How to Change to a Gluten- and Flour-Free Diet

Gluten- and flour-free diets are recommended for a number of conditions, ranging from celiac disease to mild gluten intolerance to more complex conditions such as autism or ADHD. Gluten is a type of protein which is found in a number of common grains and is also included in many common foods, making gluten avoidance a skill to learn if you or someone you love has been placed on a gluten and flour-free diet.

Instructions

Going Gluten and Flour Free

1

Avoid the grains which contain gluten as the initial goal of a gluten-free diet. Not all types of grains include gluten, so you will have to memorize those that do to avoid inadvertently including some measure of gluten into an otherwise restricted diet. According to the Mayo Clinic, the primary grains containing gluten include barley, rye, wheat, durham, bulgur, matzo, triticale, spelt, kamut, kasha, semolina, farina, and graham flour. While oats do not contain any measure of gluten on their own, they are often produced in facilities that also handle wheat, making the possibility of cross-contamination likely. Thus, avoid oats unless you are specifically told that they are guaranteed gluten-free.

2

Know which foods are likely to contain gluten so that you can avoid them altogether. These include many common food items such as gravy, pasta, soup, bread, crackers, cereal, cakes, pies, candy, beer, salad dressings, all types of sauces (even soy), processed meats and imitation meats. Get in the habit of checking the label ingredients of your favorite foods to look for the presence of any of the aforementioned grains, gluten, or flour.

3

Limit your food intake to guaranteed gluten-free foods. The safest way to structure your diet is around fresh fruits, vegetables and lean protein sources like poultry, seafood, eggs, and low-fat meats. Although this may seem carb-restrictive, a gluten-free diet need not adhere to a low-carb approach--simply increase your intake of fruits and vegetables if you want to get more carbs into your diet. Finally, rice is another gluten-free item that can be used to increase your daily level of carb consumption.