Living Gluten-Free: A Practical Guide

Overview

A person with gluten intolerance or celiac disease should do everything possible to avoid eating food with gluten. Even the smallest amount of gluten can be harmful.

The sooner you start a gluten-free diet, the better. In addition to feeling better almost immediately, the risk is lowered for developing an associated condition such as bone disease, anemia, neurological disease and cancer.

Some people experience relief immediately. Others take time. There are even some people that feel an improvement initially then have a recurrence of symptoms.

This article provides an overview with information specific to the need to avoid gluten. It is a combination of our own practical information as well as links to existing resources put together by a variety of gluten related non-profit organizations.

We cover a lot of subjects because your condition raises many practical questions. Please consider looking at the Table of Contents for an overview and then going to the subject or subjects of most interest to you. Come back for additional information when you are ready.

Speaking of information: if you have suggestions for additional practical information, please let us know via info@charliestable.com

NOTE: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Table of Contents

OVERVIEW

GLUTEN (What it is and where you are likely to find it)

GLUTEN INTOLERANCE

CELIAC DISEASE

  • What Is Celiac Disease?
  • Gluten (What It Is And Where You Are Likely To Find It)
  • Symptoms of Celiac Disease
  • Conditions Associated With Celiac Disease
  • Testing For Celiac Disease
  • Healthcare Practitioners
  • Pregnancy
  • Children
  • Work
    • Effect On Work
    • Discrimination At Work
    • If Celiac Disease Or A Related Condition Makes You Unable To Work
  • How To Participate in Research - To HelpYourself and Others
  • How To Participate In Research To Help Yourself And Others

LIVING WITH GLUTEN INTOLERANCE OR CELIAC DISEASE

  • An Overview
  • Adjusting To A Gluten-free Lifestyle
  • Anxiety
  • Eating Gluten-free
    • Nutrition Questions
    • If You Want To Lose Weight
    • Health Insurance
    • If You Mistakenly Eat Gluten
  • Medicines And Supplements
  • Non-Food Products (Other Than Medicines and Supplements)
  • Support groups
  • Finances
    • In General
    • Difficulty Paying For Food/Free Food Pantries
  • Eating Gluten-Free
    • Shopping For Gluten-free Foods
    • The Kitchen
    • Food:
      • Safety
      • Children
      • Recipes
    • Eating Out
      • At Other People's Homes
      • At Parties
      • In Restaurants
      • In The Hospital
      • In Assisted Living Facilities
  • Children
  • Religious Observance
  • Travel
  • Research
  • Volunteer
  • For More Information



Gluten - What It Is And Where You Are Likely To Find It

Gluten is a general name for the proteins found in the grains: wheat, rye, barley, malt, triticale (a cross between wheat and rye), and oats in some cases - all of which are closely related and sometimes referred to generally as “wheat.” [i]From a baker’s perspective, gluten acts as a binding agent to hold food together.

  • Gluten is not found in anything else we eat other than wheat. For example, there is no gluten in[ii]
    • Beans, seeds, legumes and nuts in their natural, unprocessed forms
    • Eggs
    • Most low-fat dairy products
    • Fruits
    • Lean unprocessed meats, fish and poultry
    • Vegetables
  • “Wheat free” does not mean “gluten-free.” A food can be wheat free but not gluten-free.[iii]
  • There is gluten in wheat in all forms including but not limited to:
    • Drinks
      • Beer
    • Foods
      • Baked goods including bread, cookies, cupcakes and cakes
      • Couscous
      • Crackers
      • Some commercial dairy products[iv]
      • Farina
      • Pasta - unless it is specifically gluten-free
      • Pizza
      • Pretzels
    • Ingredients
      • Bulgur
      • Farro
    • Medications
  • There is no gluten in:
    • Chocolate in its pure unsweetened form. However, many chocolate products do have gluten because of additives.
  • The following alcoholic beverages: Bourbon, Brandy, Champagne, Cider without barley, Cognac, Gin, Rum, Tequila, Vodka, Wine
    • Potatoes
    • Rice
  • For additional foods that do and do not contain gluten, see Celiac.org



[i] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530 While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye. Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot tolerate the gluten-free-labeled oats.



[ii] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530



[iii] GF for dummies p. 43



[iv] Mt. Sinai




GLUTEN INTOLERANCE (Also known as Non-Celiac Gluten Sensitivity: NCGS)

Gluten intolerance is the term used when people are not able to eat gluten. Being gluten intolerant is not the same as having celiac disease which also relates to the inability to eat gluten.

With gluten intolerance, ingesting gluten can cause digestive problems such as gassiness, abdominal pain or diarrhea. Unlike with celiac disease, with gluten intolerance, there is no damage to the small intestine.

Gluten intolerance can develop at any age.

You can be gluten intolerant and not have celiac disease.

To determine if you are gluten intolerant, see the section below about testing for celiac disease (insert link). The tests are the same.

For a newsletter for adults and one for children about gluten intolerance and for other resources specific to gluten intolerance see gluten.org.