with advice and support. Call us on 0333 332 2033.
What to do if you have symptoms
If you have diarrhoea or you are vomiting, it’s important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
The Gluten-Free Diet | BeyondCeliac.org
What is the Gluten-Free Diet?
Many believe that the gluten-free diet is simply a quick way to lose weight. This, however, is not true. The gluten-free diet is currently the only treatment for people with celiac disease. People living with non-celiac gluten sensitivity (‘gluten sensitivity’) also benefit from eating gluten-free. Since there are no pills or therapies available, the only way to manage celiac disease is through a strict, 100% gluten-free diet.
So what is gluten anyway? Gluten is a protein found in wheat, barley, rye and the derivatives of these grains, including malt and brewer’s yeast.
A gluten-free diet excludes all products containing these ingredients. Those who are gluten-free can still enjoy a healthy diet filled with fruits, vegetables, meats, poultry, fish, beans, legumes and most dairy products. Such ingredients are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups.
There are a variety of grain, flour and starch alternatives that naturally do not contain gluten and thus can be consumed by those on a gluten-free diet.
Gluten-free grain alternatives:
All grains are considered “high risk” for cross-contact because they are often grown, milled and manufactured near gluten-containing grains. “Cross-contact” occurs when a gluten-containing food touches a gluten-free food. Eating even tiny amounts of gluten like this can cause damage to the small intestine and prevent nutrients from being absorbed into the bloodstream.
Whenever possible, purchase naturally gluten-free grains, flours and starches that are labeled gluten-free and, also, certified gluten-free by a third party.
Frequently Asked Questions about the Gluten-Free Diet
There’s a lot to learn about living a 100% gluten-free lifestyle. Don’t worry! Beyond Celiac is here to help. Browse our FAQs here.
What About Oats?
Just like grains, you should always use caution when it comes to oats. While oats in their natural form do not contain gluten, a small portion of people with celiac disease react to oats in their pure, uncontaminated form.
Some research suggests that a protein in oats can trigger a similar response to gluten. Additionally, most mills that process oats also manufacture gluten-containing grains, increasing the risk for cross-contact.
The best advice Beyond Celiac can offer is to take a great deal of care before introducing gluten-free oats into your diet, which includes speaking with your healthcare provider about this dietary change. There is no way to determine if you will react, so proceed with caution. Be sure to use oats that are “pure, uncontaminated,” “gluten-free,” or “certified gluten-free.”
Experts believe that up to 50 g of dry gluten-free oats a day are considered safe. Check nutrition labels for portion size. People who develop any new symptoms after adding gluten-free oats to their diet should talk to their dietitian or doctor.
Why Go Gluten-Free?
A strict lifelong gluten-free diet is the only treatment available for celiac disease. It can help to alleviate the signs and symptoms of celiac disease, including:
- Dermatitis herpetiformis, an itchy skin rash known as the skin version of celiac disease
- Gastrointestinal distress, such as diarrhea, constipation, gas, bloating and abdominal pain
- Headaches, including migraines
- Iron deficiency anemia
- Joint and muscle pain
- Mood disorders, including depression, anxiety and “brain fog”
- Peripheral neuropathy, which causes tingling in hands and feet
- Osteopenia and osteoporosis
- Unexplained infertility and other reproductive health problems
- Weight gain or weight loss
Three million Americans have celiac disease, and an estimated 18 million Americans have non-celiac gluten sensitivity (‘gluten sensitivity’). Unfortunately, most live unaware and remain undiagnosed or misdiagnosed.
In fact, as many as 83% of people with celiac disease don’t know they have it . This means that foods like bread, bagels, pasta, pretzels, cookies, cakes, and crackers are making them sick — sometimes very sick. Left untreated, celiac disease can lead to further complications such as osteoporosis, other autoimmune disorders and even cancer.
Who is Living Gluten-Free?
Anecdotally, the gluten-free diet benefits many people with various medical reasons to avoid gluten. More research is needed to best understand the relationship between certain conditions and the gluten-free diet.
Currently, people who are eating gluten-free include those living with:
- Celiac disease, a serious genetic autoimmune disease that affects 1% of the US population or 3 million Americans.
- Gluten sensitivity (sometimes mistakenly called “gluten intolerance”), which has been estimated to affect up to 18 million Americans. Other foods may play a role in gluten sensitivity.
- Wheat allergies, which can range from a mild reaction (such as hives), or a more serious reaction (such as anaphylaxis).
Maintaining a Balanced Diet While Eating Gluten-Free
In order to maximize the health and nutritional benefits of going gluten-free, you should adopt a diet filled with a variety of naturally gluten-free foods such as fruits, vegetables and lean proteins, as well as gluten-free grains. U.S. Food and Drug Administration (FDA) recommendations encourage everyone, including those on a gluten-free diet, to avoid overly processed foods, and keep refined sugar and saturated fat intakes to a minimum.
As with any balanced diet, portion control and moderation are extremely important for people living with celiac disease and eating gluten-free. Daily exercise is also necessary for managing and maintaining a healthy lifestyle.
A gluten-free diet is by no means a cure all. It can be common for some people to struggle with celiac disease symptoms even after going on a gluten-free diet. Keep in mind that it does take time for the body to heal. If you are still having symptoms over time, it is important to talk to your doctor about them. Your doctor and a registered dietitian knowledgeable of celiac disease can help you to determine if you are accidentally eating gluten or if something else may be the cause of your symptoms.
Most importantly, a gluten-free diet cannot replace a formal consultation, diagnosis or recommendation from a physician or trained healthcare professional.
Dietitians knowledgeable in celiac disease and the gluten-free diet play a critical role in the management of this autoimmune condition.
Sticking to a gluten-free diet can be tough. But with the right education and an optimistic approach, you and your family can live a full and healthy gluten-free life.
Eating Well With Celiac Disease
Celiac disease requires a gluten-free diet for life. But you can still enjoy a wide variety of delicious and nutritious foods! Fill your plate with vegetables and fruits, protein foods and gluten-free whole grain foods.
Read on to discover the wonderful tastes that you can safely enjoy.
About celiac disease
Celiac disease is a condition where your small intestine is damaged by eating foods that contain gluten. Gluten is a type of protein that is found in many grains like wheat, barley, rye and any foods that contain these grains.
When your small intestine is damaged, your body may have difficulty absorbing nutrients such as protein, fat and vitamins. Over time, not being able to absorb these nutrients can lead to anemia, osteoporosis, nerve damage and other health problems. This is an important reason why a person with celiac disease needs to follow a gluten-free diet.
Celiac disease is different than a wheat allergy
The symptoms for the two conditions may be similar as both may cause cramps, diarrhea and bloating. But an allergy to wheat means your immune system reacts to the proteins in wheat (and not necessarily gluten). However, unlike with celiac disease, a wheat allergy does not damage the intestine – but it can cause other uncomfortable and harmful reactions.
If you have these symptoms when you eat wheat, it is important to work with your doctor to get a proper diagnosis.
What foods do I need to avoid on a gluten-free diet?
