What Are Gluten Free Foods? Which Foods Don’t Have Gluten?

gluten ; It is the name given to a protein found in certain grains such as wheat, rye, oats and barley. Gluten helps food retain its shape by providing moisture. In addition, it allows the bread to leaven, rise and cause the bread to have a chewy texture. {one*}

Consuming gluten-containing foods is not a problem for many individuals. But those with conditions such as celiac disease , stomach ailments, or gluten sensitivity should avoid gluten to avoid bothersome symptoms. {2*}  Many nutrients and packaged foods contain gluten. Therefore, those who want to start a gluten-free diet should read the package labels well. 

There are many alternative foods for those who want to eat gluten-free. Some of the gluten-free foods are: 

Whole Grains

While some grain foods contain gluten , the rest are gluten-free products. When purchasing packaged foods, foods that are produced in the same place as gluten-containing foods should not be preferred. {3*} For example, oats are often processed in wheat-processing plants, which can cause cross-contamination. For this reason, it is necessary to confirm that the purchased oats are certified gluten-free. {4*} 

Some gluten-free grains include: 

• Quinoa 
• brown rice 
• Rice 
• Buckwheat 
• sweetcorn 
• Teff (Taf)  
• Ararot 
• Oats (make sure they are labeled gluten-free as they can be contaminated with gluten during processing) 

Cereals containing gluten include: 

• Wheat (Whole wheat etc.) 
• Rye 
• Barley 
• Triticale 

These gluten-containing grains are often used to make products such as bread, crackers, pasta, cereals, baked goods, and snack foods. 

Fruits and vegetables

All fresh fruits and vegetables are gluten-free. But some processed fruits and vegetables may contain gluten added as a sweetener or thickener. {5*} Gluten -containing ingredients that  can be added to processed fruits and vegetables   include hydrolyzed wheat protein, modified food starch, malt, and maltodextrin. 

Some gluten-free fruits and vegetables include: 

• Citrus fruits, including oranges and grapefruit 
• Muse 
• Elmalar 
• Strawberry 
• Peach 
• poverty 
• Cruciferous vegetables, including cauliflower and broccoli 
• Greens like spinach, kale, and Swiss chard 
• Starchy vegetables, including potatoes, corn, and zucchini 
• Green pepper 
• Mushrooms 
• Onions 
• Carrot 
• shame 
• Green beans 

Fruits and vegetables to consider before eating: 

• canned fruit and vegetables 
• Frozen fruits and vegetables (fruits and vegetables can be consumed fresh and frozen at home) 
• Dried fruits and vegetables (some may contain gluten-containing ingredients. Plain, unsweetened, dried fruits and vegetables are gluten-free.) 
• Pre-chopped fruits and vegetables (depending on where they’re prepared, they can   be cross-contaminated with gluten .) 

Proteins

Many foods contain protein, including animal and plant-based sources. But many protein-containing foods are gluten-free. {6*}  However, gluten-containing ingredients such as soy sauce, flour, and malt vinegar are often used as fillers or sweeteners. They are often added to sauces, rubs and marinades paired with protein sources. 

Gluten-free proteins include: 

• Legumes (beans, lentils, peas, peanuts) 
• Hazelnut  
• Red meat (fresh beef, pork and lamb) 
• Poultry (fresh chicken and turkey) 
• Seafood (fresh fish, scallops, and shellfish) 
• Tofu 
• Edamame

Proteins to check before eating include: 

• Processed meats such as hot dogs, salami, and bacon 
• Meat substitutes, such as vegetarian burgers 
• Mince 
• Proteins combined with sauces or seasonings

Any breaded meat, poultry, fish, and proteins combined with wheat-based soy sauce  are among the gluten –  containing proteins. 

Dairy products

Most dairy products are gluten-free. But those containing flavorings and additives should always be double-checked for gluten. {7*}  Some common gluten-containing ingredients that can be added to dairy products include thickeners, malt, and modified food starch. 

