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By Jane Harrison, R.D., HealthAtoZ Nutritionist
How will you ever survive without pasta, bread and cereal? Your doctor just told you that you have celiac disease. That means your body can't tolerate gluten. You'll have to eliminate any foods from your diet made from wheat, rye or barley. These are all grains that contain gluten.
The only way to manage celiac disease is to avoid gluten. If you don't, you may suffer a wide range of symptoms and complications, including:
- Mild bloating
- Gas
- Headaches
- Chronic fatigue
- Osteoporosis
- Nerve damage
- Certain forms of cancer
For some, even small amounts of gluten can bring on symptoms.
Does this mean you will be limited to celery sticks and skinless chicken breast for the rest of your life? Fortunately, no. With careful planning, it's easier than ever to be gluten free. One in every 133 Americans is reported to have celiac disease and the number of gluten-free products has doubled in the last seven years. You can find them in supermarkets and even on restaurant menus.
Read labels carefully
Careful label reading is critical if you have celiac disease. You need to eliminate these ingredients from your diet:
- All types of wheat (including farina, graham flour, semolina and durum)
- Barley (malt, malt flavoring, malt vinegar)
- Rye
- Bulgur
- Kamut
- Kasha
- Matzo meal
- Spelt
- Triticale
If you're not sure whether a food contains gluten, avoid it. Many foods, including the following, have hidden sources of gluten:
- Soup broths
- Candy
- Processed luncheon meats
- Marinades and sauces (e.g. soy sauce)
- Gravies and thickeners
- Stuffing mixes
- Vitamin and herbal supplements
- Imitation bacon and seafood
- Beer
So, what can I eat?
- Fresh meats, fish and poultry. Watch out for breading and marinades.
- Most dairy products. Dairy products - such as milk, aged cheese, most yogurts, butter, margarine, cream cheese, cottage cheese and sour cream - are OK to eat.
- Fruits. All fresh fruits and 100 percent fruit juices are fine. Canned fruit packed in its own juice is a good choice.
- Vegetables. All vegetables are fine to eat.
- Grains/starches. Try rice, millet, quinoa, corn, buckwheat, sorghum, tapioca, amaranth, teff, white potatoes, sweet potatoes, beans/legumes, peas and oats (now considered safe in most cases), plus certain breads, cereals and pastas that are made without gluten.
- Flours. Use rice, soy, corn or potato flour.
- Fats/oils. Use vegetable, canola and olive oils; raw nuts and seeds; and most salad dressings (read labels).
- Condiments. Try jams, honey, peanut butter, maple syrup, pickles, olives, ketchup, mustard, spices and herbs.
Sample meal and snack ideas
Breakfast
- Scrambled eggs with veggies and a slice of gluten-free bread
- Fruit smoothie with protein powder and skim milk or yogurt
- Puffed rice or corn cereal, milk and fruit
- Cream of rice cereal with walnuts and sliced banana
- Gluten-free waffle drizzled with maple syrup and sliced fruit
Lunch or Dinner
- Large salad with canned tuna, salmon, chicken and/or canned beans
- Bean soup
- Chili with lean ground beef or turkey and/or beans; corn tortilla chips
- Grilled chicken or fish; sweet potatoes
- Lean burger (without bun), corn, quinoa salad
- Stir fry with meat and veggies; rice
Snacks
- String cheese and fresh fruit
- Popcorn or rice crackers
- Corn tortilla chips and salsa
- Rice cakes spread with natural peanut butter or hummus
- Yogurt or cottage cheese topped with fruit and nuts
Most people with celiac disease feel the benefits of going gluten-free within the first few days. For others, it may take several months. If you're like most, you'll discover that feeling better beats out pasta any day.
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