Finding Gluten-Free Foods

Deciphering Between Foods With and Without Gluten

Nov 8, 2009 Kristeen Mandak

People with celiac disease, an abnormal immune response to the gluten grain, must avoid gluten at all costs in order to avoid an allergic reaction.

What is Gluten?

Gluten is a type of protein found in barley, wheat and rye. Gluten is found in grains, but is not a grain itself. Gluten has chewy and tough characteristics. It can be found in traditional cereals, and breads.

However, some people cannot tolerate gluten. This can range from digestive problems to serious allergic reactions. Approximately one percent of Americans suffer from celiac disease. Those with celiac disease must maintain a consistent gluten-free diet in order to prevent adverse reactions.

The Celiac Sprue Association recommends that those with celiac disease carefully read ingredient labels in order to avoid gluten. There are specific foods that completely free of gluten and are sometimes labeled as "gluten-free." However, celiac disease sufferers must pay close attention to all food products, as they may have been processed with gluten containing foods. Any further concerns should be addressed with the food manufacturer directly.

Gluten-Free Foods

Nuts

Whole almonds, acorns, chestnuts, peanuts and tree nuts do not contain gluten, unless they are processed with gluten agents like wheat, according to the Celiac Sprue Association. Avoid dry roasted varieties.

Rice

According to the Celiac Sprue Association, all varieties of rice are gluten-free. Inlcuded are: wild pecan, wild jasmine, Valencia, short-grain, wehani, red, bran, instant, pearl, basmati, long-grain, japonica, Arborio, glutinous, brown, polished, and enriched rices.

Corn

Whole corn is gluten-free, states the Celiac Sprue Association. All forms of corn flour are gluten-free, including the blue, white and yellow varieties. Other forms of gluten-free corn include popcorn, cornmeal, cornstarch, corn gluten supplements, and corn malt.

Beans

According to the Celiac Sprue Association, beans and legumes are gluten-free in their whole form. They can also be processed with butter and oil and still be free of gluten. Some examples include navy beans, soybeans, peas, kidney beans, lentils, garbanzo, lima beans, chickpeas, and channa.

Other Foods

Other foods that the Celiac Sprue Association deems as gluten-free include amaranth, arrowroot, canola oil, cassava, coconut flour, cottonseed, dasheen flour, hominy, Job’s tears, kasha, manioc, millet, modified tapioca starch, potato flour, risotto, sesame, sweet potato and water chestnut.

Questionable Foods

According to the Celiac Sprue Association, some foods may seem gluten-free but may actually be contaminated, due to the processing with gluten-containing foods or their general content. Such questionable foods include bran, cereal, edible starch, flour, grits, groats, hemp, hulls, malt, modified food starch, oats, prolamin, udon and wheat starch.

Those with celiac disease must exercise caution by reading food labels. Stick with products which exclusively contain gluten-free ingredients. Questionable foods should also be avoided to be on the safe side.

The copyright of the article Finding Gluten-Free Foods in Nutrition is owned by Kristeen Mandak. Permission to republish Finding Gluten-Free Foods in print or online must be granted by the author in writing.

Wheat Grain