Celiac disease is treated by following a gluten-free diet for life. For a person with celiac disease, gluten-free living can only result in improved health and well-being!
If you have celiac disease, you cannot eat grains that contain gluten, such as:
Wheat (including couscous, bulgur, spelt and kamut)
Foods that contain these grains, such as pasta, cereal, bread, pizza, crackers, cookies and cake, must also be avoided.
What foods can I safely eat?
There are many safe foods! Popular grains that are a delicious part of the gluten-free diet include:
All bean-based flours (soy, chickpea, lentil, fava, etc.)
These grains can be made into pasta, bread and a variety of baked goods, which are available at many grocery stores or ordered online. If you like to cook, you can also make your own gluten-free versions of your favourite foods. For a longer list of grains and flours that are allowed on a gluten-free diet, click here.
Beyond grains, you can also safely enjoy:
All fresh vegetables and fruit
Milk, cheese and yogurt
Fresh meat, poultry and fish (avoid any that have been breaded or marinated)
Legumes such as chickpeas, lentils and kidney beans, dried peas
Soy beverages, tofu
Nuts and seeds
Oil, butter and margarine
While the foods on the list above are naturally gluten free, they may contain gluten once they are used to make other food items. For example, wheat is often used to make baked beans or deli meats. Click here for a longer list of the foods that may contain added gluten.
Can people with celiac disease eat oats?
It is safe for most adults with celiac disease to have up to 3/4 cup (175 mL) a day of pure oats (measured dry). However, it is important to only use pure, uncontaminated oats. Since most oats sold in North America are processed near or with grains that contain gluten, the oats too may contain some gluten.
Helpful nutrition label tips:
Stricter Canadian guidelines require that gluten-containing products are clearly labelled. The ingredient list will say “contains: wheat/gluten” if it contains this ingredient.
Read food labels every time you shop. Ingredients can change without notice, even on foods that you have bought before.
If you are unsure about an ingredient, call the company and ask questions.
Watch out for hidden sources of gluten found in:
– Chocolate bars (especially ones with wafers)
– Flavoured coffee and tea
– Deli meat, sausages, hot dogs
– Sauces (like soy or teriyaki), gravy, marinades
– Some medications (check with your pharmacist)
The joys of eating delicious food are not lost for people with celiac disease. With some advanced planning, educated shopping and a taste for adventure, you can still enjoy cooking and dining while following your gluten-free diet.
For more information
The Canadian Celiac Association
Celiac Sprue Association
You may also be interested in:
All About Legumes
All About Oats
All About Whole Grains
Last Update – November 27, 2020
Strict Gluten-Free Diet for Celiac Disease
Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is consumed. To test for celiac disease, your physician will order a blood test. If the test is positive, a diagnosis of celiac disease will need to be confirmed through a biopsy of your small intestine. If you have been diagnosed with celiac disease, it is vitally important that you follow a strict gluten-free diet to avoid further damage to your intestines.
What Foods Have Gluten and Should be Avoided?
Gluten is found in the following grains:
- Wheat (includes spelt, kamut, farro, durum, etc.)
- Triticale – a hybrid of wheat and rye
These grains are found in flour-based foods, such as crackers, bread, cereals, pasta, pastries, baked goods, etc. They may also be used in the production of certain ingredients, such as malt vinegar or beer made from barley or wheat.
Food to Focus on
Wheat, barley and rye are good sources of complex carbohydrates, fiber, B-vitamins, magnesium, zinc, etc. Here is a list of naturally gluten-free foods to replace these nutrients:
- Legumes (beans, lentils, peas)
- Certified gluten-free oats
Other foods that are naturally gluten-free and provide a good source of fiber, vitamins and minerals include fruits, vegetables, nuts and seeds.
Eating a variety of foods from all food groups, including proteins (meat, poultry, fish, eggs, legumes, nuts and seeds), dairy, fruits, vegetables and starches (potatoes, rice, oats, quinoa, etc.), helps prevent nutritional deficiencies.
Reading Food Labels
All packaged foods must list the ingredients on the package. Food laws require that any of the top 8 allergens, including wheat, be clearly stated on the package. An example of what this looks like – Contains: Wheat. Barley and rye are not included in the top 8 allergens and therefore do not need to be clearly stated. It is important to read through the ingredients for possible ingredients containing gluten.
Ingredients/Foods That May Contain Gluten:
- Bouillon cubes, broth or stock
- Brewer’s yeast
- Brown rice syrup
- Fried foods
- Malt, malt extract, malt vinegar, malt syrup, malt flavoring
- Meat substitutes
- Pre-seasoned meats
- Salad dressings and marinades
- Sauces, such as soy sauce and gravies
- Starch or dextrin
Plus, many more…
Food labeled gluten-free must contain less than 20 ppm as required by the FDA and deemed safe for people with celiac disease. Gluten-free labeling is voluntary so there may be foods not labeled gluten-free but in fact are. Keep in mind gluten-free labels can be placed anywhere on a package. Check out the FAQ section on the company’s website or call the manufacturing number on the package if you are unsure whether a product is gluten-free or not.
Foods that are naturally gluten-free can be contaminated with gluten during the growing, harvesting, storage, preparation and cooking phases. It is important to choose certified gluten-free oats because even though they are naturally gluten-free they are commonly contaminated. Here are some other common sources of cross-contamination:
- Bulk bins
- Buffet tables
- Cast iron skillets
- Shared condiment jars, non-stick pans, strainers, wooden utensils, cutting boards, etc.
- Shared counter space, particularly when baking with flour at home, bakeries, pizzerias, etc.
- Shared kitchen sponges and dish rags
One-Day Sample Menu
Breakfast – 2 scrambled eggs on corn tortillas, spinach, cheese, salsa, piece of fruit
Lunch – Greek salad (leafy greens, cucumber, tomatoes, kalamata olives, feta cheese, kidney beans, salmon, red wine vinegar, olive oil), piece of fruit
Snack – Greek yogurt and handful of berries
Dinner – Lentil vegetable soup
Following a strict gluten-free diet can be difficult. Consider meeting with a trained healthcare provider, such as a registered dietitian, to help navigate a gluten-free diet.
Top 10 tips for a gluten-free diet
Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten – a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life.
For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first; but armed with the right knowledge, the gluten-free diet can be relatively easy to adapt to. Here are Coeliac UK’s top 10 tips for everyday eating…
1. Get used to reading food labels when you shop
All packaged food in the UK and the EU is covered by a law on allergen labelling, meaning you can tell whether or not a product is suitable for a gluten-free diet by reading the ingredients list. If a cereal containing gluten has been used as an ingredient in the product, it must be listed in the ingredients list (no matter how little is used).
The specific grain will be listed, so look out for mentions of wheat, rye, barley, oats, spelt, Kamut® or any other grain which has been made through breeding these together as these all contain gluten. Often, these ingredients will be highlighted in bold.
2. Use gluten-free substitutes in place of gluten-containing foods
Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more. Those medically diagnosed with coeliac disease can receive some gluten-free staple food on prescription from the NHS.
