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If you've recently been diagnosed with a wheat allergy, gluten intolerance or celiac disease, starting your new diet may seem overwhelming. GlutenOne of the best ways to determine what you can eat on a wheat-free and gluten-free diet is to first learn which foods are not allowed.
Whole FoodsMost whole foods, other than the gluten-containing grains, are naturally gluten-free. However, other than a few gluten-containing grains, nearly all whole foods are gluten-free, meaning you can safely eat meat, rice, vegetables, fruit, nuts and beans.
Apart from wheath, which is, of course, off-limits, rye, barley, triticale, kamut, spelt and semolina also contain the protein gluten found in wheat. Mainstream baked goods and snacks usually contain wheat flour, so bread, cakes, cookies, pies, doughnuts and crackers are off-limits, unless they are labeled as gluten-free.


She has worked in clinical nutrition, community health, fitness, health coaching, counseling and food service. Once you learn which foods contain gluten and how to look for gluten on a food label, you'll be able to buy your groceries with confidence. These grains and any ingredients made from them must be completely avoided on a gluten-free diet. Wheat-free and gluten-free flours are made from potato, tapioca, rice, quinoa, arrowroot, sorghum, garbanzo beans, millet or corn.
You can purchase gluten-free versions of all condiments, sauces and gravies, as long as you read the label carefully. She holds a Bachelor of Science in clinical dietetics and nutrition from the University of Pittsburgh.


If you have a gluten intolerance, wheat allergy or celiac disease, eating even traces of gluten may cause symptoms, which include bone or joint pain, upset stomach and muscle cramps. Oats are naturally gluten-free, but only buy them when the package states they are gluten-free to avoid any potential cross-contamination with wheat. You can bake with these at home, or buy products made from them in health food stores or bakeries. Dairy is also gluten-free, but double-check the label before buying processed dairy such as cheese, yogurt or ice cream to ensure no gluten-containing ingredients were added during production.



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