Fruits belong on a gluten-free food list.
People who have celiac disease, an immune reaction to the gluten in grains, must follow gluten-free diets to avoid triggering an allergic reaction to wheat, barley, rye or other grains containing gluten. The disease prevents the body from absorbing nutrients and causes pain, digestive disruption and weight loss. It takes vigilance to avoid all gluten or cross-contaminated foods, but there are safe grain substitutes. Knowing what to eat and what to pass up will keep you healthier.
Foods to Avoid
Foods that cause intestinal inflammation and other allergy symptoms should be strictly avoided in solid and in liquid form. Those problem foods include wheat, durham, semolina, spelt, barley, farina, bulgur, matzo meal, graham flour, rye, triticale and kamut. Oats are still a matter of debate. In general, avoid oats unless they are labeled gluten-free. The same goes for food products, not labeled, don't eat them. Check the labels of commercial bakery goods, cereals, beer, breads, pastas, processed or imitation meats and seafood, prepared soups, sauces and salad dressings, gravies and candies. Be careful with medications, vitamins, lip glosses and even toothpastes that may use gluten as a binder.
Foods You Can Eat
There is plenty to eat on a gluten-free diet that won't make you sick; in fact, your diet will be very heart-healthy and high energy if you follow it carefully. You may eat corn, cornmeal, buckwheat, amaranth, polenta, quinoa, arrowroot, grits, rice, tapioca, corn tortillas and gluten-free flours. You can also fill up on fresh fruits and vegetables, dairy products, unprocessed poultry, fish and meats -- no cold cuts, hot dogs, self-basting turkey, salami, sausage, batters, soy sauce or marinades. Potatoes are okay for cooking but watch the garnish and skip sauces and gravies. Check potato chips for gluten-free labels. Wine, ciders, liquors, tea and coffee should be fine; beer is not. Check for cross-contamination when eating allowed grains and avoid fried chicken and anything in batter. Look for gluten-free pastas.
Clean Kitchen
Avoid cross-contamination in your own kitchen by taking some simple precautions. Mark all gluten-free foods and containers clearly. Store them above other foods in the fridge and cabinets and keep the lids on the containers. Use a separate toaster for gluten-free breads and dedicate one colander strictly for draining gluten-free pasta. Buy two of everything you share such as jams, mayonnaise, butter, and peanut butter so a contaminated knife doesn't leave gluten crumbs in your food. Clean everything that comes into contact with food before cooking each time to avoid traces of gluten on cutting boards or in pans.
Eat a Balanced Diet
Some gluten-free foods are not vitamin-fortified and any restricted diet poses a risk of missing important nutrients. Be sure you get lots of fiber in your diet and take a multi-vitamin -- gluten-free. Get vitamin D from salmon, tuna, egg yolks, fortified milk and yogurt. Get iron from quinoa, seeds nuts, amaranth, eggs, meat, poultry and fish. Add orange juice, beans and whole grains for vitamin B. And pay attention to calcium and fiber: Fresh fruits and vegetables add fiber and almonds, broccoli and collard greens provide extra calcium.
Tags: fruits vegetables, gluten-free foods, poultry fish, your diet