3. Remember lots of foods are naturally gluten-free
Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free, so use these as the basis to your meals.
4. Enjoy naturally gluten-free grains and cereals
The gluten-free diet doesn’t mean that all grains and cereals are off the menu. Quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet. Just check the labels to make sure you are using uncontaminated versions. Try swapping traditional breadcrumbs for polenta crumbs, opt for gluten-free buckwheat or rice noodles and pasta and try baking with quinoa for gluten-free alternatives.
5. Know which alcohol to avoid
Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled in this way.
6. Remember you can still enjoy meals out with family and friends
Being on a gluten-free diet doesn’t mean that you can’t eat out – check out Coeliac UK’s online venue guide to see where you can eat out gluten-free.
7. Be aware of cross contamination
Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.
8. Avoid sauces containing gluten
Lots of pasta sauces, gravies, stocks and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option.
9. Experiment in the kitchen
Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.
10. Remember, gluten-free meals can be just as delicious and healthy too
Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health. Join Coeliac UK for support to help you adjust, which includes a Food and Drink Directory listing products to help you get started in the kitchen.
Coeliac disease affects 1 in 100 people in the UK, yet only 10 to 15% of those with the condition have received a diagnosis. Coeliac UK is the national charity for people with coeliac disease and dermatitis herpetiformis (DH) and offers help, advice and support.
Find out more about the work we do at coeliac.org.uk or call the Helpline on 0845 305 2060.
This article was last reviewed on 5th December 2018 by nutritionist (MBANT) Kerry Torrens.
Do you have coeliac disease or suspect you may have a gluten intolerance? Share your top tips for living gluten-free below…
90,000 54 foods you can eat with a gluten-free diet
On May 23, the world celebrates Celiac Disease Day. And although this disease in the whole world has a prevalence of about 1%, recently a gluten-free diet has become popular.
We emphasize that it is shown only to people with celiac disease or gluten intolerance, because it can harm others. And we publish a list of products that will be useful to patients with the inability to consume gluten confirmed by doctors.
Gluten is a group of proteins found in the seeds of the cereal family such as wheat, rye and barley.
It helps food to keep its shape, provides elasticity, and maintains moisture in it. Gluten also allows the bread to rise and gives it a chewy texture.
Gluten is safe for most people. But those diagnosed with celiac disease, gluten allergy or sensitivity should avoid this protein to prevent adverse health effects.
Ingredients containing gluten are found in many foods. Therefore, it is important that those unable to use it check labels carefully.
We present you with a list of 54 gluten-free products.
1-11. Whole grain cereals
Only a few whole grains contain gluten. Therefore, when buying them, it is important to study the labels.
Even those cereals with no gluten in natural grains can be contaminated with it.This cross-contamination occurs when cereals with and without gluten are processed in the same room.
This is why you need to know for sure that the product you purchased is certified gluten-free.
Whole grain gluten-free:
- brown rice,
- wild rice,
Whole grains that contain gluten are used to make breads, rusks, pastries, pasta, cereals and snacks. It is:
- all varieties of wheat,
Such cereals should be avoided.
12-26. Fruits and vegetables
All fresh fruits and vegetables are gluten free. However, in some processed foods, this protein is added to flavor or thicken.
In particular, canned and processed fruits and vegetables can include common gluten-containing ingredients such as malt, hydrolyzed wheat protein, maltodextrin, modified food starch.
The list below is of course not exhaustive. However, these are the most popular fresh fruits and vegetables you can enjoy on a gluten-free diet:
Fruits and vegetables to double check:
- Canned: Sauces containing gluten may be added.Fruits and vegetables canned with water or natural juice are most likely gluten-free.
- Frozen, if added with flavorings or sauces.
- Dried: Some may contain gluten components. Common unsweetened dried fruits and vegetables do not contain it.
- Pre-sliced: May be cross-contaminated with gluten during cooking.
Most foods containing animal and / or vegetable protein are naturally gluten-free.
However, we often combine protein foods with seasonings, sauces, marinades. And they, in turn, can have fillers and flavors such as soy sauce, flour, malt vinegar.
Gluten Free Protein Products:
- legumes: beans, lentils, peas, peanuts;
- nuts and seeds;
- red meat: fresh beef, pork, lamb;
- seafood: fresh fish, scallops, shellfish;
- Traditional soy products: tofu, tempeh, edamame, etc.p.
90,039 poultry: fresh chicken, turkey;
Protein dishes to double check:
- processed meats such as sausages, pepperoni, sausage, salami and bacon;
- meat substitutes such as vegetarian burgers;
- meats or cold cuts;
- minced meat;
- protein foods supplemented with sauces or seasonings;
- Ready-to-eat foods to be cooked in the microwave.
Any meat, poultry or fish breaded in breadcrumbs or flour should be avoided.And also “vegetarian meat” – seitan.
33-39. Dairy products
Most dairy products naturally are gluten-free. However, those to which flavors and various impurities have been added should always be carefully checked for its content.
Common gluten-containing ingredients in dairy products are thickeners, malt and modified food starch.
Gluten Free Dairy Products:
- butter and ghee,
- soft cheese (cottage cheese),
- sour cream,
Dairy products worth double checking:
- flavored milk and yoghurts;
- ice cream with additives.
90,039 processed cheese products such as sauces and spreads;
People with gluten sensitivity or intolerance should avoid malt milk drinks.
40-44. Fats and oils
Naturally, fats and oils do not contain gluten. But sometimes this protein is included in additives that flavor or thicken foods.
Gluten-free fats and oils:
- butter and ghee;
- olives and olive oil;
- coconut oil;
- vegetable and seed oils, including sesame, rapeseed and sunflower.
90,039 avocado and avocado oil;
Cooking sprays (vegetable oil in a spray can) and oils with added flavors or spices should be carefully checked for gluten content.
Gluten-containing impurities are used in the production of many beverages. In addition, some alcoholic beverages are made from malt, barley, and other grains that also contain gluten.
So, if you are on a gluten-free diet, all of these drinks should be eliminated.
Gluten Free Drinks:
Note that while these drinks are gluten free, most are best consumed in moderation due to their sugar and alcohol content.
- Any beverages with added flavors or blends, such as coffee coolers.
- Distilled spirits such as vodka, gin and whiskey, even if labeled gluten-free. After all, it is known that in some people they cause a reaction.
- Ready cocktails.
Drinks to avoid:
- Beers, ales and lagers made from cereals containing gluten;
- non-distilled spirits.
52-54. Spices, sauces and seasonings
Most spices are naturally gluten free. But to them, just like to sauces and seasonings, ingredients with gluten are sometimes added: emulsifiers, stabilizers or flavor enhancers.
This can be modified food starch, maltodextrin, malt or wheat flour.
Spices, sauces and condiments, gluten-free:
- Amino Acid Coconut Sauce;
- white, distilled and apple cider vinegars.
Spices, sauces and condiments that need to be carefully checked:
- ketchups and other tomato sauces,
- BBQ sauce,
- Pasta sauce,
- salad dressing,
- dry spices,
- Worcester sauce,
- bouillon cubes,
- gravy and various dressings,
- rice vinegar.
