In our previous article, we covered the difference between Celiac disease and gluten sensitivity. If you haven’t seen it yet, check it out here: (https://nutritionwize.com/celiac-disease-v-s-non-celiac-gluten-sensitivity/)
Now that we know the difference between the two, let’s look at how to transition from gluten to a gluten free diet!
Learning to recognise foods that contain gluten is the first step in transitioning to a gluten free diet. The next step is to start adding foods free of gluten into your diet. The easiest way to distinguish gluten-free items is simply to search for the package’s “gluten-free” label.
Another way to identify foods containing gluten is to review the food label’s allergen warning; if it lists wheat, there is a strong chance that gluten is also present in the product.
It should also be noted that even though a food product does not contain gluten-specific ingredients, if it was made on machinery that is also used to process foods containing gluten, it could be cross-contaminated. Purchasing from a legitimate gluten-free company that brands their goods “gluten-free” and produces their products in a purely gluten-free environment is the best way to guarantee your food is absolutely 100% gluten-free.
Here is the list of grains that contain gluten:
- Wheat or products made out of wheat like semolina, refined wheat flour,
Check the table attached below for better understanding on what you should and shouldn’t eat when following a gluten-free diet!
Do’s and don’ts of gluten-free eating:
|Type of food||Do not eat||Okay to eat|
|Grains, potatoes, flours, and cereals||Wheat, rye, or barley breads, bread crumbs, pasta, or noodles; spelt, semolina, kamut, triticale, couscous, bulgur, farina; unidentified starches or fillers; most commercial cereals||Gluten-free pastas and breads (made from soy, rice, corn, potato, or bean flours); plain rice, corn, popcorn, potatoes, sweet potatoes, soybeans and other beans, nuts, millet, amaranth, quinoa, oats (consult your doctor first), buckwheat, cornstarch, tapioca, and arrowroot starch; gluten-free cereals (such as corn and rice)|
|Fruits and vegetables||Canned soups, soup mixes, bouillon cubes, creamed vegetables, most commercial salad dressings||Fresh, frozen, or canned fruits or vegetables, unprocessed and without sauces; homemade soups with allowed ingredients|
|Meat, fish, poultry, main dishes||Commercially prepared fresh or frozen meat and main dishes, lunch meats, and sausages||Fresh meat, fish, poultry|
|Dairy products||Processed cheese, cheese mixes, blue (veined) cheese; yogurt or ice cream that’s unlabeled or that contains fillers or additives; low-fat or fat-free cottage cheese, sour cream, or cheese spreads||Plain, natural cheese; gluten-free plain yogurt and ice cream; whole, low-fat, and fat-free milk; full-fat cottage cheese and sour cream|
|Alcohol||Beer, ale, stout||Gluten-free beer, wine, light rum, potato vodka|
|Other||Grain or malt vinegar, commercial pudding mixes, malt from barley, soy sauce made from wheat||Distilled rice, wine, or apple cider vinegar; homemade puddings from tapioca, cornstarch, rice; sugar, honey, jam, jelly, plain syrup, plain hard candy, marshmallows; gluten-free soy sauce|
Source – Harvard university
Written by Disti Vira, Dietetic Student
Reviewed by Manmeet Behl, RD, NM
Updated: Dec 4, 2020
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