Gluten-free dairy products include: 

• Milk 
• Butter  
• Cheese 
• Cream cheese 
• Cottage cheese 
• sour cream 
• Yoghurt 

Dairy products to check before eating are flavored milks and yoghurts, processed cheese products such as cheese sauces and spreads, and ice cream mixed with gluten-containing additives. Malted milk drinks should not be consumed as they contain gluten. 

Fats and Oils

Fats and oils are generally gluten-free. But in some cases, gluten-containing ingredients can be mixed with fats and oils for flavor and thickening. 

Gluten-free fats and oils include: 

• Butter  
• Olives and olive oil 
• Avocado and avocado oil 
• coconut oil 
• Sesame oil 
• canola oil 
• Sunflower oil 

Fats and oils that should be considered before eating are cooking sprays and oils with added flavors or spices. 

Beverages

There are many gluten-free beverages available. However, additives containing gluten are mixed into some beverages. Also, some alcoholic beverages are made with malt, barley, and other gluten-containing grains, and those on a gluten-free diet should avoid these beverages. {8*}

Gluten-free drinks include: 

• His 
• Fruit juice without additives 
• Coffee 
• Tea 
• Certain spirits, including wine, hard cider, and beer made from gluten-free grains such as buckwheat or sorghum 
• Sports drinks, soda and energy drinks 
• Lemonade 

Drinks to be considered before drinking; any beverages that contain added flavorings or blends, such as coffee coolers, and pre-made smoothies. Also, distilled liquors like vodka, gin, and whiskey are   known to trigger a gluten reaction in some individuals, even if they’re labeled gluten-free . Beverages containing gluten are liqueurs and malt beverages. 

Spices, Sauces and Condiments

Spices, sauces and condiments often contain gluten. Although most spices, sauces, and seasonings are gluten-free, gluten-containing ingredients can sometimes be added as emulsifiers, stabilizers, or flavor enhancers. Some common gluten-containing ingredients added to seasonings, sauces, and seasonings include modified food starch, maltodextrin, malt, and wheat flour. 

Gluten-free seasonings, sauces, and seasonings include: 

• Tamari 
• coconut  
• white vinegar 
• Distilled vinegar and apple cider vinegar 

Spices, sauces and seasonings that should be checked before eating are as follows: 

• Ketchup and mustard 
• Tomato sauce 
• Pickle 
• BBQ sauce 
• Mayonnaise 
• Salata sosu 
• pasta sauces 
• dry spices 
• Salsa sosu 
• bouillon cubes 
• Marinatlar 
• Sauce and stuffing mixes 
• rice vinegar 

Wheat-based soy sauce, teriyaki sauce, and malt vinegar  are among the gluten  -containing seasonings, sauces, and seasonings. 

Foods to Be Considered for Gluten Content

If malt-based ingredients are written on the packages, including modified food starch and maltodextrin (if made from wheat, it will be indicated on the label), malt vinegar, malt extract and malt syrup, it means they contain gluten. In addition, wheat-based ingredients such as gluten stabilizer, soy or teriyaki sauce, wheat protein, and wheat flour are also substances that indicate that the food contains gluten. 

In cases where a product’s ingredients are not clear enough, it’s a good idea to contact the manufacturer to make sure the food item does not contain gluten. 

What Are the Risks of a Gluten-Free Diet?

Gluten is found in many nutritious foods, including whole grains such as wheat, barley and rye. Also, some processed, gluten-free food products are not fortified with vitamins and minerals. Therefore, a gluten-free diet that lacks nutritional diversity; It increases the risk of folate, riboflavin, niacin and iron deficiency. {9*} Gluten-free diets are also poor in fiber, which plays an important role in digestive system health. {10*}

Therefore, before following a gluten-free  diet, it is necessary to prepare the meals well in order to reduce the risk of side effects and to have a healthy diet. Individuals should seek help from a dietitian if necessary.