If a gluten-free diet is a must, you should avoid wheat-based soy sauce, teriyaki, and malt vinegar.
Ingredients to watch out for
Here is a general list of ingredients and food additives that may indicate gluten content in a product:
- modified food starch;
- malt products – vinegar, extract, syrup;
- gluten stabilizer;
- soy sauce, teriyaki;
90,039 wheat protein and flour;
If you are not sure if a product contains gluten, we recommend that you contact the manufacturer.
Conditions for which a gluten-free diet may be beneficial
A gluten-free diet is generally recommended for people with celiac disease, a condition in which an immune response occurs when gluten is consumed.
Those who have not been diagnosed with celiac disease but have been diagnosed with gluten sensitivity should also avoid this protein.It can contribute to the development of symptoms such as bloating, abdominal pain, and diarrhea.
Although more research is needed, some suggests that a gluten-free diet may be beneficial for people with irritable bowel syndrome. It is a chronic condition with discomfort, pain, bloating and rumbling in the abdomen, feeling of incomplete emptying, constipation and / or diarrhea.
What are the risks of a gluten-free diet
Gluten is found naturally in many nutritious foods, including whole grains such as wheat, barley and rye.
However, some processed gluten-free foods are NOT fortified with vitamins and minerals. Thus, following a gluten-free diet monotonous may increase your risk of developing deficiencies in folate, riboflavin, niacin, and iron.
Products of a gluten-free diet are usually low in fiber, which plays an important role in the regulation of digestion: it nourishes the beneficial intestinal microflora and stimulates its motility.
Therefore, to reduce the risk of side effects, it is important to make sure that a healthy gluten-free diet provides you with all of your essential nutrients from other sources.
There are many products for a balanced diet for people who are forced not to consume gluten. Many natural products do not contain this protein:
- fruits and vegetables;
- some whole grains;
- dairy products and oils;
- fresh meat, fish and poultry.
Wheat, rye and barley are the main foods that should be avoided as part of a gluten-free diet.Gluten is also commonly added to canned and packaged foods.
In addition, some grains such as oats may be cross-contaminated with gluten during processing.
For patients who have no gluten intolerance or who have not been diagnosed with celiac disease, switching to a gluten-free diet may be associated with a risk of deficiencies in essential amino acids and minerals.
To avoid these problems, you can plan your gluten-free diet with the help of your doctor: with a predominance of fresh whole foods, gluten-free and a minimum amount of processed food.
90,000 What does gluten-free food mean?
A gluten-free diet excludes foods that contain vegetable protein (gluten) from the diet. Gluten Free Food is indicated for celiac disease. Gluten intolerance affects 1% of the world’s population. The main sources of gluten are considered to be rye, wheat and barley. Gluten is widely used as a thickener. It is found in sauces, creams and baked goods.
What is gluten?
This is the designation for a variety of plant proteins.Each cereal has a supply of nutrients. Part of the supply is in the form of proteins. When polishing, cleaning, and processing cereals, gluten is rubbed off into dust. As a result, the protein substrate turns into a white powder. Dissolving in water, proteins form gluten. Within the framework of a vegetarian diet, the product is called seitan.
When is a gluten-free diet needed?
Gluten Free Food is indicated for celiac disease. This is a congenital gluten intolerance.Cereal proteins are not absorbed by the intestines. The main symptoms include bloating and diarrhea, abdominal pain and flatulence, vomiting and nausea. There is a decrease (violation) of appetite.
What foods contain gluten?
The main sources of gluten are rye, wheat and barley. It is important to note that not only cereals should be avoided when dieting. It is necessary to exclude from the diet all foods that may include these cereals. These are beer and couscous, bakery and pasta, melted cheese and ice cream, semolina and sausages (sausages).
Which foods are gluten-free?
Fruits and vegetables, dairy products without stabilizers and natural meat products, corn and rice, fish and seafood do not contain gluten. The list of foods for a gluten-free diet includes:
- beans, peas, quinoa, lentils;
- pumpkin, sweet potato, extragon, currant, raspberry;
- coconut milk, almonds, pine nuts;
- salmon, turkey, quail eggs;
- vegetable oil, honey, tea.
It is recommended to introduce soups – meat broths with vegetables (without cereals) into the diet. Replace pasta and bread with gluten-free items. Fruits, berries and vegetables can be taken in any form (no additives). Gluten-free food should moderately replenish the deficiency of plant proteins in the body.
Healthy and tasty gluten-free meals
As part of the diet, cereals are excluded from the diet. Thus, sources of B vitamins, amino acids, iron, calcium, phosphorus and iodine are eliminated.The diet must definitely fill the gap. Recommended to introduce into the diet:
- Salads with leafy herbs, eggs and turkey;
- cream soups with pumpkin, lentils, beans and sorrel;
- mashed potatoes, potatoes, corn, coke milk and nuts;
- fresh berries and fruits smoothies;
- porridge with natural yoghurt and fresh fruit;
- meat, fish or cheese baked with grilled vegetables.
A gluten-free diet should only be prescribed by a supervising physician.You can’t give up gluten without a doctor’s recommendation.
Get useful news in our social networks:
Instagram | Facebook | VK | Blog
90,000 Gluten-free diet
One of the most popular diets around the world is gluten-free. A gluten-free diet can be considered the safest way to lose weight because it does not harm the body that is caused by gluten.In addition, it is quite possible to do without products containing it, and only with health benefits. Admirers of this diet are becoming more and more.
Gluten – popularly known as gluten – belongs to a group of storage proteins that, due to individual characteristics, are not assimilated by the body. It was identified in the seeds of cereals such as rye, wheat, barley, and to a lesser extent oats.
Nutritionists say that gluten in large quantities is not good for anyone. By enveloping the intestines, it reduces its ability to propel food.Lingering in the small intestine for longer than normal, undigested food begins to ferment, leading to increased gas production, colic in children, diarrhea and ulcers.
Special care should be taken to monitor the effects of gluten on children. Their digestive system is not yet fully formed, and therefore, it is difficult to identify a tendency to allergy to gluten. During an unnoticed reaction, it can develop into celiac disease. For this reason, complementary cereals from many baby food manufacturers are gluten-free.
Celiac disease and its treatment
The Gluten Free Diet was not originally intended to reduce weight but was developed as a treatment for an allergic reaction to gluten.
Celiac disease is a rare disease characterized by gluten intolerance. This protein is not absorbed by the body and leads to damage to the small intestine. If the cause is not eliminated, diseases such as multiple sclerosis, osteoporosis, infertility and some neurological diseases may develop.The only treatment is dietary food. It is for people with celiac disease that nutritionists have developed a gluten-free diet.
It turned out that it is enough to exclude this protein from the diet and health will improve. Since the problem of intolerance to this protein exists all over the world, nutritionists recommend eating foods that are not originally related to gluten.
Explicit and Hidden Gluten
Everything would be easy if gluten was contained only in cereals and products made with their use.But the problem is that, in addition to explicit gluten, there is also hidden gluten. People who are sensitive to gluten need to be extra careful with their choice. Foods that at first glance should be gluten-free may contain hidden gluten. Therefore, do not neglect the study of the ingredients.
