Going Gluten-Free?

Gluten is a specific type of protein, but found in plant sources rather than animal products. Gluten is found in wheat, rye, and barley, so going gluten-free means giving up these grains. A gluten-free diet is essential for people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.

People on a gluten-free diet need to really learn the key words on labels since many ingredients aren’t that obvious. Of course you’d steer away from ingredients like wheat, wheat gluten, barley, or rye. But some foods have not-so-obvious gluten.

Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat). Oats may offer an alternative for those eating gluten-free, for some they may increase symptoms, such as abdominal pain, bloating, and diarrhea.

Here are some basic alternatives to help you avoid gluten:

Bread: Many food producers now make a variety of gluten-free products, including an assortment of breads. These are often made with rice or potato flour instead of wheat. Just check the label to make sure it says “100% gluten-free.”

Cereal: Most conventional breakfast cereals are another no-no for people on a gluten-free diet. Cream of Wheat? Obviously not, but also any cereal containing wheat, barley, rye, or malt. Select corn and rice-based cereals, but be sure to read labels carefully and look out for malt.

Pasta: There are many types of gluten-free pasta on the market now, look for pastas made from rice, corn and potato blends.

Crackers: Swap traditional crackers for rice crackers, rice cakes and corn chips. Popcorn can also fix crunchy/salty cravings.

Cocktails: Beer isn’t beer without barley malt–if you have drink from time to time, instead opt for wine or drinks made with alcohol.

Read more: Allergies, Eating for Health, Food, Health, gluten, gluten free

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Dale O.

7:58PM PDT on May 8, 2012

Interesting, have read some articles recently from some doctors stating that even if one is not gluten intolerant one can suffer from eating whole grains. Not sure if I believe the claims that consuming whole grains can lead to mental illness as some doctors pontificate.

Finding foods without gluten is a painstaking search and no doubt the products sold are more expensive.

There are also controversies about oats being gluten free depending on what article one reads and that they can become cross contaminated with grains during production.

send a green star

Cecily P.

7:32AM PDT on May 8, 2012

Thanks. I just hope people who give it up are doing it for the right reasons... I've had a lot of friends go gluten-free lately hoping it will lead to weight loss, rather than because of an intolerance!

Melinda offline K.

8:58PM PDT on Apr 2, 2012

Gluten free is getting easier to live on due to not just the amount of product available but the ease now with baking due to recipes and availability of Xanthum gum. It is a bit limiting but its better to be healthy.

Nancilee I.

5:51PM PDT on Apr 2, 2012

Gluten free foods/ingredients are so much easier to find that they were even 5 years ago.

5:48PM PDT on Apr 2, 2012

Oats that are certified gluten free are ok to eat... but only the the ones that are certified g-f.

Michele W.

2:38PM PDT on Mar 23, 2012

Thank you

Sue M.

5:35AM PDT on Mar 23, 2012

there is gluten free beer--the Fins drink a lot of it.

Anne G.