List of gluten-containing foods: Foods to steer clear of

List of gluten-containing foods: Foods to steer clear of

In the ever-evolving world of dietary requirements, one diet that has gained significant attention is the gluten-free diet. This diet is essential for individuals with celiac disease, gluten intolerance, or non-celiac gluten sensitivity, as they must avoid gluten to maintain their health.

Gluten-free products, such as breads, pastries, wraps, and sweet treats, are increasingly available in supermarkets and bakeries. However, it is crucial to note that these products must contain fewer than 20 parts per million (ppm) of gluten according to the Food and Drug Administration (FDA).

For people with celiac disease, the usual safe threshold for gluten consumption is 10 milligrams (mg) per day. To ensure safety, they must avoid all gluten and take precautions against cross-contamination.

So, what foods and drinks should be avoided in a gluten-free diet? Primarily, wheat and all its species and products, such as common wheat, durum, spelt, khorasan, emmer, and einkorn, should be avoided. This includes breads, bagels, muffins, pastries, cakes, pies, cookies, pasta, crackers, and many bakery products.

Barley and rye, as well as hybrids like triticale, are also off-limits. These grains naturally contain gluten and are found in various baked goods, cereals, malt products, and some beverages like beer.

Soy sauce, which traditionally is brewed with wheat, contains gluten unless specifically labeled gluten-free. Licorice and chewy candies, which often contain wheat flour for texture, should also be avoided.

Veggie burgers and meat substitutes, where wheat gluten or breadcrumbs are used as binders or protein sources, especially seitan made from wheat gluten, should be carefully checked. Canned soups may contain wheat flour as a thickener or gluten-containing pasta and seasoning blends. Flavored chips and crackers, where seasoning or additives like wheat starch, malt vinegar, or barley extract can introduce gluten, should also be treated with caution.

However, many foods, drinks, and ingredients can be safely consumed in a gluten-free diet. Fresh fruits and vegetables, meat, fish, poultry, and eggs (unprocessed) are all safe options. Dairy products like milk, cheese, yogurt, and naturally gluten-free grains and starches such as rice, corn, millet, sorghum, quinoa, buckwheat, amaranth, teff, tapioca, arrowroot, potato starch, and flours from nuts, beans, and seeds can be used in gluten-free cooking.

Beverages like 100% fruit juice, coffee, tea, cocoa, and most soft drinks, if free from gluten-containing additives, are also safe. Gluten-free labeled products, including certified gluten-free oats since oats can be cross-contaminated with gluten from other grains during processing, are also suitable choices.

In summary, avoid all foods made from wheat, barley, rye, and their derivatives, as well as products where gluten may be hidden as an additive or thickener. Always check labels carefully, and opt for products explicitly labeled "gluten-free" when in doubt.

For those following a gluten-free diet, they may enjoy dishes rich in vegetables, fruits, beans, and pulses. Alternatives to pasta, such as cauliflower, zucchini, carrot, or squash noodles, can be used.

It is essential to remember that a gluten-free diet is not a fad but a necessity for many individuals. With careful planning and label-reading, those with celiac disease or gluten sensitivity can maintain a balanced and nutritious diet.

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