A gluten-free diet (GFD) restricts the consumption of gluten-containing grains and flours, which are found in a variety of foods and beverages.
What is gluten?
Gluten is a general term for a group of proteins found in various grains, such as wheat, barley, spelt, triticale, and rye. In food production, gluten is widely used to improve the quality, texture,flavor, and moisture content of foods.
Who should follow the gluten-free diet?
Most individuals can digest gluten and include it as part of their regular diet. The GFD is recommended as treatment for individuals with a number of conditions, including:
• Celiac disease (an autoimmune condition characterized by an abnormal response to gluten, resulting in intestinal damage)
• Certain autoimmune conditions associated with celiac disease (e.g., Addison’s disease, autoimmune thyroid disease, type 1 diabetes)
• Gluten ataxia (a set of neurological symptoms that may result from gluten consumption)
• Non-celiac gluten sensitivity (gluten intolerance)
Following the gluten-free diet
Gluten-containing grains
Barley
Bulgur
Durum
Farro
Kamut
Rye
Spelt, Dinkel
Triticale
Wheat
Gluten-free grains
Amaranth
Buckwheat
Corn
Millet
Oats*
Quinoa
Rice
Sorghum
Teff
Gluten-containing foods
Alcohols (e.g., beer, bourbon, whiskey)
Atta
Barley malt
Bran
Couscous
Germ
Matza/matzah/matzo
Orzo
Pasta
Pearl barley
Seitan
Semolina
Starch
Sushi rice
Tabouli
Products that may contain gluten
Baking powder
Broth (store-bought)
Clarifying agents
Coloring
Dietary supplements
Dry roasted nuts
Emulsifiers
Fat replacer
Ground spices and
seasonings
Miso
Soba noodles
Soup stock cubes
Soy sauce
Stabilizers
Suet
Tocopherols
Vegetable protein
Vegetable starch
Yeast extract
*Check the product label for gluten or gluten-containing grains in the ingredient list. Manufacturers may include warnings such as “may contain wheat” or “manufactured in a facility which processes wheat”; however, this is not required. Buying certified gluten-free products can help prevent exposure to gluten.
Gluten-free diet apps
• AllergyEats (web, App Store, Google Play)
• Eat! Gluten-Free (App Store, Google Play)
• The Gluten Free Scanner (App Store, Google Play)
• Find Me Gluten Free (web, App Store, Google Play)
• mySymptoms Food Diary (App Store, Google Play)
• Gluten Free Restaurant Cards (App Store)
Gluten-free certifications
Gluten-free certifications indicate that a product has been extensively tested by a third party to ensure gluten content does not exceed a safe amount. The U.S. Food & Drug Administration (FDA) requires foods and beverages labeled as gluten-free to have less than 20 ppm (parts per million) of gluten, the lowest consistently detectable amount.
Special considerations
If you suspect you may have celiac disease or non-celiac gluten sensitivity, speak to your integrative healthcare practitioner about appropriate testing before beginning a gluten-free diet. A strict gluten-free diet has been associated with a low intake of certain nutrients, such as iron, B vitamins, and fiber. Work with your practitioner to plan a balanced gluten-free diet that provides appropriate nutrition.
