Understanding Gluten & Navigating a Gluten-Free Diet
What Is Gluten?
Gluten is a group of proteins found naturally in certain grains. It helps foods like bread and pasta maintain their shape and texture.
Gluten is found in:
- Wheat (including varieties like durum, farro, spelt, and semolina)
- Barley
- Rye
Some people must avoid gluten due to medical conditions, while others may choose to limit it for personal reasons.
Who Needs to Avoid Gluten?
A gluten-free diet is medically necessary for some individuals, including those with:
Celiac Disease
- An autoimmune condition where gluten damages the lining of the small intestine
- Even small amounts of gluten can cause inflammation and nutrient malabsorption
Non-Celiac Gluten Sensitivity
- Symptoms may occur after eating gluten, but without autoimmune intestinal damage
- Diagnosis is made after ruling out celiac disease and wheat allergy
Wheat Allergy
- An immune reaction to wheat proteins (not limited to gluten)
- Can cause symptoms such as hives, swelling, or breathing difficulty
Always talk with a healthcare provider before starting a gluten-free diet for medical reasons.
Common Symptoms of Gluten-Related Disorders
Symptoms can vary widely and may include:
- Abdominal pain, bloating, or diarrhea
- Fatigue or brain fog
- Headaches
- Joint pain
- Iron-deficiency anemia
- Skin rashes
- Unintended weight loss
Not everyone has digestive symptoms, which is why testing is important.
Where Gluten Commonly Hides
Gluten isn’t just found in obvious foods like bread or pasta. It may also appear in:
- Sauces and gravies
- Salad dressings
- Soups and broths
- Processed meats (hot dogs, deli meats)
- Snack foods and flavored chips
- Seasoning mixes
-
Some medications, vitamins, or supplements
Naturally Gluten-Free Foods
Many whole foods are naturally free of gluten, including:
Proteins
- Fresh meat, poultry, fish, and eggs
- Beans, lentils, peas
- Nuts and seeds
Fruits & Vegetables
- All fresh fruits and vegetables
- Frozen or canned versions without added sauces or seasonings
Grains & Starches (Gluten-Free Options)
- Rice
- Corn
- Quinoa
- Buckwheat
- Millet
- Sorghum
- Certified gluten-free oats
- Potatoes
How to Read Food Labels for Gluten
Look for Clear Labeling
- Products labeled “Gluten-Free” must meet FDA standards (less than 20 parts per million of gluten)
- This label is the safest and quickest way to identify suitable foods
Check the Ingredient List
Avoid ingredients such as:
- Wheat
- Barley
- Rye
- Malt (including malt flavoring or malt extract)
- Brewer’s yeast
Watch for Cross-Contact Warnings
Phrases like:
- “May contain wheat”
- “Processed in a facility that also processes wheat”
These indicate possible gluten exposure during manufacturing.
Eating Out on a Gluten-Free Diet
When dining out:
- Ask how food is prepared and cooked
- Request sauces and dressings on the side
- Ask about shared fryers, grills, or prep areas
- Choose simple meals like grilled protein with vegetables
- When in doubt, avoid breaded or fried foods
Alcohol & Gluten
- Distilled spirits (such as vodka, rum, tequila) are generally gluten-free
- Wine and most hard ciders are gluten-free
- Beer is usually made from barley unless specifically labeled gluten-free
Tips for Success on a Gluten-Free Diet
- Focus on whole, minimally processed foods
- Keep gluten-free staples available at home
- Plan ahead for social events and travel
- Work with a registered dietitian to avoid nutrient deficiencies
- Be patient — it takes time to learn where gluten can hide
When to Talk to a Healthcare Provider
Reach out to your healthcare team if you:
- Have ongoing digestive symptoms
- Feel tired or weak despite dietary changes
- Are considering a gluten-free diet for medical reasons
- Need help with testing, diagnosis, or nutrition planning
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
Important Note:
This information is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider or registered dietitian for personalized guidance.
Sources:
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.