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Gluten is a general name for the proteins found in wheat (wheat berries, durum, emmer, semolina, spelt, farina, farro, graham, kamut, khorasan wheat and einkorn), rye, barley and triticale, which is a cross between wheat and rye.
The purpose of gluten is to help foods maintain their shape, acting as a glue that holds food together. It can be found in many types of foods, even ones that would not be expected. In general, most people will associate gluten as being part of the big 3: wheat, rye, and barley. Here is a list of food sources from each group.
Celiac disease is a serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine and other major organ systems. Gluten sensitivity has been coined to describe those individuals who cannot tolerate gluten and experience symptoms similar to those with celiac disease yet lack the same antibodies and intestinal damage as seen in celiac disease.
In other words, people with gluten sensitivity would not test positive for celiac disease based on blood testing, nor do they have the same type of intestinal damage found in individuals with celiac disease. Some individuals may experience minimal intestinal damage, and this goes away with a gluten-free diet.
Oats can add diversity and offer many nutritional benefits to the gluten-free diet. The recommendation is to eat oats labeled gluten-free as cross-contact may occur when oats are grown side-by-side with wheat, barley or rye (very common practice). In general, eating oats from any source may cause you to complain of symptoms resembling gluten intolerance. This could be due to one or more of several factors, including intolerance to the increase in fiber, food intolerances, contamination with gluten, or, rarely, the development of an immune response to oat protein, similar to that occurring due to gluten.
Obviously, look for a gluten-free label. If a product claims to be gluten-free on the package, then it is most likely safe to eat as the FDA only allows packaged foods with less than 20ppm of gluten to be labeled “gluten-free.”
However, you should still check the ingredients list, {Wheat, Barley, Rye, Malt, Brewer’s yeast, Oats (unless specifically labeled gluten-free)}.
It is also important to remember that “wheat-free” does not necessarily mean “gluten-free.”
The most cost-effective and healthy way to follow the gluten-free diet is to seek out these naturally gluten-free food groups, which include:
The following grains and other starch-containing foods are naturally gluten-free: Rice, Cassava, Corn (maize), Soy, Potato, Tapioca, Beans, Sorghum, Quinoa, Millet, Buckwheat groats (also known as kasha), Arrowroot, Amaranth, Teff, Flax, Chia, Yucca, Gluten-free oats, and Nut flours.
As someone who understands the anxiety, confusion, and fear that can come over you after leaving the doctor’s office (I still remember the day 15 years ago when I was diagnosed with Type 1 diabetes) the best case scenario is to find help from a professional who can help you put together a plan and get your questions answered immediately. The only treatment for celiac disease is a strict, lifelong gluten-free diet. The Internet can be a wonderful help but can also be a source of confusion and misinformation.
A consultation would include:
Spinach and Oven-Roasted Tomato Omelet
Servings: 2
Ingredients
Tacos or Taco Salad
Servings: 4
Ingredients
Balsamic Glazed Chicken with Mushrooms
Servings: 4
Ingredients
Also, check out this recipe for Gluten Free Quinoa Stuffed Pumpkin!
Sean Vander Veer RD, LD, CPT
Contact Kristen any time to schedule a free 15-minute consultation, so we can discuss your particular situation and goals.