Gluten-free foods are foods that do not contain gluten at a level above the legal or clinical threshold used for gluten-free labelling. Gluten is a group of proteins found in wheat, barley, rye and related grains.
A gluten-free diet is medically necessary for people with coeliac disease. It may also be used by people with wheat allergy or other gluten-related conditions, although those conditions are not the same thing.
Gluten and Coeliac Disease
Coeliac disease is an autoimmune condition. In people with coeliac disease, eating gluten triggers an immune reaction that damages the lining of the small intestine.
The treatment is a strict gluten-free diet. This is different from choosing gluten-free food as a preference. For someone with coeliac disease, small amounts of gluten can matter.
Naturally Gluten-Free Foods
Many ordinary foods are naturally gluten-free, including:
- Fruit and vegetables.
- Fresh meat, fish and eggs.
- Milk and many plain dairy products.
- Potatoes.
- Rice.
- Maize and corn.
- Lentils, beans and pulses.
- Quinoa, buckwheat, millet, sorghum and amaranth.
Problems often arise from processing, sauces, coatings, seasonings, shared fryers or factory cross-contact rather than from the basic ingredient itself.
Oats
Oats do not contain the same gluten proteins as wheat, barley and rye, but they are often contaminated during growing, transport or processing. People following a gluten-free diet for coeliac disease should choose oats labelled gluten-free.
Some people with coeliac disease still react to oats even when they are labelled gluten-free. If symptoms return after oats are introduced, NHS inform advises stopping oats and seeking advice from a health professional.
Labelling
In the UK, voluntary gluten-free labelling must meet defined conditions. Food Standards Agency guidance states that foods labelled "gluten-free" must contain no more than 20 mg/kg of gluten as sold to the final consumer. "Very-low gluten" has a separate threshold of no more than 100 mg/kg.
Label reading is important because gluten can appear in less obvious ingredients, including some sauces, gravies, soups, processed meats, cereals, beer and ready meals.
Cross-Contact
Cross-contact happens when gluten-free food touches gluten-containing food, surfaces, utensils, fryers or preparation areas. In a household or restaurant, this can happen through shared toasters, chopping boards, butter, crumbs or flour dust.
For people who need a strict gluten-free diet, preparation and storage can be as important as the ingredient list.
Gluten-Free Products
Specialist gluten-free products include bread, pasta, flour blends, biscuits, cakes, cereals and frozen meals. These products can make the diet easier but are often more expensive and may vary in nutritional quality.
A balanced gluten-free diet still needs fibre, iron, calcium, folate and other nutrients. Dietetic advice can be useful after diagnosis, especially while learning replacements for ordinary bread, pasta and cereals.
See Also
References
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