What Foods Do You Avoid On A Gluten Free Diet?

Gluten-free diets are more popular now than they were in the past. Most markets now contain a gluten-free aisle for individuals looking for gluten-free foods. 

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What is Gluten? 

Gluten is a protein that consists of glutenin and gliadin. It can be found in wheat, barley, rye, and triticale. Gluten in food and baked goods acts like glue. In baking, gluten is an essential part of the dough-making process.

It is responsible for the elastic characteristic of dough and its ability to ferment and rise. Furthermore, gluten is what makes baked goods such as cakes and muffins chewy and moist. 

Who avoids Gluten and Why? 

Gluten is dangerous for those diagnosed with celiac disease or gluten intolerance. Celiac disease is an autoimmune disorder and can be life-threatening.

In coeliacs, upon the ingestion of gluten, the immune system attacks the small intestine. Therefore, individuals with celiac disease must maintain a life-long strict gluten-free diet. 

Meanwhile, gluten intolerance is a term used to categorize individuals that manifest celiac disease symptoms without the immune system’s response. It is less severe than Celiac disease.

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However, the symptoms can be troubling for some. Therefore, gluten-intolerant individuals maintain a gluten-free diet to manage their symptoms. 

Foods to Avoid on a Gluten-Free Diet 

Going on a gluten-free diet is not easy as gluten can be found in the least expected foods. However, there are certain foods to avoid, such as: 

  1. Bread 
  2. Pasta
  3. Bulgur Wheat 
  4. Durum 
  5. Spelt
  6. Baked goods such as muffins, cupcakes, cakes and cookies. 
  7. Pizza 
  8. Cereals 
  9. Biscuits 
  10. Donuts 
  11. Malt
  12. Beer 

Please read food labels if you need to avoid food that contains gluten

Foods to Avoid that May Contain Gluten 

  1. Oats ( it is recommended to buy oats labeled as gluten-free to eliminate the chance of cross-contamination in factories). 
  2. Salad Dressing
  3. Sauces such as Soy Sauce 
  4. Food Coloring 
  5. Candies 
  6. Chocolate ( Some Chocolate contain barley) 
  7. Ice-cream
  8. Pre-packaged nuts ( may contain traces of gluten)
  9. Food Spices ( may contain traces of gluten)
  10. Processed meat such as pepperoni, hamburgers  

The Basic Gluten-Free Food List 

The following food list contains foods that are naturally gluten-free and fit for those on a gluten-free diet: 

  1. Meat 
  2. Fish 
  3. Fruits and Vegetables 
  4. Eggs 
  5. Most Dairy products such as milk and cheese 
  6. Rice 
  7. Lentils 
  8. Beans and nuts 
  9. Quinoa 
  10. Buckwheat 
  11. Millet 
  12. Sorghum
  13. Potato

In addition to cardiovascular benefits, these vegetables can help reduce your risk of various cancers. The accompanying resource describes more about these benefits.

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You can find a lot of healthy choices online on sites like Proper Good, visit their site to learn more about healthy eating.

Frequently Ask Questions: 

The worst foods for gluten-intolerants are wheat, barley, rye, and triticale. However, the ingestion of gluten in any amount can cause symptoms for gluten-intolerant individuals. Therefore, any food that contains gluten or traces of gluten must be avoided. Before eating or buying food, it is essential to read the labels. 

The best way to eliminate gluten from your diet is by reading food labels when buying food. Any food that contains wheat, barley, rye, and malt syrup should be avoided. Most food labels highlight in bold any allergy information. However, it is recommended to buy items labeled as “Gluten-Free” to stay safe. 

Eliminating gluten when going out to restaurants is challenging. Before ordering food, inform the restaurant of your condition and ask if they offer gluten-free meals. Don’t be shy about advocating for yourself and pushing for information. Furthermore, be aware of cross-contamination at restaurants. For example, french fries are naturally gluten-free; however, if fried with other things such as nuggets, cross-contamination can occur. 

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Foods that contain a lot of gluten are baked goods such as bread, muffins, cookies, cupcakes, cake, pizza, pasta, etc. However, it is vital to keep in mind that most processed foods contain gluten or “traces of gluten.” Therefore, it is essential to read food labels to stay safe. 

Contributed By Science and Crumbs

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