Celiac disease is caused by a sensitivity to gluten, the protein contained in many grains such as wheat, barley and rye. Celiac disease is a condition where consuming gluten triggers an immune response that damages the lining of the small intestine. When the lining is damaged, nutrients can’t be absorbed into the body. Celiac disease is also genetic so it can run in families. There is no cure but it can be managed by removing gluten from your diet and following a gluten free diet to relieve the symptoms and reverse damage to the small intestine. Celiac disease must be diagnosed by your doctor. Tests to confirm the disease include blood tests, upper endoscopy (EGD) and genetic testing. Symptoms of Celiac Disease can vary person to person with some people having no symptoms at all.
Common symptoms in adults can include:
- Diarrhea, constipation or both
- Abdominal pain and cramping
- Abdominal swelling or bloating
- Weight loss
- Bone or joint pain
- Tiredness and loss of energy
- Mood changes, irritability and depression
- Skin rashes
- Iron-deficiency anemia
- Nausea and vomiting
- Canker sores
- Headaches or migraines
- Missed periods
- Osteoporosis and osteomalacia
Celiac Disease Diet Recommendations
If you are diagnosed with Celiac disease, you might need to follow a strict, gluten-free diet daily, even if you don’t have symptoms. Switching to a gluten-free diet is a big change and, like anything new, it will take some time getting used to. You might feel deprived at first by the diet’s restrictions but try to stay positive and focus on all the foods you can eat! Meeting with a dietician to discuss your diet can also be helpful.
The most common foods with gluten are those made with wheat flour, including bread, pasta, baked goods, crackers and cereal. Gluten is also found in many items you might not think contain gluten: soy sauce, beer, gravy, salad dressings and some packaged items. Read the labels on all products to make sure there is no hidden gluten. Many grocery stores now offer a range of gluten-free products as well.
Naturally-Gluten-Free Food Options
Amaranth
Arrowroot
Beans
Buckwheat groats (also known as kasha)
Cassava
Chia
Corn
Flax
Gluten-free oats
Millet
Nut flours
Potato
Quinoa
Rice
Sorghum
Soy
Tapioca
Teff
Yucca
Rice noodles
White rice
Common Foods That Contain Gluten
Pastas: ravioli, dumplings, couscous, and gnocchi
Noodles: ramen, udon, soba (those made with only a percentage of buckwheat flour) chow mein, and egg noodles.
Breads and Pastries: croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls
Crackers: pretzels, goldfish, graham crackers
Baked Goods: cakes, cookies, pie crusts, brownies
Cereal & Granola: corn flakes and rice puffs often contain malt extract/flavoring, granola often made with regular oats, not gluten-free oats
Breakfast Foods: pancakes, waffles, french toast, crepes, and biscuits.
Breading & Coating Mixes: panko breadcrumbs
Croutons: stuffing’s, dressings
Sauces & Gravies (many use wheat flour as a thickener) – traditional soy sauce, cream sauces made with a roux
Flour tortillas
Beer (unless explicitly gluten-free) and any malt beverages
Brewer’s Yeast
Anything else that uses “wheat flour” as an ingredient.
It can be difficult if you want to enjoy a gluten free meal at a restaurant. You should look into the menu options offered at restaurants before dining out so you are prepared. Choose a restaurant that offers gluten-free options or a gluten-free menu. Naturally gluten-free items like meat, chicken or fish that isn’t breaded or made with a floured sauce, salads without croutons or a hamburger without the bun are good choices. You can always ask to speak to the manager to make sure items you will be eating are gluten-free. Carrying gluten-free snacks with you, like crackers or bread, is also a good idea so you are prepared if there are limited gluten-free options. Companies such as Schar, Crunchmaster and Mikey’s offer a range of gluten-free products.
Helpful Links:
https://celiac.org/ -offers meal plan ideas, recipes and much more.
https://gluten.org/- search for certified gluten-free products and Gluten Free Safe Spots; restaurants and food services that have been verified by the Gluten Intolerance Group.
References:
Celiac Disease Foundation. (n.d.) Gluten-Free Foods; Dining and Social Eating. https://celiac.org/gluten-free-living/gluten-free-foods/
Mayo Clinic. 2021. Gluten-Free Diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
Celiac Disease Foundation. (n.d.) Gluten-Free Products. (https://eat-gluten-free.celiac.org/gf-products/
