Introduction
In this article, I will provide you with a complete guide to gluten and gluten-free foods. We will explore which foods can be consumed by people with gluten intolerance, as well as those that should be avoided. Additionally, we will discuss the options available on the market and how to read product labels to make informed decisions about your gluten-free diet.
What is gluten?
Gluten is a protein found in grains such as wheat, barley, rye and oats. For people with celiac disease or gluten sensitivity, consuming foods containing gluten can cause an immune reaction and damage the lining of the small intestine. Therefore, it is important to know which foods contain gluten and which are safe to consume.
Foods with gluten
Foods containing gluten that should be avoided by people with gluten intolerance include:
Cereals with gluten:
Wheat, barley, rye, and oats (unless labeled gluten-free) are grains that contain gluten and should be avoided.
Products made with gluten-containing cereals:
This includes products such as bread, pasta, cakes, cookies and other baked goods that contain wheat, barley, rye or oats.
Processed foods:
Many processed foods may contain gluten as a hidden ingredient. It is important to read product labels carefully to identify any presence of gluten.
gluten-free foods
Fortunately, there are many foods that are naturally gluten-free and safe to consume. These include:
Fruits and vegetables:
All fresh fruits and vegetables are naturally gluten-free and are a great option for a healthy gluten-free diet.
Meat and fish:
Fresh, unprocessed meats and fish do not contain gluten. However, you should be careful with processed meat products, such as sausages and cold cuts, as they may contain gluten as an additional ingredient.
Dairy products:
Milk, cheese, yogurt, and other dairy products are naturally gluten-free. However, you should be careful with flavored dairy products or those with additives, as they may contain gluten.
Labeling of gluten-free products
When looking for gluten-free products, it’s important to read labels carefully. Look for the following indications:
‘Gluten-free’ label:
Some products are labeled ‘gluten-free’, meaning they have been tested and certified to contain less than 20 parts per million of gluten. These products are safe for people with celiac disease.
Gluten-free ingredients:
Look for products that do not contain ingredients such as wheat, barley, rye, oats or any other gluten-containing grains.
Conclusion
In summary, it is important to know foods with and without gluten to maintain a healthy and safe diet for people with gluten intolerance. Avoid grains with gluten and look for natural foods and products labeled ‘gluten-free’. Remember to read product labels and make informed decisions about your gluten-free diet.
