Gluten Free Substitutes

Gluten is a type of protein found in wheat, barley and rye grains. Some people are allergic to gluten or suffer from celiac disease. Celiac disease causes inflammation and injury to the intestines when the sufferer eats any foods containing gluten. A person on a gluten-free diet must avoid wheat, barley and rye, even in small amounts. It isn’t easy to avoid gluten. Grains are a common ingredient in many types of foods. Learn to read the labels and avoid illness caused by gluten in processed foods. 

A gluten-free diet means no more wheat, barley and rye bread, muffins, hamburger buns, bagels, croissants, pie crusts and pizza breads. Rice and potato flour alternatives are available at most health food stores and some major supermarkets. It is important to read the label to make sure that rice and potato flour foods do not contain gluten. Rice cakes, corn chips and popcorn are a healthy and safe alternative to wheat crackers and snacks. Rice or potatoes can substitute for breads at meals. In place of wheat pasta, select rice noodles instead. Gluten-free spaghetti and other pasta noodles can be found at health food stores.

You will probably have to give up your favorite box of breakfast cereal if you develop a gluten allergy, or if you are diagnosed with celiac disease. Most breakfast cereals are made with wheat, barley, rye or the malt and starch from these grains. Hot wheat cereal is definitely off the menu. Rice and corn-based cereal should be safe, but make sure to read the label to ensure that your cereal is 100% gluten-free. Cookies, cakes and pie crust made with wheat flour are definitely out. Select only 100% gluten-free alternatives, which are often available at supermarkets and health food stores.  

For more information about a gluten-free diet and celiac disease, see:

Mayo Clinic, Gluten Free Diet: What’s Allowed, What’s Not