If you're newly on a gluten-free diet, it can be tough to figure out which foods are the right fit for your needs. There are many reasons why you might decide that gluten isn't the right fit for you, including gluten sensitivity, celiac disease, or other health issues. Here, we'll explore how you can make informed dietary choices that allow you to fully enjoy your food while accommodating your needs.
What is gluten, and why do some people need to avoid it?
Gluten is a protein that's found in wheat, as well as in several other grains, including barley, rye, and semolina. This naturally-occurring compound can be extracted from these grains and added to other food products to add texture and flavor.
Most people don’t have a problem processing gluten. Typically, digestive enzymes help the body to digest food. Gluten, however, does not fully break down. Gluten that is not digested makes its way to the small intestine. For some people, however, undigested gluten in the small intestine can create an autoimmune response or other difficult symptoms.
Celiac disease is an autoimmune response to gluten. Left unchecked, celiac disease can cause damage to the small intestine. People with other digestive conditions, such as IBS or diverticulitis, may find that they feel better on a gluten-free diet.
Foods that are naturally gluten-free
Many foods are naturally gluten-free. Incorporating plenty of naturally gluten-free foods into your diet can help you stick to your nutrition plan while enjoying a wide variety of foods.
Naturally gluten-free foods include:
- Fruits
- Vegetables
- Meats
- Fish
- Dairy products
- Legumes
- Herbs and spices (in their pure form)
- Oils and fats
- Eggs
- Grains including rice, quinoa, millet, buckwheat, and corn
- Nuts and seeds
Safe gluten-free grains and starches
While a gluten-free diet certainly can also be a low-grain and starch diet, it doesn't have to be that way.
Gluten-free grains and starches that you can enjoy on a gluten-free diet include:
- Rice
- Quinoa
- Sorghum
- Potatoes
- Millet
- Tapioca
- Buckwheat
- Amaranth
- Corn
If labeled gluten-free, you can also enjoy oats, oat bran, oat flower, and yeast.
Packaged foods that may contain hidden gluten
It's important to keep an eye out for hidden gluten in foods that you may not think of as containing gluten, including dressings, sauces, and sweets. While it can be frustrating to find gluten in unexpected places, you'll likely quickly find replacements that taste just as good—and that help you feel your best.
Common packaged foods that (surprisingly) contain gluten include:
- Beer
- Candy
- Caramel coloring
- Cold cuts
- Flavored potato chips
- Flavored yogurt
- Hot dogs
- Malt extract
- Rice mixes
- Soy sauce
- Salad dressings
- Spice mixes
- Teriyaki sauce
- Veggie burgers
We get it: it can be tough to give up some of your favorites when you realize you need to adopt a gluten-free diet. Thankfully, you'll find that most grocery stores now offer a gluten-free section. You'll also be able to find plenty of options for homemade gluten-free treats, and you'll be able to rest assured that the foods you make in your own kitchen are free from cross-contamination.
Foods to avoid on a gluten-free diet
In addition to avoiding wheat, there are some other whole foods that you'll need to keep out of your diet in order to stick to your gluten-free plan.
Whole foods that you'll need to stay away from on a gluten-free diet include:
- Barley
- Brewer's yeast
- Bulgur
- Farro
- Malt
- Modified wheat starch
- Rye
- Semolina
- Spelt
How to read food labels for gluten content
It's important to take your time learning how to effectively read labels to find hidden sources of gluten, especially as you're beginning your gluten-free journey and learning what foods work for you.
A few simple tips to help you identify sources of gluten on food labels include:
- Check if the label says gluten-free. If it does, you're good to go. If it doesn't, it's time to do some digging.
- Look under the ingredients (typically underneath the nutrition facts section) for the "contains" information. If gluten, wheat, wheat starch, rye, barley, brewer's yeast, malt extract, malt vinegar, or malt flavor are listed, you'll want to put the product back on the shelf.
- Look for voluntary advisory statements, such as "may contain wheat" or "processed in a facility or on equipment that processes wheat," and avoid these products.
- You can also use apps like Spoonful to help you determine whether certain products are gluten-free.
Tips for eating out on a gluten-free diet
Enjoying your favorite restaurants can become a little complicated when you're on a gluten-free diet plan, but often, you'll find that you're able to keep enjoying your favorite restaurant-prepared meals.
A few tips to help you stay on track when you're dining out:
- Avoid fast food and quick-service restaurants, as a hurried atmosphere can make it less likely that the kitchen will be able to fully accommodate a gluten-free diet.
- Call before you arrive at the restaurant to talk to the host/hostess and/or chef to discuss your options.
- Clearly explain your dietary restrictions to your server. It may be helpful to have your restrictions listed on a card so that your server can easily relay necessary information to the chef.
- When your food is brought to the table, confirm that it's what you ordered.
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