Going Gluten Free 101
Deciding whether to go gluten-free can seem like a daunting task- especially if you think it means giving up your favorite foods. While it's true that many foods contain gluten, the good news is there are a lot of delicious options and replacements available to ensure you aren't missing out while eating gluten-free. Here is a quick gluten-free 101 to familiarize you with what eliminating gluten is all about, including tips to get you started.
What is gluten?
Gluten is the term used to describe specific proteins found in wheat, rye, barley, and other grains. Specifically, gliadin and glutenin are the gluten proteins in wheat. (1) Gluten conveys a soft and chewy texture to food, provides elasticity to dough, and is used as a stabilizer and thickener in sauces and dressings. These characteristics are what make it such a desirable component of baked goods and processed foods. (2)
Who Should Avoid Gluten?
Anyone dealing with chronic inflammatory issues, autoimmune conditions, or chronic symptoms of any kind that seem to be “unexplained” would be wise to try a gluten-free diet for a minimum of 8 weeks to see if it makes a difference in their symptoms. Gluten is inflammatory to a degree in most individuals, but depending on the allostatic load a person deals with some people are more susceptible to suffering symptoms than others. Individuals with a Celiac diagnosis need to avoid all gluten containing foods, all cross contamination, and all non-food products that may contain gluten. Some individuals who are sensitive to gluten but do not have Celiac can get by simply with avoiding food containing gluten.
There are many things to look out for when eliminating gluten. Let's start with the basics.
Foods to avoid when eating gluten-free:
Wheat
Barley
Rye
Triticale — a hybrid of wheat and rye
Oats (when purchasing oats, look for brands that are labeled gluten-free. While oats themselves do not contain gluten, they are often processed alongside food items that do and are therefore subject to cross-contamination)
Couscous
Bulgur
Semolina
Spelt
Gluten is sometimes found in:
Artificial flavoring and natural flavoring, natural juices
Beer, wine coolers, vodka
Bread
Candy
Caramel color
Cereals
Condiments: mayo, mustard, ketchup
Dextrin
Food starch
French fries (Gluten-free in and of themselves, restaurants often use the same frying oil as chicken nuggets or other gluten-containing menu items)
Glucose syrup
Gum
Hydrolyzed vegetable protein
Maltodextrin
Monosodium glutamate: MSG
Prepackaged convenience foods or pre-made baked goods
Roasted nuts, popcorn, pretzels
Salad dressing (often contain starch)
Seitan
Soy sauce, shoyu, tamari, teriyaki sauce
Textured vegetable protein
Vegetable gum
Gluten can also be found in non-food products:
Lip balms
Makeup
Medications
Mouthwash
Play-doh
Shampoo/soap
Sunscreens
Toothpaste
Because gluten is in so many different foods and products, it is essential to read the labels of the food and self-care products you consume and use. Some products display their gluten-free status clearly on the front of the package. The label may explicitly state "gluten-free" or abbreviate it "GF." The FDA regulates gluten-free labeling, so products with this label must contain less than 20ppm (parts per million) of gluten. (this is the smallest amount of gluten that can be detected using validated scientific methods) (3)
Products not labeled gluten-free may not have gluten, so understanding how to read ingredients labels is helpful. First, check the allergen label on the packaging. It will often list things like wheat, dairy, nuts, and soy. If wheat is listed in this section, it is best to avoid this food. Labels will frequently state that the product itself may not contain wheat or gluten, but it may have been manufactured in a place with other food items that do. Avoid these foods as well.
Lastly, sometimes food labels use ingredient names that may not be immediately recognizable as wheat or gluten.
Some examples are:
Brewer's yeast
Bulgur
Durum
Einkorn
Emmer
Faro/Farro
Graham flour
Hydrolyzed wheat protein.
Kamut
Modified wheat starch
Matzo
Malted milk
Malt vinegar
Malt syrup
Semolina
Wheat starch
Wheat germ
Things You CAN Eat While Eliminating Gluten:
Beans, seeds, legumes, and nuts in their natural, unprocessed forms
Eggs
Flours derived from tapioca, coconut, maize, almond, soy, chickpeas, corn, rice, and potatoes
Fruits and vegetables
Gluten-free grains such as: teff, arrowroot, amaranth, millet, sorghum, tapioca, corn, maize, buckwheat, rice, and quinoa*
Lean non-processed meats, fish, and poultry (avoid meat that is breaded or marinated when purchased as these may contain gluten unless labeled gluten-free)
Most dairy products*
*Grains and dairy products can often be difficult to digest for people with autoimmune conditions. You can find more information about this here.
Because gluten-free diets have become popular in recent years, there are some great gluten-free alternatives to commonly used food items.
Gluten-Free Alternatives:
There are a ton of gluten-free pasta options available. These are found in many varieties in health food stores, but large chain grocery stores typically feature a couple of different kinds. Examples are pasta made from chickpeas, quinoa, and brown rice. There are also many flour substitutes like almond flour, buckwheat flour, and sorghum flour. And there are many gluten-free bread options to choose from (often found in the grocery store's freezer section).
To discover more great gluten-free alternatives, some specific brand recommendations, and to learn more about the physiology behind how our bodies handle gluten in autoimmune diseases, check out this video and our article on going gluten-free with Hashimoto's.
When people eliminate gluten, they may be missing out on some key nutrients. Bread and cereals are typically fortified with B Vitamins, and grains are a good source of fiber. Fortunately, you can ensure you are getting enough of these nutrients by incorporating veggies, fruits, lean meats, fish, beans, eggs, nuts, and seeds into your diet. It's important to make sure you are aware of what nutrients you are eliminating and strive to put them back into your diet with gluten-free options.
Eating Gluten-Free at Restaurants:
Eating out can be challenging while on a gluten-free diet. Call ahead to restaurants to inquire about gluten-free items on their menu or ask about ways an existing dish can be modified to help ensure you get a compliant meal when you go. Some establishments are more educated on gluten-free preparation than others, so it helps to confirm that the kitchen uses proper methods. Always ask about seasonings and sauces, as restaurants often use wheat flour as a thickener or bulking agent. Gluten-free meals should be cooked with separate equipment and gluten-free ingredients stored away from those containing gluten.
If you'd like some inspiration to help you get started on the gluten-free path, we have a downloadable meal plan with some delicious recipes here!
References
1. Wieser H. Chemistry of gluten proteins. Food Microbiol. 2007 Apr;24(2):115-9. doi: 10.1016/j.fm.2006.07.004. Epub 2006 Sep 7. PMID: 17008153.
2. Shewry PR, Halford NG, Belton PS, Tatham AS. The structure and properties of gluten: an elastic protein from wheat grain. Philos Trans R Soc Lond B Biol Sci. 2002 Feb 28;357(1418):133-42. doi: 10.1098/rstb.2001.1024.
3. Gluten and Food Labeling. FDA.gov. https://www.fda.gov/food/nutrition-education-resources-materials/gluten-and-food-labeling. Published 2018.