Gluten-Free Foods and What You Need to Know

Eating a gluten-free diet is becoming increasingly popular and many people have made the switch to a gluten-free lifestyle. Gluten is a protein found in wheat, barley, and rye. It’s found in many foods, including bread, pasta, and cereal. For people with Celiac disease, gluten triggers an immune system attack on the small intestine and can cause serious health problems. For those who don’t have the disease, eliminating gluten from the diet may still have some benefits such as reducing inflammation and improving digestive health. Here’s what you need to know about eating gluten-free.

What Foods Contain Gluten?

Many commonly consumed foods contain gluten, so it’s important to check the labels of any pre-packaged items you buy. Common gluten-containing foods include breads, cereals, pastas, baked goods, crackers, and many processed or packaged snacks. Additionally, many sauces and condiments, including soy sauce, salad dressings and even some soups, can contain gluten.

It is also important to be aware of potential sources of cross-contamination. This happens when gluten from a gluten-containing source comes into contact with a gluten-free product, making it unsafe for someone with Celiac disease to eat. Cross-contamination can occur when preparing food, at a restaurant, or in the grocery store.

What Foods are Gluten-free?
Naturally gluten-free foods are always a safe bet for those on a gluten-free diet, including most fresh veggies, fruits, nuts and seeds, and some grains like brown rice, quinoa, and millet. Some dairy products and meats, such as eggs, cheese, deli meats, and beef, are typically considered gluten-free, though it is important to read the labels of deli meats, as certain brands may contain gluten. Additionally, most canned and frozen fruits and vegetables, as well as many processed foods like chips, popcorn, and candy, are usually gluten-free. Check labels to make sure.

Eating Out On a Gluten-free Diet

Eating out on a gluten-free diet can be tricky, but it is becoming easier to find establishments with gluten-free options. When dining out, it is important to inform your server of your dietary requirements, and to ask about ingredients, cooking methods, and the possibility of cross-contamination. Many restaurants now have items marked as gluten-free on their menu, which can take some of the guesswork out of deciding what to eat. If you are unsure about anything, it’s best to be extra cautious and avoid items that may contain gluten.

Eating gluten-free can be challenging, but with the right knowledge, you can make informed decisions about the best foods to include in your diet. Remember to read labels, ask questions, and check for gluten-containing ingredients and cross-contamination.