A conscientious manufacturer always indicates in the composition that the product contains or may contain traces of gluten. The icon on the package with a crossed-out ear means that there is no gluten in the composition, so the product can be taken without fear.
The well-known pediatrician Komarovsky recommends not to panic, but to carefully study the information on the packaging with baby food. If there are no prerequisites for an allergy, then you should not worry about the presence of gluten.
Most important recommendation! Read carefully the ingredients of the products you buy, even those as simple as condiments.
Where Gluten Can Be Hidden
Gluten is added to the dough to add fluffiness. Many pastries, baked goods, and even some pharmaceuticals contain gluten.To exclude a reaction to it, it is better to refuse sweet and starchy foods. Pasta is also dangerous because it is made from wheat. And in ice cream, gluten is added to create a creamy consistency, so the cold treat is also on the list of prohibited foods.
The table lists only a few foods with possible hidden protein content.
|Products with hidden gluten|
|2.||Buns and any pastries|
|3.||Flour and flour products (including pasta)|
|4.||Cakes, cookies, sweets, chocolate bars|
|7.||Sauces, mayonnaise, ketchup|
|8.||Stock cubes and soup bases|
|9.||If you react to gluten, avoid these products|
The essence and principles of a gluten-free diet
To get rid of excess weight, you need to eat 5 times a day, making a schedule so that the last meal is completed by 18 o’clock.
You can eat only gluten-free foods, in any combination and in the amount necessary for saturation. The list of products that can be consumed safely during the diet is very wide, so a variety of the menu can be guaranteed.
Gluten Free Products
|10||Any dairy products|
Overeating is prohibited.Be sure to include fruits and vegetables in the diet, for example, in the form of slimming cocktails.
Drinks – tea, coffee, cocoa – must only be natural.
You can not eat any semi-finished products and products from the list of prohibited products.
Products containing gluten:
|6||Meat semi-finished products and canned food||15||Sausages|
|7||Fish semi-finished products||16||Ronditer products|
Products with hidden gluten should also be excluded if possible.
The intake of vitamin and mineral complexes is important.
7 days of such nutrition can save 2 – 4 kg. Gluten-free counterparts are a good substitute for gluten-free foods. For example, flour, almost any grain flour contains gluten, which significantly limits the choice of dishes, which means that you cannot eat pancakes, cakes and cookies. And if a child is not allowed gluten-containing foods, then what should he feast on? Natural peanut or coconut bitch can replace regular flour, and there are also special mixtures for gluten-free pancakes.
Why weight loss occurs on a gluten-free diet
There is no scientific evidence that it is the absence of gluten that leads to weight loss. To compensate for the lack of beneficial micronutrients, a large amount of vegetables, fruits and “good” protein are included in the diet.
Some nutritionists are inclined to believe that it is protein and coarse vegetable fiber that play a decisive role in losing weight. A significant part of calories is spent on processing protein foods, and vegetables help cleanse the body.Add to this the rejection of sweets and starchy foods – the main reason for weight gain – you get a diet food that will really help you lose weight.
Slimming Gluten Free
Long-term follow-up of celiac patients has shown that when gluten-containing foods are excluded, weight is lost. This fact served as the basis for a gluten-free diet for weight loss.
- Suitable for everyone, if there is no intolerance to any gluten-free products.
- Weight loss per week can reach 3-4 kg.
- Low calorie content and simultaneous variety in the diet.
- Vegetable fiber, which is rich in “forbidden” cereals, comes in limited quantities, so you need to eat more vegetables.
- A gluten-free diet involves an excess of carbohydrates by reducing the amount of protein, so you need to monitor the calorie content of the meals.
- The amount of minerals and vitamins that enter the body with food is also sharply reduced.It is recommended to take vitamin and mineral complexes to compensate for the lack of these substances.
Attention! The information is published for informational and informational purposes only. Before using a diet, consult your doctor.
90,000 54 Foods to Eat
Gluten is a group of proteins found in certain grains such as wheat, rye and barley.
It helps products to maintain their shape by providing elasticity and moisture.It also allows the bread to rise and provides a chewy texture.
Although gluten is safe for most people, people with medical conditions such as celiac disease or gluten sensitivity should avoid gluten to prevent adverse health effects.
We offer you:
37 foods and ingredients to avoid on a vegan diet
Many foods are made with ingredients that contain gluten, so it is important that those who cannot consume them check ingredient labels carefully.
Also check out the most common signs of gluten intolerance.
Here is a list of 54 gluten-free foods.
Some selected whole grains are gluten-free, while others are gluten-free.
When buying whole grains, it is important to check food labels. Even gluten-free whole grains can be contaminated with gluten, especially if they are processed in the same facility as gluten-containing foods.
We present you: 7 essential additives you need for a vegan diet
For example, oats are often processed in factories that also process wheat, which can lead to cross-contamination. For this reason, you must certify that the oats you are purchasing are gluten-free.
Gluten-free whole grains
- brown rice
- wild rice
- oats ( as they can become contaminated with gluten during processing.)
Cereals to avoid
- Wheat of all varieties (whole grain, wheat berries, graham, bulgur, farro, farina, durum, kamut, brominated flour, spelled, etc.)
These gluten-containing grains are often used in the preparation of foods such as breads, crackers, pasta, cereals, baked goods and snacks.
We offer you: Food that “can contain milk” is vegan?
Fruits and Vegetables
All fresh fruits and vegetables are gluten free.However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickening agent.
Gluten-containing ingredients that can be added to processed fruits and vegetables include hydrolyzed wheat protein, modified food starch, malt, and maltodextrin.
Eat Fruits and Vegetables
While the list below is not exhaustive, it provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.
We offer you:
13 most anti-inflammatory foods you can eat
- citrus fruits, including oranges and grapefruit
- cruciferous vegetables, including cauliflower and broccoli
- greens , spinach, cabbage, and swiss chard
- starchy vegetables, including potatoes, corn and squash
- bell peppers
- green beans
Fruits and vegetables, to double check
Many foods contain protein, including animal and plant sources. Most are gluten free.
We offer you: Strengthening muscles on a plant-based diet
However, ingredients containing gluten such as soy sauce, flour and malt vinegar are often used as fillers or flavorings. They can be added to sauces, grinds, and marinades that are usually combined with protein sources.
- legumes (beans, lentils, peas, peanuts)
- nuts and seeds
- red meat (fresh beef, pork, lamb, bison)
- poultry (fresh chicken, turkey)
- seafood (fresh fish, scallops, shellfish)
- Traditional soy products (tofu, tempeh, edamame, etc.)
Proteins to cross-check
- processed meats such as hot dogs, pepperoni, sausage, salami and bacon
- meat substitutes such as veggie burgers
- lunch meat or cold cuts
- minced meat
- Proteins that have been combined with sauces or condiments
- Ready-to-eat proteins, for example, eating in front of the TV in a microwave oven
Proteins to avoid
- Any meat, poultry or fish breaded
- Proteins combined with wheat-based soy sauce
Most dairy products are gluten-free.However, those that are flavored and contain additives should always be gluten tested.
