Creating a Gluten Intolerance Diet - Eat This, Not That
If you have been diagnosed with celiac disease or if you suffer from gluten intolerance, you may be considering a gluten intolerance diet. While removing gluten from your diet is almost always a requirement for people with celiac disease, a severe form of gluten intolerance, many who have dietary gluten sensitivity choose to eat a gluten intolerance diet in order to relieve many of the uncomfortable symptoms that accompany the condition.
When you are first creating your gluten intolerance diet, it is important to educate yourself about what foods contain gluten. Obvious foods such as breads, pastas, and cereal are off the list of things that are ok to eat, but there are many less conspicuous items that you may not even realize contain gluten. Here are some gluten-free foods, as well as some things to consider and be watchful of when creating your gluten intolerance diet:
| Dairy - Many dairy products are naturally gluten free, but there are some products to watch out for. |
Eat this:
- Milk
- Cream
- Whipping cream
- 100% American cheese
- Aged cheeses
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Be careful of:
- Sour cream
- Commercial chocolate milk and drinks
- Non-dairy creamers
- Cheese products (especially processed)
- Yogurt
|
Meats and Proteins - Pure meats are also naturally gluten free, but some things may easily slip through the cracks in your gluten intolerance diet. |
Eat this:
- 100% beef
- Seafood
- Poultry
- Pork
- Peanut butter
- Most nuts
- Eggs
- Dried beans and peas
|
Be careful of:
- Meat patties (hamburgers) and breaded meats, seafood
- Canned meat (chili)
- Sausages
- Cold cuts
- Hot dogs
- Stews
- Commercial omelets
- Meat loaves made with bread or bread crumbs
- Meatballs
- Meat substitutes (vegetarian and soy based)
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Fruits and Vegetables - Generally speaking, most fresh fruits and vegetables don't contain gluten and are safe in your gluten intolerance diet, but you still need to be wary when you are buying produce products. |
Eat this:
- Fresh, frozen, canned, or dried fruits and veggies
- All fruit juices
- White and sweet potatoes
- Yams
|
Be careful of:
- Pie or fruit fillings
- Thickened or prepared fruit
- Vegetables with sauces or breading
- Commercially prepared vegetables and salads
- Canned baked beans
- Pickles
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Breads and Grains - This is where things can get tricky. Gluten is a protein that is found in wheat, rye, and barley. Since these grains are used in many common foods, you have to be especially diligent when including breads, grains, and other foods that contain may rye, barley products, and flour into your gluten intolerance diet. |
Eat this:
- Cream of rice
- Rice wafers
- Wild rice
- Cornmeal
- Pure corn tortilla
- Hominy
- Gluten-free noodles
- Specialty breads
- Wine
|
Be careful of:
- Most breads and bread products
- Packaged rice mixes
- Cornbread
- Cereals containing malt flavoring
- Beer
|
Sweets - Everyone has a sweet tooth, it's just a matter of which sweet foods contain gluten products and which don't. |
Eat this:
- Brown and white sugar
- Rennet
- Fruit whips
- Gelatin
- Jelly and jam
- Honey
- Molasses
- Pure cocoa
- Fruit ice
- Carob
|
Be careful of:
- Custards and puddings
- Ice cream
- Flavored ices
- Sherbet
- Candy
- Chocolate and cocoa
- Chewing gum
- Potato chips
- Popcorn
|
Fats - Often used in cooking and condiments, some fats and oils do contain gluten even though it seems unlikely that they would. |
Eat this:
- Butter
- Margarine
- Vegetable oil
- Shortening
- Lard
|
Be careful of:
- Salad dressings
- Mayonnaise
- Gravy
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This is not meant to be a comprehensive list of foods to consider in a gluten intolerance diet. As with any major diet change, you should speak to your doctor and a licensed dietitian before starting a gluten diet. They will likely be able to identify any food allergies you may have and to help you choose foods that fit easily into your lifestyle and provide you with recipes to help you with your gluten-free lifestyle.. There are many gluten-free prepared foods that are available to aid you in making healthy choices. Eating a gluten intolerance diet doesn't have to put a strain on your life. With the correct plan and support system, you can get your gluten sensitivity under control.
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