Check with your health care provider before attempting any new dietary changes..

What Is a Gluten-Free Diet?

Gluten is found in wheat, rye, and barley. Gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten. Before tackling the gluten-free diet, let's get to know our culprit. Gluten is a specific type of protein, but one you won't find in meat or eggs.

Gluten 'Red Flags'

People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have "stealth" gluten. Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat). And while oats do not contain gluten, they may also increase symptoms, including abdominal pain, bloating, and diarrhea.

Beware of Breaded Foods

Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.

Who Misses the Breading?

You don't need to hide the succulent charms of fresh chicken, fish, and beef under a bunch of bread. Go for lean meat without any additives and you'll be eating right for a gluten-free diet. Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Avoid Most Cookies and Cakes

While a gluten-free diet won't contain most traditional cakes, pies, cookies, and other celebratory treats -- which are loaded with wheat flour -- there are still lots of ways to satisfy your sweet tooth.

Enjoy Sweet and Chewy Treats

Marshmallows, gumdrops, plain hard candies -- these are all usually gluten-free. But it doesn’t have to stop there. Look for specialty bakeries that may be able to create custom-ordered gluten-free cakes, pies, and other treats, too.

 

Beer Contains Gluten -- Who Knew?

Unfortunately for fans of the six-pack, most beers are made with barley malt. While there are some gluten-free beers, it's best to check with your doctor or dietitian about whether these are safe for you.

Cheers! You Can Still Raise a Glass

Wine and liquors are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

There's So Much More to Enjoy

Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.

A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.