Going Gluten Free
In order to determine if you have a gluten intolerance it is important to eliminate gluten from your diet for at least four weeks. After the fourth week, you should have a gluten reintroduction day. On this day, you should consume a fair amount of gluten to test whether or not you have any adverse reactions to it.
Understanding Gluten Intolerance
Most people with gluten intolerance have general complaints, such as intermittent diarrhea, abdominal pain and bloating. Gluten intolerance symptoms can also mimic those of other conditions, such as irritable bowel syndrome, gastric ulcers, Crohn's disease, parasite infections, anemia, skin disorders or a nervous condition.
People with gluten intolerance (also called celiac disease) are sensitive to the protein gluten, which is commonly found in wheat, barley, oats and rye. The condition involves an inappropriate immune system reaction to gluten that results in inflammation in the small intestine.
This inflammation damages the interior wall of the small intestine, specifically harming tiny protrusions called villi. These villi are responsible for absorbing food nutrients into the bloodstream. The loss of the villi prevents the proper absorption of food and nutrients and often leads to malnutrition in the affected individual.
Although patients with other food intolerances are able to tolerate "small amounts" of the problem food without triggering a reaction, people with gluten intolerance cannot safely consume any amount of gluten. While some people may believe they can tolerate a small amount of gluten because symptoms do not occur, ingestion can still result in damage to the small intestine.
While symptoms may appear similar, gluten intolerance is not a true food allergy because the immune response to gluten is different than an allergic reaction.
Unfortunately, gluten is found in a wide variety of foods, including:
Breads, crackers, cookies, cakes, pies and pizza (in the crust)
Most grains and cereals
Pastas such as spaghetti and macaroni
Prepared products, such as frozen potatoes or packaged rice mixes
Prepared meats containing wheat, rye and barley (e.g., lunch meats, frankfurters, sausages, canned meats, egg substitutes)
Canned soups, broths and soup mixes
Vegetables in sauce, creamed vegetables, breaded vegetables, some baked beans and some prepared vegetables and salads
Beverages such as malted milk, cocoa mixes, some chocolate milk, nondairy creamers, flavored coffee and some herbal tea
Alcoholic drinks such as ale, beer, gin and whiskey
Flavored yogurts, frozen yogurts and ice creams
Processed cheeses such as bleu, stilton, Roquefort and gorgonzola
Fats found in some commercial salad dressings, wheat germ oil, nondairy cream substitutes and most commercial gravies and sauces
Candy bars, candies dusted with wheat flour, butterscotch chips, licorice and flavored syrups.
People with gluten intolerance should always check ingredient labels or inquire with a products manufacturer if they are not sure whether gluten is used. Some common ingredients that include gluten and should be avoided when they appear on ingredient labels include:
Bulgar
Bran
Brown rice syrup
Durum
Farina
Graham
Hydrolyzed vegetable protein
Kaska
Kamut
Kasha
Malt extract or flavorings
Malt vinegar
Matzo meal
Millet
Oat gum
Semolina
Spelt
Teff
Triticale
The Gluten Free Diet
Gluten Free grains & starches (these can be eaten):
Rice
Corn
Soy
Potato
Tapioca
Beans
Garfava
Sorghum
Quinoa
Millet
Buckwheat
Arrowroot
Amaranth
Tef
Montinaฎ
Nut Flours
Popcorn
Cornmeal (polenta and tortillas)
Breads, cereals, crackers, and pasta made of corn, rice, potato, soy, arrowroot, tapioca, sago, flax, and hominy.
