As you age your body goes through many changes. A lifetime of eating habits may suddenly need to be adjusted if you find yourself feeling weak, tired, bloated or in pain when you eat certain foods. The onset of dietary allergies, intolerance or sensitivities can be gradual. Or it can hit you swiftly and cause major health problems. While the instance of Celiac Disease, an autoimmune disorder triggered by the presence of gluten remains steady (around 1% of the population), reports of gluten sensitivity is starkly on the rise.

Gluten is a naturally occurring protein found in many grains that has a thickening effect when cooked. Gluten is what makes bread fluffy when baked and why roux (cooked flour and fat) thickens stews. But is gluten bad for you? That depends on your individual biology. If you have Celiac Disease, yes gluten can make you very sick, malnourished, and can lead to organ failure and in some extreme cases death over time. If you have gluten sensitivity you can be exposed to moderate amounts of gluten without extreme pain or acute damage. But over time the inflammation it can cause may lead to gastrointestinal, mental and joint issues. Clouded thinking, fatigue and intermittent unexplained pain are common complaints of people who’ve found they suffer with gluten sensitivity.

Key 1) Identify Foods that Contain Gluten

Wheat

Wheat germ

Bulgur wheat

Couscous

Semolina

Spelt

Farina

Matzo

Rye

Barley

Graham flour

Kamut

Triticale

 

Wheat products

Sprouted wheat products (may cause adverse reactions in some people)

Vital wheat gluten or seitan

Wheat gluten additives

Corn gluten additives (may cause adverse reactions in some people)

 

Breaded foods

Tempura batter

Tabbouleh

Energy or protein bars (unless certified gluten-free)

French fries (often dusted with wheat flour)

Oats and oatmeal (unless certified gluten-free, often exposed to wheat flour)

Oat bran (unless certified gluten-free)

 

Hot dogs

Cold cuts

Sausage

Meatballs

Meatloaf

Veggie burgers (unless certified gluten-free)

 

Commercial soups (unless certified gluten-free)

Commercial bullion and broths (unless certified gluten-free)

Commercial ice cream (unless certified gluten-free)

Canned fruit fillings

Powdered pudding mixes

Refrigerated pudding

Root beer

 

Chocolate milk

Canned baked beans

Egg substitute

Imitation crab meat

Imitation bacon

Imitation meat products (unless certified gluten-free)

 

Commercial/Imitation syrup (unless certified gluten-free)

Wheatgrass

Instant hot drinks

Flavored coffee

Flavored tea

Roasted nuts

 

Malt

Malt flavoring

Malt vinegar

Barley malt syrup

 

Processed cheese product (e.g. spray cheese, American Singles, Velveeta, etc.)

Some blue cheeses (some artisanal cheeses are still made with bread mold)

Beer (unless certified gluten-free)

Wheat vodka

Wine coolers

 

Gravy

Mayonnaise (unless certified gluten-free)

Ketchup (unless certified gluten-free)

Soy sauce

Teriyaki sauce

Salad dressing (unless certified gluten-free)

Commercial marinades

Non-dairy creamer (unless certified gluten-free)

 

Key 2) Research How You Can Avoid Gluten

Miscellaneous sources of gluten:

Prescription medication

Vitamins and supplements

Shampoo

Cosmetics

Lipstick

Lip balm

Play-Doh

Dry glue stamps

Dry glue envelopes

 

Ingredient codes for gluten:

Avena sativa Cyclodextrin

Brown rice syrup

Caramel color (often made from barley)

Dextrin

Fermented grain extract

Hordeum distichon

Hordeum vulgare

Hydrolysate

Hydrolyzed malt extract

Hydrolyzed soy protein

Hydrolyzed vegetable protein or HVP

Maltodextrin

Modified food starch

Natural flavoring

Phytosphingosine extract

Samino peptide complex

Secale cereale

Tocopherol (vitamin E)

Triticum aestivum

Triticum vulgare

Yeast extract

 

Key 3) Find Other Ways to Help Your Body

Many people with gluten sensitivity also have other allergies, intolerances and sensitivities. These can include dairy, corn, tree nuts, and even apricots, bananas and kidney beans. Try to eat fresh, organic produce to minimize additives and preservatives. And make an effort to cook your own food or subscribe to a weekly fresh food delivery so you know exactly what’s going into your body.

Beginning your journey to becoming gluten free doesn’t have to be hard.  Identify what contains gluten, find replacements, and look at other food issues you may have. You will need to read labels and research hidden sources of gluten to go completely gluten-free. This resource should give you a running start.