Here’s How To Be An Ethical Omnivore
Some common gluten-containing ingredients that can be added to dairy products include thickeners, malt, and modified food starch.
Gluten-free dairy products
- butter and ghee
- cream color
- cottage cheese
- sour cream
Dairy products to recheck
- flavored milk and processed yoghurts
- ice cream that is sometimes mixed with additives containing gluten
products such as cheese sauces and spreads
Dairy products to avoid
- malt milk drinks
Fats and oils
Fats and oils are gluten free …In some cases, additives containing gluten can be mixed with fats and oils to add flavor and thickening.
We offer you:
Can certain foods give you more energy?
Gluten-free fats and oils
Fats and oils to be rechecked
- Cooking sprays
- Oils with flavors or spices
There are several types of gluten-free drinks.
However, some drinks are blended with additives containing gluten.In addition, some alcoholic beverages are made from malt, barley, and other grains that contain gluten and should be avoided on a gluten-free diet.
We offer you: Ezekiel bread
- 100% fruit juice
- Certain alcoholic beverages, including wine, strong ciders and beer made from gluten-free grains, such as buckwheat or sorghum
- sports drinks, sodas and energy drinks
Please note that although these drinks are gluten-free, most are best consumed in moderation due to their sugar and alcohol content.
Beverages to recheck
- Any beverage with added flavors or additives, such as coffee coolers
- Distilled spirits such as vodka, gin and whiskey, even if the label says they are gluten-free as they are known to cause reactions in some people
- ready-made smoothies
Drinks to avoid
- beer, ales and lagers made from gluten-containing beans
- undistilled spirits
- other malt drinks, such as wine coolers
Spices, sauces and condiments
Spices, sauces and condiments often contain gluten, but are often overlooked.
We bring you: 22 high-fiber foods you should eat
Although most spices, sauces and seasonings are inherently gluten-free, gluten-containing ingredients are sometimes added to serve as emulsifiers, stabilizers or flavor enhancers.
Some common gluten-containing ingredients added to spices, sauces, and seasonings include modified food starch, maltodextrin, malt, and wheat flour.
Gluten-free spices, sauces and dressings
- coconut amino acids
- white vinegar, distilled vinegar and apple cider vinegar
Recheck spices, sauces and dressings
- Tomato sauce
- spices and pickles
- barbecue sauce
- salad dressing
- pasta sauce
- dry spices
- broth and stock cubes
- gravies and fillings
- rice vinegar Seasonings
, sauces and seasonings to avoid
- Wheat-based soy sauce and teriyaki sauce
- Malt vinegar
Ingredients to watch out for
Here is a list of ingredients and additives that may indicate a product contains gluten.
We offer you:
Can You Be a Part-Time Vegan?
- modified food starch and maltodextrin (if from wheat, will indicate on label)
- malt-based ingredients, including malt vinegar, malt extract and malt syrup
- gluten stabilizer
- soy or teriyaki sauce
- ingredients on wheat based, such as wheat protein and wheat flour
- emulsifiers (will be indicated on the label)
If you are unsure if a product contains gluten, it is recommended that you contact the manufacturer to check it again.
Conditions under which a gluten-free diet can help
A gluten-free diet is generally recommended for people with celiac disease, a condition that triggers an immune response when eating foods containing gluten.
People with gluten-free sensitivity should also avoid gluten as it can contribute to symptoms such as bloating, stomach pain, and diarrhea.
Although more research is needed, several studies also show that a gluten-free diet may be beneficial for people with irritable bowel syndrome, a chronic medical condition characterized by digestive problems such as stomach pain, gas, diarrhea, and constipation.
Suggestions: How to Lose Weight on a Vegan Diet
Risks of a Gluten Free Diet
Gluten is naturally found in many nutritious foods, including whole grains such as wheat, barley and rye.
Meanwhile, some gluten-free processed foods are not fortified with vitamins and minerals. Thus, following a gluten-free diet that lacks variety may increase the risk of deficiencies in folate, riboflavin, niacin, and iron.
Gluten-free diets also generally contain less fiber, which plays an important role in digestive health and regularity.
It is therefore important to make sure you are getting these important nutrients from other sources as part of a healthy gluten-free diet to reduce the risk of side effects.
If you are gluten-free, you can choose from a variety of foods to ensure a balanced diet.
Many healthy foods are naturally gluten-free, including fruits, vegetables, legumes, some whole grains, dairy and oils, and fresh meat, fish, and poultry.
Wheat, rye and barley are staple foods that should be avoided when following a gluten-free diet. Gluten is also often added to processed foods such as canned goods and boxes.
We offer you: 8 fermented foods to improve digestion and health
In addition, some grains, such as oats, can be contaminated with gluten, depending on where they were processed.
The success of a gluten-free diet comes down to double checking ingredient labels, as gluten is often added to foods you might not expect.Products containing gluten will be labeled as such.
However, if you focus on eating mostly fresh, whole, gluten-free foods and a minimum of processed foods, you will have no problem following a gluten-free diet.
Last update –
6 November 2021, last reviewed by an expert
October 21, 2021 90,000 Weekly Gluten Free Menu
|Menu author: Natalia Dick – pediatrician.Graduated from the Chelyabinsk Medical Academy, clinical internship and residency, specialty pediatrics. She has worked in her specialty since 2007, since 2005-2008 she has been the head of the allergy department of the City Clinical Hospital No. 1 in Chelyabinsk, since 2008 she has been a specialist in clinical trials of drugs. He is fond of cooking and practices the Menu of the Week system in everyday life.|
Gluten Free Recipes: Weekly Menu
If you notice that the child has become lethargic and irritable with the introduction of complementary foods, there are frequent loose stools, flatulence, the baby has begun to gain weight poorly, skin problems have appeared: dryness, “seizures”, increased sensitivity.Anemia, resistant to treatment with iron preparations, is noted. All of these symptoms suggest that your baby has celiac disease or celiac disease.
This means that as a result of genetic breakdown, the proteins of some cereals used for food are toxic to the body. Proteins are found in wheat, rye, oats and barley and are collectively known as gluten.
If your child has been diagnosed with celiac disease , then you must remember that at present the only method of treatment and prevention of complications is a strict gluten-free diet and switching to a gluten-free menu.
What foods contain gluten? First of all, these are bread, bakery and pasta, wheat, barley, semolina and pearl barley, almost all semi-finished products in breadcrumbs. In addition, it is important to remember about the existence of “hidden” gluten: wheat flour is also used in the preparation of sausages, sauces, kvass, chips.
Let’s think about gluten free . From cereals: rice, buckwheat, corn, millet. Also – vegetables and fruits, milk and dairy products, eggs, meat, fish, legumes, marmalade, marshmallows without additives, some types of ice cream, chocolate.
As you can see, the range of products is quite diverse and there is no need to fear that following a gluten-free diet, the child will be deprived of any nutrients. A correctly formulated gluten-free diet for children is complete, ensures the normal development and growth of the child, and prevents complications.
