Going Gluten-Free

You may have heard about the benefits of following a gluten-free diet. Going gluten-free has recently been popularized in the media because certain celebrities are trying it, but it's not a fad. Eliminating gluten from the diet is a necessity for people with celiac disease, a digestive disorder in which the body's immune system reacts to the gluten found in many foods and causes damage to the intestine. There are also those with gluten sensitivity who have similar symptoms to those with celiac, such as abdominal pain, fatigue, or headaches. But, gluten sensitivity doesn't result in the intestinal damage or more severe consequences of celiac disease.

Gluten is a specific protein found in a variety of foods, notably those that contain wheat, rye and barley. There are many foods in which gluten is an obvious component, e.g., breads, pastas, and cakes. Going gluten-free also means cutting out what may not be as obvious, such as fried foods and soy sauce (unless they have been specially made to exclude gluten). Gluten is a component in virtually all processed foods, and those with celiac disease (or dedicated gluten-free dieters) need to read labels carefully. Terms such as "stabilizer agent," "natural flavor," "hydrolyzed plant protein" and "thickener" all likely mask gluten. Drugs and dietary supplements may use binders that contain gluten, but fortunately, there are makers of gluten-free supplements. Women who have celiac disease also must be aware that lip products may contain gluten.

For those who suffer from celiac disease, dining out can be challenging. Food prep is very strict: all dishes, utensils and even surfaces used in making gluten-free fare must be fully cleaned and sanitized, and kept separate from non-gluten food prep areas.

People with celiac disease who cut out gluten in all forms report they feel relief of such symptoms as fatigue, muscle cramping, diarrhea and gastro-intestinal discomforts. A gluten-free diet, however, can add further benefits -- it can support healthy cholesterol levels, increase energy and improve digestion. And because such a diet lacks grain-based and processed carbs, as well as sweets and fried foods, it's easy to drop some extra pounds.

Below are three categories of food that gluten-free dieters will need to either avoid, or pay extra attention to:

Grains -- wheat, rye, barley and foods that contain them, such as malt flavoring and hydrolyzed plant protein. Most commercial brands of oats contain gluten which is introduced to the oats during processing. The following groups of grain-based foods will likely contain gluten, unless otherwise noted on the labels: breads/bagels/biscuits, pastas, cereals, muffins, cookies, pies, cakes, doughnuts, croutons, bread crumbs, pitas/wraps, batter-fried foods, noodles, ice cream cones, bran and wheat germ, dumplings, pancakes and waffles, gravies, and pretzels.

Condiments and Seasonings -- those flavor enhancers such as soy sauce, worcestershire sauce, MSG (monosodium glutamate), many salad dressings, malt products and even bouillons all contain gluten, unless made specifically "gluten free" as tasty alternatives.

Processed Meats -- not only do they often contain chemical preservatives that some reports believe cause cancer, processed meats -- both packaged and in the deli for slicing -- also contain gluten. Salami, liverwurst, franks, pepperoni, bologna and even pate are prime examples.

You can enjoy many other starches in your gluten-free diet, including potatoes, rice, corn, soy, flax, and buckwheat. Best of all, today many stores carry gluten-free versions of pasta, pizza, cookies and other foods.

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