What is gluten? Gluten is a general name for the proteins found in some grains. Gluten helps foods maintain their shape, acting as a glue that holds food together.
Grains Containing Gluten
* Oats do not naturally contain gluten but may be contaminated from being transported and/or processed in the same factories as gluten-containing grains.
What grains are gluten-free?
- Rice
- Corn
- Soy
- Quinoa
- Teff (or Tef)
- Millet
- Sorghum
- Buckwheat
- Flax
- Potato
- Legumes (Beans)
- Tapioca
- Wild Rice
- Nuts
- Seeds
- Amaranth
- Montina (Indian Rice Grass)
- Arrowroot
- And more!
What does “gluten-free” really mean on a label?
A product labeled as “gluten-free” must either not have any gluten-containing ingredients, or if it does have gluten-containing ingredients, the product must be processed to remove gluten, and the final product must contain less than 20 parts per million (ppm) of gluten.
Can a gluten-free diet help me lose weight?
A gluten-free diet does not necessarily equal weight loss and can result in nutrient deficiencies. A gluten-free diet is only recommended for people with Celiac Disease or other gluten disorders. If you think you have a problem with gluten, you should talk to your doctor as soon as possible to find a diagnosis before starting a gluten-free diet. It is more difficult to test for Celiac Disease if you have started a gluten-free diet before consulting your doctor.
What is Celiac Disease?
Celiac Disease is an autoimmune disorder where gluten stimulates the immune system and results in damage to the small intestine. Celiac Disease is also known as Non-Tropical Sprue or Gluten-Sensitive Enteropathy.
What are the symptoms of celiac disease?
Symptoms include iron deficiency anemia, chronic diarrhea, bloating, gas, or abdominal pain. Celiac Disease can show up in other forms, such as chronic fatigue, infertility, nervous system problems like nerve damage or a loss of muscle coordination called Ataxia, or a skin rash called Dermatitis Herpetiformis. It can also show up as bone problems or as severe joint problems.
If you have some of these symptoms, consult your doctor before drawing any conclusions yourself.
Who should be tested for Celiac Disease?
Anybody who has a family member with Celiac Disease or has symptoms that are suggestive of Celiac Disease should be tested. People with Type 1 Diabetes or autoimmune diseases like Lupus or Rheumatoid Arthritis in the family should also be tested.
What is Gluten Sensitivity?
Non-Celiac Gluten Sensitivity is the condition diagnosed when a patient has tested negative for Celiac Disease and wheat allergy but still improves on a gluten-free diet. The mechanisms of this condition are unclear.
I feel better on a gluten-free diet. Can I just assume I have Celiac Disease?
No. There may be other reasons for improvement on a gluten-free diet. Always refer to your doctor before making a diagnosis yourself because a self-diagnosis could lead to nutrient deficiencies.
Sources:
Thanks to Annie Weisz, UNC Dietetic Intern, for providing this post!