Gluten is a protein in some grains that triggers a food allergy or intolerance in some people. Celiac disease is an autoimmune condition or allergic reaction to gluten that causes inflammation and damage to the small intestine.
Gluten intolerance is when you feel sick after eating gluten, but an immune response doesn’t cause the symptoms. Many of the symptoms of celiac disease and gluten intolerance can feel similar, so it’s important to talk with your healthcare professional to learn which type you’re experiencing.
This article covers what gluten is, which foods have gluten, reasons to eat gluten-free, and tips for following the diet.
What Is Gluten?
Gluten is the protein found in some grains. It helps food maintain its structure and hold together. Grains that contain gluten include:
Wheat and wheat derivatives (durum, semolina, spelt, farro, etc. )RyeBarleyTriticaleMaltWheat starchBrewer’s yeast
Common Foods That Contain Gluten
Gluten-based foods are a staple in many people’s diets. Here are some examples of common gluten foods:
Wheat, rye, or barley-based breadGranola bars made with wheat and grain ingredientsNoodles and pastaBreaded meatsCrackersGrain-based desserts such as pastries, cookies, cakesCerealsBeerCroutons
Potatoes and Gluten
Potatoes are one of the naturally gluten-free foods.
Potatoes and potato flour are common alternatives used in gluten-free products. They can be used to make crusts or coating to make food crisp. Mashed potatoes also help thicken foods, like soups and sauces.
It’s important to know when eating out or when other people are cooking that there is the risk of cross-contamination. If potatoes come into contact with gluten foods, or the cooking tools or oils used to cook gluten foods, there is the chance you could accidentally be exposed to gluten.
Why Go Gluten-Free
Gluten-free won’t be the best option for everyone. For people without sensitivities or allergies to gluten, it isn’t necessary or beneficial to eat gluten-free. Reasons to go gluten-free include:
Celiac disease: You experience an allergy and auto-immune response to gluten Gluten intolerance: You develop symptoms like digestive problems, headaches, brain fog, fatigue, or other problems after eating gluten Dermatitis herpetiformis (DH): You experience a recurring skin rash caused by an immune response after eating gluten
Gluten-Free Foods
Many foods are naturally gluten-free, such as:
FruitsVegetablesMeat, poultry, and fishDairyBeans and legumesNutsOats and oatmealOilsRiceQuinoa
While these foods are gluten-free, it’s important to check the label and companies information for how the food is manufactured.
Be sure to choose foods labeled “gluten-free” because sometimes the products are produced in plants that also process products containing gluten, which means there could be cross-contamination.
Tips for Following a Gluten-Free Diet
Here are some tips when following a gluten-free diet:
Prepare foods at home: Starting with whole foods (unprocessed or have no added ingredients) helps you control cross-contamination. Read the label: Look for “gluten-free” on the label and check for a warning about whether the product was processed in a facility that also processes gluten-containing products. Use gluten-free substitutes: Swaps include rice or potato noodles instead of traditional wheat flour pasta. Opt for naturally gluten-free grains: These include quinoa, rice, and oats. Avoid sauces thickened with gluten: Some gravies, stocks, and condiments are thickened with gluten.
Summary
Gluten is a protein found in some grains, like wheat, barley, and rye. Many foods are naturally gluten-free, like potatoes, rice, fruits, and vegetables.
If you have an allergy or intolerance to gluten, you’ll want to follow a gluten-free diet. When following a gluten-free diet, read the label for gluten ingredients and opt for naturally gluten-free foods. Also, control for cross-contamination.
A Word From Verywell
Gluten-based foods are a staple in many people’s diets. If you need to follow a gluten-free diet, you can still enjoy many delicious foods. It just takes a little more thought to ensure there are no gluten ingredients or cross-contamination.
If you’re experiencing symptoms that may be related to gluten foods, talk with your healthcare professional to determine the cause of your symptoms.
