According to Mayo Clinic, a gluten-free diet is a diet that excludes foods with the gluten protein. Gluten helps make bread elastic, keeps gases released during fermentation in the dough and firms when cooked, ensuring bread maintains its shape.
Foods that contain gluten include anything with wheat, barley and rye as a component.c
Gluten-Free Diet
1. The Mayo Clinic reports that gluten causes inflammation in the small intestines of people with celiac disease. The diet was originally created to treat this disease.
2. Foods to avoid, as listed by the Mayo Clinic, include bulgur, durham, darina, graham flour, kamut, matzo meal, semolina, spelt and triticale.
3. The Mayo Clinic also lists the following as foods to avoid unless they are specifically labeled "gluten free": beers, breads, candies, cakes and pies, cereals, cookies, crackers, croutons, gravies, imitation meats or seafood, oats, pastas, processed luncheon meats, salad dressings, sauces (including soy sauce), self-basting poultry and soups.
4. There are other products that may come in contact with your mouth, according to the Mayo Clinic, that may contain gluten as well, including food additives like malt flavoring and food starch, lipstick and lip balms, medications and vitamins that use gluten as a binding agent, play dough and toothpaste.
5. There are many foods that are also allowed in the gluten-free diet. Mayo Clinic lists the following grains and starches as okay to eat: amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flours (rice, soy, corn, bean), hominy grits, polenta, pure corn tortillas, quinoa, rice and tapioca.
6. The staples of the gluten-free diet as listed by Mayo Clinic are fresh meats, fish, poultry (not breaded, batter-coated or marinated), fruits, most dairy products, potatoes, rice, vegetables, wine and distilled liquors, ciders and spirits.
7. The results of a gluten-free diet for those with celiac disease include fewer symptoms and complications of the disease, according to Mayo Clinic. Those with the disease must remain on this diet for the remainder of their lives.
8. Risks of the gluten-free diet include not receiving enough vitamins in their meals. The Mayo Clinic recommends that anyone on the gluten-free diet ask a dietician to make sure they are getting enough iron, calcium, fiber, thiamin, riboflavin, niacin and folate on a daily basis.
9. When one has been on the gluten-free diet and doesn't stick to it, Mayo Clinic reports that you may experience abdominal pains and diarrhea, as well as possible damage to the small intestine.c
Gluten-Free Diet & Weight Loss
American Dietetic Association spokeswoman Dee Sanquist, MS, RD reports that a gluten-free diet may assist in weight loss, but any weight loss is because you're reducing overall calorie and fat intake, not because you are no longer consuming gluten. It is not a long-term weight-loss strategy.c
References
Meet Our Expert
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Miranda Valentine
Miranda Valentine blogs about food and lifestyle at Everything Sounds Better in French. Miranda graduated from the University of Southern Maine and earned her master's degree from the University of Southern California. She works as a contributing writer for Bunker Hill Magazine and Joonbug.com's LA edition.
Fast Facts
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Treatment for celiac disease and dermatitis herpetiformis
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Fruits and vegetables are gluten-free
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Distilled forms of alcohol are safe to drink -
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Most baked and processed foods contain gluten and should be avoided -
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Avoid beer since it is brewed with barley or wheat -
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The inclusion of oats in a gluten-free diet has been debated
Disclaimer
The content of this page is not a substitute for professional medical advice. Please consult your doctor for more information before embarking on a gluten-free diet.
