Frequently Asked Questions About Living a Gluten-Free Life

1.  What is gluten?
Gluten is a family of proteins found in wheat, barley and rye. Some celiacs also may find they are sensitive to oats, as this grain contains proteins that are similar to gluten and because oats can become cross-contaminated (milled in a location that also mills grains with gluten). A few of the foods that may contain gluten are cereals, grains, pastas and breads. 

2.  What common foods are gluten-free?
Beef, chicken and fish without sauces or seasonings do not contain gluten. Other common gluten-free foods are rice, eggs, fresh fruit & vegetables, potatoes and all natural juices.

3.  How does one distinguish whether or not a product is gluten-free?
Checking labels is the key to living a gluten-free life. In addition to wheat, barley and rye, ingredients to beware of include durum flour, couscous, semolina, spelt, kamut, bulgur and triticale and food additives that are derived from these products.

4.  Are there grain alternatives available?
Yes, some of the most commonly used wheat substitutes are rice flour, corn flour, tapioca or cassava starch, potato starch flour, sweet rice flour, soy flour, sorghum flour and nut/legume flour. Guar gum and/or xanthan gum are used to substitute for the gluten that is missing from non-wheat flours and really help when baking.

5.  What other items should be avoided to live a gluten-free life?
Instant flavored coffees/teas, vegetable cooking sprays and spices/extracts can contain gluten and should be avoided. Beware of lipsticks and lip balms that can be another source of hidden gluten and could pose problems if ingested. Medications may also contain gluten and should not be taken before consulting a pharmacist or the manufacturer.

6.  How does one avoid cross-contamination with foods that contain gluten?
Do not share common items such as toasters. Make sure to wash utensils, pots, pans and dishes thoroughly between uses. Keep gluten-free items labeled and stored in a gluten-free location. 

7.  How does one dine out and maintain a gluten-free diet?
Celiacs should follow these simple tips to ensure a safe dining experience.

First, one should immediately explain that he/she has a food intolerance and will get very sick if the food is not prepared properly. A celiac should tell the server that he/she cannot eat anything with flour in it or on it, giving the server examples of things that he/she cannot have -- such as pasta, bread or anything battered with flour or breadcrumbs. 

If it makes one feel more comfortable, one should not hesitate to ask to go into the kitchen to speak with the chef.  Whenever possible, celiacs should order plain meats and vegetables and explain that seasonings and marinades often contain starches with gluten. If a celiac patient ever suspects contamination or cross-contamination, he/she should not eat the food and should not be afraid to send it back to the kitchen.  

It’s important for celiacs to remember that attitude is everything when living a gluten-free lifestyle.  It may take a little more work at the beginning to get educated, into the habit of reading labels and over the natural hesitation to speak with restaurant staff about celiac.  But once one does get more comfortable with the routine, many celiacs find that living a gluten-free lifestyle will provide almost immediate relief of symptoms, and help stave off even more serious consequences from celiac.