Living a gluten free lifestyle can be tricky, but once understanding what gluten is and how to read nutrition labels is achieved, eating a gluten free diet becomes second nature very quickly.
Gluten is in any product that contains wheat, barley, rye, and sometimes oats. It is the protein that is in those grains that causes the reaction, not the whole plant itself. So, all natural meats, fruits, vegetables, seeds/nuts, legumes, and milk are all gluten free because they do not contain the gluten component.
Other products that are processed or packaged can contain gluten and should be checked to ensure safety, especially from cross contamination. Cross contamination is when a facility processes the product using the same equipment as other products with wheat/gluten in them. Cross contamination can also mean a food handler or chef has not fully cleaned an area that once had gluten foods on it. To avoid these issues, reading ingredients lists and allergy information on food labels is a quick way to check if an item is gluten free. Wheat is an allergen that is required to be labeled if it is in any product, so check right under the ingredient list for a “contains” line. Additionally, a product's label must also disclose contamination information, so this may also be checked for gluten or wheat as well. Many products also have a gluten free certified logo on the packaging to indicate if it has been tested to be less than 20 parts per million (ppm) which is the gluten free standard to be labeled as such.
Foods that most people think are gluten but are actually safe:
Barley/rye- rye breads, barley malt (seen often in candies)
There are some foods that are “hidden” sources of gluten that the majority of people would not originally think about. It is important to research products and restaurants to ensure any food consumed or products used are actually gluten free.
Here is a list of some foods to watch out for or inquire further about in restaurants:
Soy sauce - not actually made from soy! Wheat is a main component in soy sauce! Gluten free soy sauce, Tamari, or coconut aminos are acceptable swap outs.
Soups/sauces - typically soups or sauces are thickened with flour to improve the consistency. This is seen in Alfredo sauces and clam chowder often.
Some imitation crab mixtures - If you love California rolls, this is a common one to look out for. Imitation crab mixtures may or may not contain gluten to make them sticky for sushi rolls. It is best to avoid it in a restaurant unless they are 100% sure it is gluten free.
Oatmeal - Oats on their own can be gluten free, however, majority of the time oats are rolled in flour or are cut on shared equipment with other gluten containing grains! Gluten free oatmeal is the safest option.
Seasonings - some dry rubs or mixed spices, such as Lawry’s contain “anti-caking agents” which can be from gluten, so make sure to do a quick search before buying.
Ice creams - dairy is gluten free, but ice cream with cookies, brownies, cookie dough, etc may have gluten in it. Make sure to read labels, as some companies do have gluten free versions of these beloved ice cream flavors.
Fries foods - even though potatoes are gluten free, oftentimes french fries are coated in flour and/or fried in the same oil as other gluten items such as onion rings or breaded meats. Be aware of which fried foods actually contain gluten and which ones are also cross contaminated.
Some alcohols - Bourbon, Whiskey, Vodka, Beer, and even some sake/rice wines can be made with wheat or barley malt. If an alcohol is distilled, such as vodka, the gluten may be removed from the final product. However, beer is brewed and fermented and therefore the gluten still remains. Gluten free beers are available. Make sure to do some research before purchasing certain alcohols. Wine, tequila, gin, and rum are always safe options as well.
Couscous and Farro - these grains may also cause some to have a gluten reaction
Blue cheese - Again, dairy is gluten free, the issue with blue cheese specifically is due to the blue part of blue cheese being penicillium mold. This particular mold is safe to eat, but it can be cultured with a wheat starter. For some who are more sensitive to gluten than others, this may be a deal breaker. There are some blue cheeses labeled gluten free, however, that use a different starting culture to avoid wheat in the process.
Skin and hair products - Oftentimes skin and hair products use wheat or oats for a moisturizing property! Be sure to read your products because skin is very absorbent and products go directly into the bloodstream, which for some, may cause a serious reaction.
Overall, living a gluten free lifestyle can be easy once you know what foods and products are safe or not. Most restaurants and grocery stores have gluten free options available and will likely advertise or have symbols on menus to promote their different options. Be sure to advocate for your own food safety and being gluten free will become second nature!
