Gluten-Free Eating: Simple Tips & Safe Foods

May is recognized as Celiac Disease Awareness month in several states; the campaign is gaining momentum, bringing some much-needed attention to the allergy that firmly stands behind the Gluten-Free (GF) “diet”. While some people now voluntarily choose to reduce gluten intake for various health/personal reasons, those who are diagnosed with Celiac Disease (CD) must eliminate it from their diet altogether.

What is Celiac Disease?
The National Foundation for Celiac Awareness defines CD as an autoimmune digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. This is triggered by the consumption of gluten, and is relieved by following a completely gluten free diet. Gluten is a protein found in all forms of wheat, rye and barely.

Removing gluten from the diet does take away many common foods, such as bread, pasta and most cereals, but this doesn’t mean all “carbs” are out. With increased awareness has come an increase in available options, along with education around what grains/foods are naturally gluten-free. 

Gluten Free Eating: What’s out and what’s in?
On a completely GF diet, the following foods and ingredients* must be avoided:

Barley (malt, malt vinegar & malt flavoring)
Rye
Durum Flour
Semolina
Spelt
Wheat

*With packaged foods, always check the Ingredients list! You may assume something is Gluten-Free, but look close to be sure. Foods with any of the following should be avoided: enriched flour, bulgur, farina, graham flour, kamut, hydrolyzed wheat gluten/protein/starch, etc. See source below for a full list of “unsafe” foods and ingredients.

Source: Celiac.com, Unsafe Gluten-Free Food List

Eliminating all of the above and carefully reading labels to be safe may initially seem daunting. But, don’t worry! The list of foods that are welcome in any Gluten-free kitchen is long, too, and full of a variety of healthy options. See below:

Beans
Nuts & Seeds (in their natural, unprocessed, form)
Eggs
Fresh meat, fish & poultry (not breaded or coated)
Fruits & vegetables
Select Dairy products (check ingredient lists on packaged cheese, yogurt, etc)
Oats
Corn & cornmeal
Flax
Quinoa
Rice
Soy
Tapioca
Millet
Gluten-free Flours – rice, soy, corn, potato & bean

Note: some marinades, powdered seasonings and processed spices may have some form of gluten. When in doubt, check ingredient lists. 

When choosing a beverage, keep in mind that some drinks are made with wheat and/or gluten proteins. Safe options include coffee, tea, cocoa and most carbonated drinks. Wine is usually free of any gluten, but it may depend on the manufacturer. Beer, root beer, ale and any instant drink mixes (e.g. hot chocolate mixes) are typically made using wheat, rye or barley.

CD & Gluten-Free Resources
As breads, pastas and packaged cereals have become such a staple in most pantries, this can be a lot of information to take in at once. While these lists are easy to read through, it can be hard to remember everything when you’re grocery shopping, dining out or even cooking at home. 

The following resources include more in-depth information for those who are interested!

National Foundation for Celiac Awareness
Celiac Disease Foundation
EatingWell.com’s Gluten Free Diet Recipes, Menus & Tips