Having a diet with a gluten content of 20 parts per million ppm should put most people below the 10 mg threshold. The amount of gluten in foods varies widely. This means that to hit the 10 mg daily threshold, a person would have to eat 17 slices of gluten-free bread, if each slice contains 20 ppm. While the FDA have set guidelines about how much gluten many so-called gluten-free products can contain, there are no such rulings for alcoholic beverages or meat, poultry, or certain egg products, which are regulated differently.
As a result, anyone looking to limit their gluten intake needs to check labels carefully and consult staff at restaurants.
People on gluten-free diets may also enjoy dishes that do not resemble those containing gluten and are rich in vegetables, fruits, and beans, and pulses. Learn more about gluten-free foods here. Celiac disease is a serious health issue. It causes the immune system to attack the gut, and the resulting damage to the intestinal lining can prevent the body from absorbing enough nutrients.
For a person with this condition, it is crucial to avoid all gluten and take precautions against cross-contamination. Other people experience health issues caused by eating gluten but do not fit the diagnostic criteria for celiac disease. In this case, a doctor may diagnose gluten intolerance or non-celiac gluten sensitivity. If someone is unsure whether they have an allergy or intolerance to gluten, they can try eliminating foods containing gluten from their diet, to test whether their symptoms improve.
If after reintroducing gluten to the diet, the symptoms return, this is a good indication of a gluten sensitivity. The symptoms of a sensitivity may include :. The authors also noted that consuming processed gluten-free products may lead to a nutrient deficiency and a diet too high in trans fats and salt.
Avoiding gluten may seem daunting at first. However, many shops and restaurants now offer gluten-free options. These foods are available from many grocery stores, restaurants, and at specialty food companies. Packaged gluten-free foods tend to cost more than the same foods that have gluten, and restaurants may charge more for gluten-free types of foods. Talk with your doctor or a registered dietitian about whether you should include oats in your diet and how much.
Research suggests that most people with celiac disease can safely eat moderate amounts of oats. If you do eat oats, make sure they are gluten-free. Cross-contact between oats and grains that contain gluten is common and can make oats unsafe for people with celiac disease.
The U. This amount of gluten is too small to cause problems in most people with celiac disease. The FDA rule does not apply to foods regulated by the U. Department of Agriculture, including meat, poultry, and some egg products. The rule also does not apply to most alcoholic beverages, which are regulated by the U.
Department of the Treasury. If you think you might have celiac disease, you should talk with your doctor about testing to diagnose celiac disease before you begin a gluten-free diet. If you avoid gluten before you have testing, the test results may not be accurate. Also, if you start avoiding gluten without advice from a doctor or a registered dietitian, your diet may not provide enough of the nutrients you need, such as fiber, iron, and calcium. Some packaged gluten-free foods may be higher in fat and sugar than the same foods that contain gluten.
If you are diagnosed with celiac disease, your doctor and dietitian can help you plan a healthy gluten-free diet. In recent years, more people without celiac disease have begun avoiding gluten, believing that a gluten-free diet is healthier or could help them lose weight. Common Foods That Contain Gluten Pastas : raviolis, dumplings, couscous, and gnocchi Noodles : ramen, udon, soba those made with only a percentage of buckwheat flour chow mein, and egg noodles.
Other Items That Must Be Verified By Reading The Label Or Checking With The Manufacturer Lipstick , lipgloss , lip balm, or other cosmetic used near the mouth because they may be unintentionally ingested Oral care and dental products Learn about Oral Health Communion wafers Herbal or nutritional supplements Drugs and over-the-counter medications Learn about Gluten in Medication Vitamins and supplements Learn about Vitamins and Supplements Play-dough : children may touch their mouths or eat after handling wheat-based play-dough.
For a safer alternative, make homemade play-dough with gluten-free flour. Label Reading Products labeled wheat-free are not necessarily gluten-free. Cross-Contact When preparing gluten-free foods, it is important to avoid cross-contact.
Places where cross-contact can occur: Toasters used for both gluten-free and regular bread Colanders Cutting boards Flour sifters Deep fried foods cooked in oil shared with breaded products Shared containers including improperly washed containers Condiments such as butter, peanut butter, jam, mustard, and mayonnaise may become contaminated when utensils used on gluten-containing food are double-dipped Wheat flour can stay airborne for many hours in a bakery or at home and contaminate exposed preparation surfaces and utensils or uncovered gluten-free products Oats — cross-contact can occur in the field when oats are grown side-by-side with wheat, select only oats specifically labeled gluten-free Pizza — pizzerias that offer gluten-free crusts sometimes do not control for cross-contact with their wheat-based doughs French fries Non-certified baked goods e.
Easily contaminated foods: Oats — look for oats that are specifically labeled gluten-free Pizza — pizzerias that offer gluten-free crusts sometimes do not control for cross-contact with their wheat-based doughs French fries Non-certified baked goods — e. If In Doubt, Go Without!
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