A: Gluten is a protein that is found in some grains. In nature, this protein is responsible for supplying the grain seed with nutrients to get it germinated. In our food, gluten is the glue-like substance that sticks your bread and baking together. It also gives your food its pleasing flavour and texture. Gliadin is a technical name for specific segments of gluten.
This gluten protein is found only in these three grains
- wheat (Gliadin)
- barley (Hordein)
- rye (Secalin)
Q: Is Gluten found in Oats?
A: There has been controversy for years as to whether or not it is okay to eat oats if you are on a gluten-free diet. Oats do not naturally contain gluten - but this grain can be very easily contaminated during harvesting and processing. However, some people are intolerant to both oats and gluten.
Q: Is Gluten found in Rice or Corn?
A: The good news is that gluten is not found in rice and corn. The bad news is that gluten is a useful protein in the manufacturing of many processed foods.
Q: What is a Gluten-free diet?
A: A gluten-free diet means avoiding all foods that contain wheat, rye, barley' and possibly oats for some people.
This means that you need to avoid all grains, pasta, cereals and processed foods that contain wheat, barley and rye ingredients.
Despite these restrictions, you can still eat a well-balanced diet with a huge variety of foods, including appropriate gluten-free replacements of breads and pasta. For example, instead of wheat flour, you can use flours made from potato, rice, soy or beans.
Q: What can I eat?
A: A good place to start is with the food that you can eat! This is a short but complete list.
- All unprocessed fruits.
- All unprocessed vegetables and beans.
- All unprocessed meats, fish, poultry, eggs.
- All simple dairy products.
- All unprocessed gluten-free cereals.
- All unprocessed nuts.
Q: Which cereals/grains are gluten-free?
A: The following is the list of gluten-free grains. However, yet again if these are processed, you have to check that they remain gluten-free.
- Rice (flour, cakes, biscuits, pasta, bran, puffs, crackers).
- Corn/maize (flour cornmeal, puffs, pasta, crackers).
- Sago, tapioca.
- Buckwheat flour (buckwheat is not wheat).
- Legumes - soy; lentils (whole, flour or sprouts).
- Potato - flour.
- Sorghum.
- Millet
- Oats - for those who can tolerate them.
Q: Which foods do I have to avoid?
A: This is a short list. You need to avoid all foods made from:
- Wheat
- Rye
- Barley
- Flour from any gluten-containing grains.
- Products made from such flour (e.g pasta, bread, cakes, rusks, crackers, biscuits, crumpets, bagels, pancakes, pikelets, cookies and muffins).
- Malt and malt vinegar.