Gluten Free Foods
Gluten Facts
What is Gluten?
Gluten is a protein found in the grains barley, wheat, and rye. Oats do not contain the gluten protein but usually contain gluten due to cross contamination from being processed with the other grains.
Who Should Follow a Gluten Free Diet?
• Gluten Intolerance
• Celiac Disease
What is Celiac Disease?
Known as Celiac Sprue or Celiac Disease, it is estimated that 1 in 133 people have Celiac Disease. This is an autoimmune disorder caused by the body’s sensitivity to certain proteins in wheat, barley, and rye. The proteins in wheat, barley, and rye that cause this sensitivity are called prolamins. The prolamin in wheat is called gliadin, in barley; hordein, and in rye; secalin. Almost all grains contain a prolamin, but only those found in wheat, barley, or rye will damage the intestines of a person with Celiac Disease. Gluten damages the small intestines, which prevents absorption of nutrients and can lead to malnutrition, anemia, osteoporosis, infertility and certain cancers. The only treatment for Celiac Disease is a life long Gluten Free Diet.
Making Sure You Get the Proper Nutrition on a Gluten Free Diet.
Following a gluten free diet can make it difficult to get all the nutrients you need. Here are some general guidelines.
• Look for whole grain or enriched gluten free grain products to ensure you are getting enough thiamin, riboflavin, niacin, folate, iron and fiber.
• Try adding Flax Seed to cereals and peanut butter to increase your fiber.
• Beans are a great gluten free source of protein and fiber.
• Aim for at least two servings of fruits and three servings of vegetables every day.
• Choose poultry and fish more often than pork and beef.
Gluten Labeling
Presently, there is no standardization on gluten labeling. It is always best to contact the manufacturer of your favorite grocery items and discuss their gluten labeling practices. If the product says Gluten-Free, then the product and ingredients have been verified to be Gluten-Free.
Identifying Gluten in the Ingredient
• When reading ingredient lists, remember that all items contained in the product must be listed. For example, if a can of green beans states, “green beans, water, and salt,” those are the only ingredients contained in the product.
• If there is no ingredient list then the only ingredient is the product itself.
• Sometimes you will see the term “natural flavors” in the ingredient list. Natural flavors may contain gluten. When you see the term natural flavors listed in the ingredients, you should check the gluten status of the product with the manufacturer.
• Ingredients such as artificial flavors and spices do not contain gluten.
Gluten Free Resources
Gluten Conscious Diet Guide
Gluten Free Living Made Easier
Gluten Free Product Overview
Gluten Free Product List