If you are having any symptoms or have any questions, please call 811 to speak with a registered nurse 24 hours a day.

What is gluten?

Gluten is a protein found in wheat, rye, barley and grain hybrids. Most people can eat gluten without any problems. However, some people could be sensitive to the gluten protein. Or they might have celiac disease, which can be a serious health condition. It causes your immune system to attack and damage your small intestine. People who have this should go on a gluten-free diet. A gluten-free diet means you avoid products that have gluten.

Path to improved health

Maintaining a gluten-free diet can be hard. Gluten is found in a lot of grains. The main ones are wheat, rye, barley and hybrid grains. It is in bran, bulgur, couscous, einkorn, durum, faro, farina, graham flour, matzo flour, kamut, semolina and spelt.

Avoid these foods and drinks, or check the ingredient list for sources of gluten:

• Pastas, breads, and cereals
• Croutons, breading and stuffing
• Processed deli meat, sausage, hot dogs, and salami
• Imitation bacon and seafood
• Sauces, gravies and thickeners
• Soup and soup bases, such as bouillon cubes
• Soy sauce and marinades
• Communion wafers
• Some candy
• Malt, malt flavoring, malt vinegar, and alcohol
• Beer and other alcohol

Sometimes gluten is added to unlikely non-food products, such as:

• Prescription and over-the-counter medicines.
• Dietary supplements, including vitamins.
• Lipstick, lip gloss, and lip balms.
• Play-Doh (if you have Celiac disease, be sure to wash your hands after handling it)

Eating gluten-free doesn’t mean you can’t enjoy a healthy, balanced diet. A wide variety of foods naturally are gluten free. These include:

• Fruits
• Vegetables
• Meat, fish and poultry (without marinade or coating)
• Rice (without sauce)
• Beans, legumes, and nuts
• Gluten-free flours, such as corn, potato, soy, rice, millet, and tapioca flours
• Most dairy products, including milk, cottage cheese, cream cheese and yogurt
• Wine, hard cider, and some alcohol

Things to consider

Celiac disease can be very serious. You can control it by avoiding gluten. It may take time to learn how to cut gluten from your diet. Your healthcare provider can help get you started by providing you with a list of foods you can and can’t eat. They also may suggest working with a registered dietitian who can create a plan to make sure you get all the nutrients you need.

At the beginning of your diet, you may need to take a supplement. This is only needed if your body wasn’t absorbing nutrients when you ate foods containing gluten. Be sure to choose a supplement that is gluten-free.

A gluten-free diet can help reverse damage caused by celiac disease. You’ll also feel much better. If you cheat on your diet, your symptoms and damage can come back. Tips for coping include:

• Learn as much as you can about gluten-free diets. There are plenty of books, cookbooks and websites about how to eat a gluten-free diet.
• Ask questions when you’re eating out. Ask your waiter or the chef about what ingredients are used in the menu items. Sometimes a gluten-free menu is available. Some restaurants even specialize in gluten-free diets.
• Join a support group. Contact your healthcare provider about finding a support group for people who have celiac disease. Talking to other people who are in the same situation as you can be helpful.

FOR MORE INFORMATION

Canadian Celiac Association

https://www.celiac.ca/living-gluten-free/diet-nutrition/