Gluten-Free Living Guidelines, Part 2

©All articles are copyright of Dr. Susan Mitchell and Practicalories, Inc. and cannot be reprinted or used without permission. To obtain permission, please contact Dr. Mitchell.

This is part two on the gluten-free diet so if you missed part one you can read the article here on the site or listen to the podcast as well. Did you know that the glue on envelopes, imitation seafood and gum may contain gluten? To really make the gluten free diet work for you, it's important to know all the ins and outs particularly where gluten hides in products that you might not think about.

Last week I said that in Celiac disease, the tiniest amount of gluten can set you off and harm your intestines. As a reminder, one easy way to recall the categories of food to avoid is the word BROW like your eyebrow. BROW reminds you of the dangerous proteins including barley, rye, oats and wheat...BROW. Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten. Some other grains that contain gluten include wheat bran, graham flour, spelt and triticale (a cross of rye and wheat), malt and malt extract (so this means if you're a beer drinker, you want a gluten-free beer).

I also mentioned the update on oats. In the past, oats have been restricted because of cross-contamination. Oats were usually contaminated with wheat, barley or rye during harvesting and processing. Studies from the past 10 years have found that for most people eating oats in moderate amounts, meaning about ½ cup of dried oats is safe. A growing number of celiac organizations and health professionals allow oat consumption in the gluten-free diet. More good news: various food companies are offering pure, uncontaminated oat products.

Don't forget, there are many foods you can eat on a gluten-free diet. In fact, there are more things you can eat on the gluten-free diet than items you must avoid. As a reminder, foods you can eat are:

• Plain meat, processed meats or meats with sauces, marinades, etc, may contain gluten
• Seafood and poultry
• Dairy products unless they have gluten ingredients added to them
• Fruit
• Vegetables
• Nuts
• Rice Potatoes Corn Beans
• Alternative grains: millet, quinoa, amaranth, buckwheat, and teff
• Flours from rice, potatoes and beans, along with flours from alternative grains can be used in baking so check out the recipes on sites such as: savorypalate.com or Google the Celiac Sprue Association. If you like to cook, you'll find you can make most anything gluten-free with some modifications.
• Many stores carry a range of gluten-free cookies, pastas, bread using rice flour, arrowroot, potato and tapioca.
• If you crave the occasional treat there are candies, ice creams, chips and other gluten-free specialty products such as carrot cake, pecan pie, brownies and scones available. Read the labels closely because when gluten is removed, other items such as more fat and unhealthy fats can be added.

Becoming a label sleuth is the smartest move you can make as gluten hides in all types of products beyond wheat, rye and barley. Gluten can hide in foods and non food items that you might not think about.

Where does gluten hide?

• Processed foods particularly deli meats, hot dogs
• Malt vinegar and soy sauce
• Vegetable cooking spray
• Tomato pastes
• Spaghetti sauces
• Veined cheeses such as blue cheese may contain gluten
• Vitamins and medications
• Imitation seafood
• Instant or flavored coffees and teas
• Beer
• Soup, salad dressing
• Gravy and sauces thickened with flour
• Glue on postage stamps and envelopes
• Chewing gum
• Some lotions, creams and cosmetics

Terms to watch out for that may contain gluten:

• Corn starch and wheat starch
• Dextrin
• Modified food starch
• Malt or maltodextrin
• HVP or hydrolyzed vegetable protein
• HPP or hydrolyzed plant protein
• Emulsifier and stabilizer
• Natural flavoring
• Fillers
• Durum flour
• Couscous
• Semolina
• Spelt

Big changes coming in the food label for those on gluten-free diets.

In 2006, the first phase of the Food Allergen Labeling and Consumer Protection Act went into effect. Food products containing any of the top eight allergens of which wheat is one, must include an allergen statement on their labels. The second part of this Act which is in final stages will define gluten-free for the purpose of food labels inclusive of language which states how much gluten is allowed in a gluten-free product. Right now the consideration is under 20 ppm. Gluten-free labeling will be voluntary but once a final federal definition is in effect, if a manufacturer wants to label a product as "gluten-free," the food with this gluten-free label must meet the regulatory definition.

The gluten-free diet is not only workable but very livable. It will take you some time up front, but the rewards for your body will be worth it.