Below is a weekly gluten-free menu containing ready-made and proven recipes. Designed for a child over three years old.
Breakfast : Milk rice porridge in a multicooker with citrus topping
Lunch : Pea soup with apples
Afternoon snack : Cottage cheese and millet casserole
Dinner : Corn porridge in a slow cooker with meatballs, Carrot and dried apricot salad as in kindergarten
Breakfast : Milk buckwheat porridge in a multicooker
Lunch : Borscht like in kindergarten
Afternoon snack : Cottage cheese and millet casserole
Dinner : Corn porridge in a slow cooker with meatballs, Fresh cabbage salad with apple
Breakfast : Sweet Rice Casserole
Lunch : Borscht like in kindergarten
Afternoon snack : Apple cakes with vegetable oil
Dinner : Ground turkey pancakes, Mashed potatoes, Salad with beans and baked carrots
Breakfast : Millet porridge
Lunch : Potato soup with fish balls as in kindergarten
Afternoon snack : Apple cakes with vegetable oil
Dinner : Ground Turkey Fritters, Mashed Potatoes, Root Celery and Apple Salad
Breakfast : Recipe for omelet with milk
Lunch: Potato soup with fish balls as in kindergarten
Afternoon snack : Cheesecakes without eggs
Dinner : Salmon sausages, Boiled rice, Fresh cabbage salad
Breakfast : Buckwheat porridge
Lunch : Cabbage from fresh cabbage
Afternoon snack : Cheesecakes without eggs
Dinner : Salmon sausages, Boiled rice, Beetroot, orange and cheese salad
Breakfast : Rice casserole with apple sauce as in kindergarten
Lunch : Cabbage from fresh cabbage
Snack : Cherry and Banana Smoothie
Dinner : How to make liver and buckwheat pancakes, Peking cabbage salad with cucumber (exclude croutons)
As you can see from this gluten-free menu, there are many gluten-free recipes and the number of them allows you to prepare a variety of dishes.For a week, you can try a large number of different cereals, recipes from meat and fish. Daily – fresh vegetable salads. And even muffins and pancakes. Such food will be useful not only for children with celiac disease, but also for their parents, therefore it can be safely implemented for the whole family (when cooking for children, we do not add vinegar, soy sauce and spices).
90,000 Products for a gluten-free diet. Drinks
When following a gluten-free diet, it is necessary to stop drinking certain beverages that are made from foods containing gluten.The restrictions are not total. They are single.
Batch juices may contain gluten. And even without gluten, they are not healthy. Too much sugar, preservatives and colors.
What beverages can be consumed while on a gluten-free diet?
- Drink any teas (excluding tea bags). But, give preference to herbal teas.
- Ground coffee and beans. But within reasonable limits.
- Drink freshly squeezed juices.
- Make fruit and vegetable shakes, smoothies and sorbets.
Feel free to include in your diet juices, compotes, jelly, herbal drinks, fruit drinks, fruit and vegetable cocktails, tea and coffee.
There are no restrictions here.
Read the article – Useful properties of tea and coffee.
Read the article – Useful properties of chamomile tea, oak bark, St. John’s wort, calendula, mint, linden blossom and horsetail.
Read the article – Useful properties of tea made from raspberry, blackberry, strawberry, lingonberry and blueberry leaves.
Compotes can be prepared from fresh fruits and dried fruits.Delicious compotes are obtained by adding spices such as cinnamon and cloves. Try it. It is not only tasty, but also healthy. It is enough to add just a pinch of cinnamon and 1-2 cloves 5 minutes before the compote is ready, so that it acquires a new spicy taste.
Use gluten-free starch to prepare jelly. It is best to use neutral potato starch. Cooking jelly is as easy as compotes.
Here is a basic recipe, in which the main ingredients are always water and potato starch, and the additional products are sugar and any fruits and berries.
- Cranberries 1.5 cups
- Brown sugar approx. 150 g (to taste)
- Water 1.5 l
- Potato starch 5 tbsp. l.
- Grind the cranberries (grind).
- Boil water, add cranberries and sugar. Cook for 5 minutes. Then you can strain the fruit drink and make jelly without thick. You can make jelly with cranberry grounds.
- Dissolve the starch in cold water and pour in a thin stream into the boiling fruit drink. Stir well, and as soon as the jelly boils, turn off the heat.
Where without them … Perhaps, for an adult diagnosed with celiac disease, this is one of the first questions that arise immediately after the diagnosis.
When following a gluten-free diet, you are allowed to consume:
- Red, rose and white wine
- Vodka of special grades (made from gluten-free products or specially purified and labeled)
- Any other spirits based on cane sugar and potato alcohol.
If you don’t drink. Fine.
But for those who thought that celiac disease would have to give up the usual feasts and holidays, there is good news.
You can not deny yourself this joy. Drink only permitted drinks and in moderation.
Read the recipe article – Gluten Free Desserts. 5 sorbet recipes. Frozen pineapple grapefruit dessert, frozen melon dessert, frozen apple dessert, frozen orange dessert, frozen berry dessert.
Read Recipe Article – Gluten Free Chocolate Shake with Bananas.
Share with friends:
THIS IS INTERESTING
Gluten Free Bread
Gluten-free baked goods
90,000 Gluten-free diet – for whom it is suitable, what foods can be eaten
“Exclude can not be consumed.” Where is the comma for gluten in this sentence? Ask this question in the company of even the most hardened adherents of healthy nutrition – and a loud discussion for the whole evening is guaranteed.
Whoever gluten is, enemy or otherwise, you need to know about it. Miroslava Ulyanina, health coach, nutritionist, nutritional consultant and host of the “Zvazheni and Happy” project (STB channel), told what is the meaning of a gluten-free diet, whether it is needed and, if so, to whom.
Gluten is a complex type of vegetable protein that includes prolamins and glutelins.
He is familiar to us from childhood: do you remember how we made little people from bread, softening the crumb with saliva or water? Exactly.This sticky, sticky and elastic bread became thanks to gluten (in other words – gluten) in its composition.
Another example of our longtime acquaintance with this protein. Remember that feeling of fullness, satiety, “full stomach” that comes after a pasta or even a small sandwich? This is also the job of gluten. One of its properties is to react with carbon dioxide and retain it. As a result – “bloated stomach”. But not from the amount of food, but from the gases that were formed as a result of the reaction.This is where the not-so-pleasant qualities of gluten begin.
It really does cause gassing a lot. In recent years, the findings are becoming louder and louder: excessive consumption of gluten slows down metabolism, can exacerbate chronic diseases, and interfere with the work of the hormonal system.
And the problem lies not so much in gluten as in the body’s reaction to it. As one of the types of food allergens, it triggers the SOS signal in the work of the immune system, which begins to fight against it like an enemy.
It manifests itself in different ways: from a feeling of flatulence to mild skin rashes, from edema to coughing, from digestive problems to the indigestion of trace elements, from diarrhea to a decrease in immunity.
