About Gluten and Foods

What is gluten?
For the purposes of this guide and most of the information you will encounter, gluten will be defined as a protein found in wheat, rye and barley.

The tricky part of the diet arises when ingredients are derived from gluten-containing grains. For instance, malt is usually derived from barley, and is therefore off-limits on a gluten-free diet. The following lists include safe and forbidden foods on the gluten-free diet. 

Forbidden foods include, but aren't limited to:

Barley

Noodles*

Beer (even used in cooking)*

Pasta*

Bran*

Rye

Bread*

Seasoning and gravy mixes*

Cereal*

Seitan

Cheeses (blue, parmesan, roquefort)*

Semolina

Cookies*

Soy sauce*

Communion wafers*

Spelt

Couscous

Sprouted wheat or barley

Crackers*

Tabbouleh

Farina

Teriyaki sauce*

Flour (usually from wheat)*

Triticale

Kamut

Udon

Malt

Wheat

Matzo

Worcestershire sauce*

Modified food starch*

 

*Unless wheat-free and gluten-free.

Safe foods include, but aren't limited to:

Amaranth

Maltodextrin (Made in the U.S.)

Arrowroot

Maltol

Annatto

Manioc

Baking soda

Masa (corn)

Beans

Meat (plain)

Buckwheat (beware of buckwheat being combined with wheat flour)

Millet

Butter

MSG (from U.S.)

Canola oil

Nut flour

Carob flour

Oats*

Cellulose gum

Polenta

Cheeses (see Forbidden Foods)

Potatoes

Chickpeas (garbanzo beans)

Quinoa

Corn

Rice

Cream of tartar

Sago

Eggs

Sorghum

Flax (can increase number of bowel movements)

Sesame

Fruit (plain)

Soy

Gelatin

Tapioca

Guar gum

Teff

Herbs

Vegetables (plain)

Kasha (roasted buckwheat-may be combined with wheat in the U.S.)

Vegetable oil (including hydrogenated)

Locust bean gum

Vinegar (cider, wine, distilled, balsamic)

*See section "Are Oats Safe for Celiacs?"

Are oats safe for celiacs?
Oats in and of themselves are not toxic to celiacs. Given the fact that oats do not contain gluten, any perceived sensitivity could be caused by many other factors. However, there is some controversy about whether or not contamination could be a problem, since oats are sometimes grown and transported with wheat and other gluten-containing grains. This is an example of a topic you should research thoroughly and discuss with your physician, so you can feel comfortable with your decision to eat or avoid oats.

Is gluten hiding in your food?
There are some ingredients that might contain gluten – or they might not. Those ingredients include but aren't limited to:

  • Modified food starch.
  • Hydrolyzed vegetable protein.
  • Hydrolyzed plant protein.
  • Flavorings.
  • Fillers.
  • Seasonings.

When you encounter these ingredients, it's important to call the manufacturer and ask if the ingredient is derived from a gluten-containing source. Thanks to the efforts of devoted gluten-free activists, labeling has improved substantially in the last several years, and there are fewer "hidden" sources of gluten.

Another source of hidden gluten can be from contamination. This occurs when a normally gluten-free product comes in contact with a gluten-containing substance. Examples are:

  • A toaster that has been used to toast gluten-containing products.
  • A deep-fat fryer that has been used for breaded products such as chicken nuggets, fried fish, etc.
  • A conveyor belt that has been used for gluten-containing products.

Conflicting information: how to sort through the contradictions.
As you begin to learn more about the gluten-free diet, you'll most likely notice that there's a lot of conflicting information. Even among the national support groups, there can be differences of opinion about ingredients that are allowed on the diet. While you may find it frustrating to have to sort through contradictions, realize that there will always be differences of opinions. It may seem as though it should be straightforward – either an ingredient has gluten or it doesn't – but it's not that simple. Sometimes the way an ingredient is processed or where it comes from influences its ultimate gluten content. Different people may have different opinions about whether or not these foods are safe for celiacs. If you have questions, check with your physician or dietitian.

Beyond food
When you think of a dietary restriction, it's obvious to examine the foods you eat. But it's important to consider whether or not a product is gluten-free, even if it's not typically thought of as food. If you can ingest it, you need to check into it. This applies to lipstick, medication, vitamins and supplements, toothpaste, mouthwash, and even Play-DohTM and other products that curious kids may be tempted to nibble on.

Getting started on the gluten-free diet – the practical information you need.
Even if you feel overwhelmed, frustrated, deprived or confused about the diet, it's important to jump in with both feet, trying to achieve and maintain a 100 percent gluten-free diet, right from the beginning. It's OK to make mistakes. You and others will make them, especially in the first six months. But forget the notion of "easing into" the gluten-free lifestyle. It's best to strive for a strict, gluten-free diet right off the bat.