9 Tips to Avoid Gluten

Gluten is a specific type of protein, but one you won't find in meat or eggs. Instead gluten is found in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or coeliac disease, a condition which causes intestinal damage when gluten is eaten.

9 Tips to Avoid Gluten

Read the Label - People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have ‘stealth’ gluten. Two terms to watch for are malt (which is made from barley) and hydrolysed vegetable protein (it often contains wheat). And while oats do not contain gluten, they may also increase symptoms, including abdominal pain, bloating, and diarrhoea.

Switch Grains - Perhaps the most difficult step in a gluten-free diet is bidding farewell to bread as you know it -- that includes white, wheat, wholegrain, and rye. Also off limits are bagels, muffins, croissants, hamburger buns, scones and pizza. But don't despair. There are alternatives. Many health foods shops and some supermarkets now carry gluten-free products, including an assortment of breads. These are often made with rice or potato flour instead of wheat products. Just check the label to make sure it says "100% gluten-free."

Get a New Breakfast Cereal - Traditional breakfast cereals are another casualty for people on a gluten-free diet. Shredded Wheat and Weetabix are obviously out, but so are many other favourites. Cheerios contains wheat starch, while Frosties uses malt flavouring. Read the list of ingredients and avoid any cereal containing wheat, barley, rye, or malt. However corn and rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt. You may want to check your supermarket's health-food section for gluten-free products.

Stay Clear of Pasta - It's true, no matter what its shape or name, most pasta is made out of wheat. So you'll need to avoid spaghetti, macaroni, shells, and spirals when you're on a gluten-free diet.

Dig in to Rice and Potatoes - Rice and potatoes are ideal for these gluten avoider. You can top them with just about anything, mix them into meals, or enjoy them on their own. Also if you're really craving a bowl of spaghetti, just think rice noodles.

Beware of Crackers - Check out the ingredients label and you'll find that most crackers have wheat as one of their main ingredients. Have rice cakes or popcorn instead

Avoid Breaded Food - Check the ingredients, but the crunchy coating on most chicken nuggets and fish fingers are generally made from wheat flour. Go for lean meat without any additives and you'll be eating right for a gluten-free diet..

Watch the Biscuits and Cakes - While a gluten-free diet won't contain most traditional cakes, pies, biscuits, and other celebratory treats - which are loaded with wheat flour - there are still lots of ways to satisfy your sweet tooth. Marshmallows, jellies, plain hard sweets -- these are all usually gluten-free. But it doesn’t have to stop there. Look for specialty bakeries that may be able to create custom-ordered gluten-free cakes, pies, and other treats, too.

Beer Contains Wheat - Unfortunately for fans of the six-pack, most beers are made with barley malt. However wine and spirits are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Remember

The gluten-free diet isn't always easy. People who benefit generally need to stick with the diet for life. That means giving up many staples, such as bread and pasta, and treats like cake and biscuits. But it's getting ever easier to find gluten-free alternatives, and careful planning can help you stay gluten-free long-term.