And here the reaction to gluten should be divided into three types:
- Gluten sensitivity is the easiest and most harmless form.
- Allergy to gluten is a more or less aggressive reaction of the body to gluten, which enters the body with food (or drinks).In essence, it is a foreign protein for the body and is perceived by cells as a danger. There is danger – there is a reaction to it. The organism identifies a protein alien as a pest.
- Celiac disease, or genetic intolerance, is a pathological disorder of the intestines. The body behaves like an autoimmune disease. Alien protein gluten, after it enters the body, provokes the reaction of a person’s own antiglobulins. They begin to attack their own tissues.In the case of gluten, the small villi of the intestine. The body starts a war with itself (hence the name – autoimmune disease).
Attack equals destruction. The intestines fight back as best they can, but losses are inevitable. The integrity of the intestine as an outpost is damaged, and he, in fact, wounded, cannot fully function. Its thin walls become permeable. The result is a deterioration in performance. One of the main functions of the intestines in the well-coordinated work of the gastrointestinal tract – absorption – is disturbed.The “wounded” intestine cannot fully realize its function, which means it cannot assimilate all the necessary nutrients from the food received.
The consequences are not happy. Calcium is poorly absorbed – osteoporosis develops.
No absorption of iron – there is anemia, impaired supply of cells with oxygen, decreased immunity.
No absorption of folates – there are cognitive impairments (insomnia, fatigue, anxiety, depression), the risk of infertility, as well as problems during pregnancy.
The composition of microflora is not changing for the better: the number of beneficial bacteria, which make up the microbiota necessary for good health, decreases.
“Gluten is not dangerous for me! I have not eaten wheat bread for a long time! ” – I hear at the consultation.
“This is certainly good,” I say. “But there is a small nuance: gluten is hidden not only in bread.” I pull my client’s food diary over to me and go through all the dishes and foods she eats in order.Gluten is in every meal. He even hid in soy sauce. Yes, the basic recipe for soy sauce is wheat. And only one kind of it – tamari – is made without this cereal.
“But my grandmother, and her grandmother, and her great-great-grandmother ate ordinary white wheat bread and did not know grief,” I can already hear your objection. I agree, they ate bread, but they did not eat fast food and industrially processed foods. Also in such quantity as the average inhabitant of a metropolis.
Products with gluten
So is it worth switching to a gluten-free diet? If there is a genetic intolerance or an allergy manifests itself – definitely, yes.And even if there were no particular problems, I recommend reducing the amount of gluten on the menu.
Where to start?
Understand which foods contain gluten.
Remember that it is not only in wheat flour, but also in trendy-sounding cereals such as couscous, bulgur, spelled. They are not much different from semolina: they are all made from wheat.
Barley and barley porridge, rye are also gluten-containing.
Be careful with oatmeal if you have celiac disease.The cereal itself does not contain wheat gliadin, but in most cases it either grows in fields adjacent to it, or is processed at the same enterprise and equipment. Only the gluten free label on oatmeal or granola can guarantee zero allergen.
A Real Pandora’s Box – The additives and thickeners found in industrial foods. Yoghurts, curds, ice cream and desserts with additives, condiments and ready-made sauces (ketchup, mustard, mayonnaise, even everyone’s favorite soy), bouillon cubes, teriyaki and malt vinegar.
Some preservation: gluten-containing sauce can be added to canned fish, meat, and even fruit producers.
Semi-finished products – from instant soups to sausages and sausages, plus everything in bread crumbs.
Separate column – flavor enhancers, malt, molasses, modified food starch, flavorings, maltodextrin.
So why hide it? Alcoholic drinks, which are made from malt, barley and all cereals with gluten, are contraindicated for people with intolerances, allergies and hypersensitivity to this protein.
Gluten Free Products
“So what is there?” – I hear again from the clients I advise. Yes, and in your head, I’m sure this question flashed through.
You can cook gluten-free porridge. Suitable for them:
Choose flour for baking from nuts (almond, coconut), soy, legumes (lentil), seeds (flax, sesame).
For lovers of soy sauce, buy one that is wheat-free, called tamari.
Well, and a safe option: to train yourself to read labels and be interested in the composition of dishes in a restaurant. And simply turn on the logic: if you baked a salmon steak on the grill, added broccoli boiled to the state of al dente on a plate next to it, a salad of fresh herbs with vegetables, seasoned with extra virgin olive oil and sprinkled with flax or sesame seeds, – definitely, this is a delicious and insanely healthy dish will be gluten-free.But everything can change if the same products are cooked in a different way: for example, make a cutlet from salmon, into which add bread crumb. Or roll it in breadcrumbs, broccoli – fry in batter, season herbs and vegetables with sauce, in which both thickeners and flavor enhancers. Just another way of processing – and now it’s too much for dirty-gluten.
Who is the gluten-free diet for
I am against diets in the broadest sense. In the minds of the Ukrainian and Russian-speaking population, the word “diet” is paired with the word “restrictions”, and all known types are remembered – from keto and paleo, carbohydrate-free and low-fat, to the Dukan diet and even from the experience of someone’s girlfriend …
In fact, the word “diet” in literal translation is a way of life and diet. I am a supporter of this interpretation. Working with my clients, I help them balance their diets, change their eating habits and achieve harmony in their healthy lifestyle.
Am I implementing a 100 percent gluten-free diet in every client’s life? No. But for at least 2 weeks, I propose to limit or completely abandon products containing this protein (depending on the baseline state and the test indicators with which a person comes to me).
Your favorite question: is it possible to lose weight on a gluten-free diet? My answer is yes and no. Depends on what foods you include in your diet instead of gluten.
Basically, products containing gluten protein are flour products, and they are high in calories, rich in carbohydrates and have a high glycemic index. Moreover, they influence the occurrence of the “insulin swing”, when food and drink we provoke a sharp jump in sugar, in response to which the body releases the hormone insulin to lower glucose.The higher the jump, the lower the drop. The faster the rise, the faster the decline. Up and down, down and up, and the result is disease: the development of insulin insensitivity (insulin resistance) and type 2 diabetes.
The harm of a gluten-free diet
A gluten-free diet without the necessary reasons can cause a number of undesirable reactions in the body. Putting an end to entire product groups and not thinking about smart substitutions, you run the risk of:
- Get a deficiency of essential vitamins, amino acids and minerals, from iron to folic acid.
- In search of the usual satiety from foods that included gluten, it is easy to slip into a diet high in cholesterol, sugar and fat.
- Get a reduction in the total amount of fiber in your diet. And a little dietary fiber means bad peristalsis, a sluggish intestine, and an imbalance in the balance of bacteria in the microbiome (after all, it is fiber that is their main food).
That is why I never tire of repeating how important a balanced, in some sense “jewelry”, selection of products for everyday life is.And even if it seems to you that you are eating well, do not abuse gluten, and have given up processed foods, it is better to turn to a nutritionist once, a person who will find you what your body actually needs.
See also: About the benefits and dangers of gluten
See also: What are probiotics and prebiotics, and what are their benefits
See also: The most useful cereals – TOP 10
See also: The most effective diets for weight loss