What is the best way to tell if I am buying a gluten-free product?
This article will explore the subject of how to identify if a product truly is gluten-free. This is a vital skill for people who have coeliac or gluten-sensitive disease. This video will explain why this is important and how you can get started. We'll also give some examples of gluten free products, as well as provide tips to help your gluten-free journey.
It is important to identify gluten-free products
It is important for people with wheat allergies, coeliacs, or gluten sensitivities to know if a food product contains gluten. Gluten consumption can cause a variety of health problems in those with coeliac disease, non-coeliac gluten sensitivity and wheat allergy.
According to research , nearly 1 percent of the world's population suffers from coeliac (source: Coeliac Disease Foundation), which explains the increasing demand for gluten free products. Understanding how to identify gluten-free products will help you manage your symptoms and improve overall health.
What to look out for when you start:
Look for gluten-free labels on packaging to identify gluten-free foods. Be aware, however, that country-specific regulations may vary. The FDA in the US stipulates that food labeled as 'gluten free' must have less than 20 parts-per-million (ppm), which is considered safe by most coeliac disease sufferers.
Not all gluten-free food is labeled. It's important that you also become familiarized with the common gluten-containing ingredients, like wheat, barley and rye. If you are unsure, ask the manufacturer for more information.
Gluten-free Products Examples
- Rice is gluten-free by nature.
- Quinoa is gluten free and a grain alternative.
- All three legumes - beans, lentils and peas - are naturally gluten free.
- Fish and meat: Meats and fish that are fresh and unprocessed, and have not been processed with gluten in them. Avoid breaded or processed versions.
- Fresh fruits and vegetables: all fresh fruit and vegetables are free of gluten.
- Some processed cheeses may contain gluten.
- All nuts and seeds are gluten-free.
- The versatile potato is another naturally gluten-free option.
- Gluten-free corn and cornmeal
- Fresh Eggs are Gluten-free.
Other Tips to Identify Gluten-free Products
It can be beneficial to start a gluten free diet by focusing on naturally gluten free foods like fruit, vegetables and protein. You should also read the labels of products carefully as they may have hidden gluten sources. Cross-contamination is a concern, particularly when eating out. Consult a dietitian if you want to make sure that your gluten-free eating plan is meeting all of your nutritional requirements.
Conclusion
It is important for people with gluten intolerance or coeliac to be able identify whether a food product contains gluten. Understanding the importance of being gluten-free, understanding what to look out for, becoming familiar with gluten-free food examples, and using our tips will help you navigate through your journey. When in doubt, seek out professional advice, or ask the food manufacturer for further information.
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