Celiac disease and gluten sensitivity
Foods to avoid
Managing celiac disease requires strict avoidance of all gluten-containing foods:
Common sources of gluten
- Grains: Wheat (including spelt, kamut, farro, durum), barley, rye, triticale.
- Baked goods: Bread, pasta, cereals, crackers, cakes, cookies, pies.
- Beverages: Beer, ales, lagers, malt beverages.
- Processed foods: Soups, sauces, gravies, salad dressings, processed meats, flavored snacks.
- Condiments: Soy sauce, malt vinegar, certain marinades.
Important: Always read labels carefully, as gluten can be hidden in additives like malt flavoring, modified food starch, and hydrolyzed vegetable protein.
Foods to include
Many nutritious foods are naturally gluten-free:
- Fruits and vegetables: All fresh produce.
- Proteins: Unprocessed meats, poultry, fish, eggs, legumes.
- Dairy: Milk, cheese, yogurt (ensure no added thickeners or flavorings containing gluten).
- Gluten-free grains: Rice, quinoa, buckwheat, millet, amaranth, corn, certified gluten-free oats.
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds.
Important: Focus on whole, unprocessed foods to minimize the risk of hidden gluten.
During a flare-up
If you have been exposed to gluten and are experiencing symptoms, consider these dietary adjustments:
Foods to include
- Easily digestible foods: Plain rice, bananas, applesauce, boiled potatoes.
- Lean proteins: Grilled chicken, turkey, tofu.
- Broths and soups: Homemade bone broth, vegetable soups (ensure gluten-free ingredients).
- Herbal teas: Chamomile, peppermint (avoid blends with gluten-containing additives).
Foods to avoid
- High-fat and fried foods: Can exacerbate gastrointestinal symptoms.
- Dairy products: Some individuals may experience temporary lactose intolerance during flare-ups.
- Raw vegetables and legumes: May be harder to digest during this period.
Practical tips
- Read labels diligently: Ingredients can change, so always check for gluten derivatives.
- Communicate when dining out: Inform restaurant staff about your condition to prevent cross-contamination.
- Educate yourself and others: Understand the various names and forms of gluten to avoid accidental exposure.
- Avoid cross-contamination: Be cautious with shared utensils, cooking surfaces, and bulk bins.
- Keep a food diary: Track symptoms and food intake to identify patterns.
Important: Work with a healthcare provider to develop a comprehensive management plan.