In my previous article dealing with gluten I discussed why you need to avoid gluten. In this article I will discuss gluten free diets. My source for this particular article is the Mayo Clinic.
The first question one might ask is, what exactly is a gluten free diet? A gluten free diet is a diet that “excludes the protein gluten, which is found in grains such as wheat, barley or rye.” Following a gluten free diet can be challenging. As long as you educate yourself on gluten free foods and stay consist with a gluten free meal plan, gluten free can become a part of your everyday lifestyle.
Below I have listed the foods the Mayo Clinic recommends you avoid in a gluten free diet.
- Wheat
- Barley
- Rye
- Farina
- Graham flour
- Semolina
- Durham
- Bulgur
- Kamut
- Kasha
- Matzo meal
- Spelt (a form of wheat)
- Triticale
“Oats may not be harmful for most people with celiac disease, but oat products are frequently contaminated with wheat, so it’s best to avoid oats as well. The question of whether people eating a gluten free diet can consume pure oat products remains a subject of scientific debate. Difficulties in identifying the precise components of grains responsible for the immune response and the chemical differences between wheat and oats have contributed to the controversy. “
Avoid all foods or food ingredients made from many grains, including:
- Wheat
- Barley
- Rye
- Farina
- Graham flour
- Semolina
- Durham
- Bulgur
- Kamut
- Kasha
- Matzo meal
- Spelt (a form of wheat)
- Triticale
Avoid these products unless labeled ‘gluten free’
“The following grains are gluten free as grown, but may be contaminated by other grains during harvesting and processing. Verify that these are processed in a gluten free facility before consuming them:”
- Amaranth
- Buckwheat
- Quinoa
There are still many basic foods allowed in a gluten free diet. These include:
- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
- Most dairy products
- Fruits
- Vegetables
- Rice
- Potatoes
- Gluten free flours (rice, soy, corn, potato)
- Wine and distilled liquors, ciders and spirits
The video below does a great job of summarizing gluten and gluten free foods.
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