The following food and ingredients contain gluten and should be avoided:
Wheat (durum, semolina, kamut, spelt)
Rye
Barley
Triticale
Barley
Malt or malt flavoring (can be made from barley)
Malt vinegar (made from barley)
Breading, Coating mixes, Panko
Broth, Soup bases
Brown rice syrup
Candy (licorice)
Croutons
Flour or cereal products
Imitation bacon
Imitation seafood
Marinades
Pastas
Gravies (made with flour thickener)
Soy sauce
Stuffing, Dressing
Communion wafers
Alcoholic Beverages
Almost all beers are brewed with barley (and sometimes wheat), and hence are unsafe for the gluten-avoider to drink. Sorghum and buckwheat based beers are available, but remain very much a specialty product. Most specialists now consider all distilled forms of alcohol safe to drink, provided no colourings or other additives have been added, as they might include gluten ingredients. Wine, sherry, port, cider, rum, tequila, bourbon and vermouth are all probably safe. Liqueurs and pre-mixed drinks should be examined carefully for gluten-derived ingredients. Some gluten free beers are available.
Wine, rum, tequila, and sake are usually safe as their alcohols do not generally come from toxic grains. Some vodkas are also okay. However, as with any other ingested product, you should gauge your reaction and learn as much about your favored brands as possible.
Grain alcohols are one of those controversial items, but recent ADA guidelines indicate that all 100% distilled spirits are safe, including Whiskey, bourbon and gin.
Regular beers, must be avoided, since malt (usually from barley) is an ingredient. Even rice beers use malt, but there are a handful of gluten-free beers on the market today.
Alcohols that are gluten free
Armagnac - made from grapes.
Bourbon - Makers Mark
Brandy
Champagne
Cider - fermented from apples or other fruits. Some are safe, however, many add barley for enzymes and flavor.
◦ Old Deadly Cider
Cognac - made from grapes.
Gin
Grappa
Kahlua
Kirschwasser (cherry liqueur)
Margarita Mix:
◦ Jose Cuervo.
◦ Mr. & Mrs. "T".
Martini:
◦ Club Extra Dry Martini (corn & grape).
◦ Club Vodka Martini (corn & grape).
Mead - distilled from honey.
Mistico:
◦ Jose Cuervo Mistico (agave and cane).
Mixes & Cooking Alcohol:
◦ Club Tom Collins (corn).
◦ Dimond Jim's Bloody Mary Mystery.
◦ Holland House - all EXCEPT Teriyaki Marinade and Smooth & Spicy Bloody Mary Mixes.
◦ Mr. & Mrs. "T" - all Except Bloody Mary Mix.
◦ Spice Islands - Cooking Wines - Burgundy, Sherry and White.
Ouzo - made from grapes and anise.
Rum
Sake - fermented with rice and Koji enzymes. The Koji enzymes are grown on Miso, which is usually made with barley. The two-product separation from barley, and the manufacturing process should make it safe for celiacs.
Scotch Whiskey
Sherry
Sparkling Wine
Tequila
Vermouth - distilled from grapes.
Vodka (Absolut)
Wine - all wines, including port wines and sherry, are safe for celiacs.
Wine Coolers:
◦ Bartle & James - their wine-based beverages (EXCEPT their malt beverages - read the label carefully!).
◦ Boone's - their wine-based beverages (EXCEPT their malt beverages - read the label carefully!)
Sample Meal Ideas
Breakfast:
Eggs
Yogurt or cottage cheese
Any meat or fish
Fruit
Nuts
Peanut butter
Gluten Free toast
Rice cakes
Smoked salmon
Lunch or Dinner:
Burrito in a bowl (no tortilla)
Tacos (in a corn tortilla shell)
Salads (no croutons or blue cheese)
Lettuce wrapped burger
Grilled chicken breast (no bun)
Sushi (no soy sauce)
Any meats (steak, burger, chicken, turkey, fish, pork, etc)
Any vegetable or fruit
Beans, rice, corn, potatoes
Fajitas (with corn tortillas)
Snacks:
Corn chips (with salsa or guacamole)
Nuts
Beef jerky (not teriyaki flavor)
Cheese
Smoothies
Kettle chips (naturally gluten free)
Dessert:
Breyers or Haagan Daaz ice cream (it is gluten free)
Gluten Free cookies, muffins, brownies (can be found at Whole Foods)
About this poster:
Posted by:
Bones
(male, mid-30s)
(Posted 11/5/07)
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Gluten Free Diet
