WHO SHOULD AVOID GLUTEN?

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Gluten-free diets are a big trend right now and gluten-free foods can be found more easily in grocery stores and restaurants. Not only are people with celiac disease following a gluten-free diet out of pure necessity but also approximately one in six Americans are saying NO to gluten altogether.

So, what is gluten? Gluten is the name for proteins found in wheat. Gluten acts like a glue that helps to hold food together and maintain its shape. 

Celiac disease is an autoimmune disease that damages the villi that line the small intestine when gluten is consumed. This damage prevents nutrients to be absorbed properly into the body. Approximately 1% of people around the world are celiac. Early warning signs of having Celiac disease are diarrhea, fatigue, bloating, gas, abdominal pain, nausea, vomiting, weight loss, unexplained iron deficiency anemia, and constipation. A simple blood test can determine if you are celiac. You may be required to consume gluten-containing foods prior to testing if you are on a gluten-free diet in order to accurately determine certain antibodies in the blood. 

There are roughly eighteen million people sensitive to gluten so if you are gluten sensitive, have gluten ataxia (an autoimmune disorder in which antibodies that are released when digesting gluten attack part of the brain by mistake) or are allergic to wheat you should also avoid gluten. 

WHERE CAN I FIND GLUTEN?

  • Wheat 

  • Barley

  • Rye

  • Triticale

  • Oat *these can be gluten-free 

  • Wheat berries

  • Farro

  • Couscous

  • Spelt

  • Kamut

  • Durum

  • Emmer

  • Einkorn

WHAT PRODUCTS HAVE GLUTEN?

I always highly recommend reading ALL labels before purchasing a packaged product. If you are at a restaurant let the waiter know before you order that you cannot eat gluten and to check with the kitchen which foods contain gluten and/or might be contaminated by gluten (especially important if you are Celiac). Eating a gluten-free diet can be challenging at times but if you plan ahead by prepping and cooking your own meals and choosing restaurants that serve gluten-free meals this will make a gluten-free lifestyle much easier.

Here is a list of foods that commonly contain gluten.

  • Bread

  • Cakes

  • Pastries

  • Donuts

  • Muffins

  • Pancakes

  • Waffles

  • Pretzels

  • Pies

  • Cereals

  • Cookies

  • Crackers

  • Pasta noodles

  • Dumplings

  • Chips

  • Soups

  • Pies

  • Bulgur wheat

  • Lunch meats

  • Processed cheeses

  • French fries

  • Veggie burgers

  • Malt vinegar

  • Soy sauce

  • Barbecue sauce

  • Salad dressings

  • Marinades

  • Spice blends

  • Ketchup

  • Gravy

  • Creamy sauces

  • Beer

  • Wine Coolers

5 SURPRISING PRODUCTS WITH GLUTEN

Besides food, you can also find gluten in the following products

  1. Latex and Rubber Gloves - some gloves contain powder inside of them which contains wheat (gluten)

  2. Hair Spray - lots of hair sprays contain gluten because of gluten’s ability to hold things in place…in this case your hair

  3. Beauty Products - many beauty products such as lipsticks, lotions, shampoos, conditioners, sunscreens, eyeliners, toothpastes, mascaras, and makeups contain gluten in them

  4. Medications and Supplements - many medications and supplements contain gluten so make sure you let your pharmacist know you are celiac or gluten intolerant

  5. Art Supplies - products such as paints, glue, and clay may contain gluten

TIPS

1. I like to recommend patients wanting to begin a gluten-free diet to seek out help from a Holistic Nutritionist or Registered Dietitian. Sometimes new changes are easier when we have some direction and support.

2. Some alcohols have gluten such as beers, lagers, stouts, and ales but don’t worry that doesn’t mean you have to give up beer completely. There are now gluten-free beers available from all over the world (list from HealthLine.com)

  • Buck Wild Pale Ale by Alpenglow Beer Company (California, USA)

  • Copperhead Copper Ale by Alt Brew (Wisconsin, USA)

  • Redbridge Lager by Anheuser-Busch (Missouri, USA)

  • Felix Pilsner by Bierly Brewing (Oregon, USA)

  • Pyro American Pale Ale by Burning Brothers Brewing (Minnesota, USA)

  • Third Contact IPA by Divine Science Brewing (California, USA)

  • Glutenator IPA by Epic Brewing Company (Utah, USA)

  • Celia Saison by Ipswich Ale Brewery (Massachusetts, USA)

  • English Pale Ale by Autumn Brewing Company (Seaham, UK)

  • G-Free (Pilsner) by St. Peter’s Brewery (Bungay, UK)

  • Forager Amber Pale Ale by Whistler Brewing Company (British Columbia, Canada)

  • Massager Millet Lager by Microbrasserie Nouvelle France (Quebec, Canada)

  • Gluten-Free Pale Ale by Scott’s Brewing Company (Oamaru, New Zealand)

  • Pale Ale by Wild Polly Brewing Co. (Western Australia, Australia)

3. Invest in some gluten-free cookbooks and have fun experimenting in the kitchen. This is a chance for you to try new foods.

4. Join a support group for Celiacs. This is a way to meet new people who also understand what you are going through and help you navigate your new lifestyle.

5. Be careful of cross-contamination by keeping gluten-free products in separate containers/bags. Wash countertops down thoroughly after gluten products have touched them.

Kelli TaylorElements Wellness Centregluten, gluten-free, celiac disease, gluten intolerant