Quiz: How to Live Gluten-Free

Gluten is a protein found primarily in wheat, barley, and rye. These grains are processed and used as starches and binders in many processed foods. You can also find gluten in medicines, lip balms, and vitamins.

Common symptoms of a gluten intolerance include diarrhea, cramping, bloating, gas, constipation, and anemia. Celiac disease, which is due to gluten intolerance and is an autoimmune disease, has many of the same symptoms. A unique rash called dermatitis herpetiformis affects 15% to 25% of people with celiac disease. The intensely itchy rash may show up on your elbows, knees, and buttocks. If you have these symptoms, talk to your doctor.

The only way to live symptom-free from celiac disease or a gluten intolerance is to always avoid foods with gluten. You may lose weight by eating gluten-free, but gluten-free doesn’t mean calorie-free. Eating fruits and vegetables is great, but make sure you’re getting all the nutrients necessary for a healthy diet. Talk to your doctor or a dietitian about eating healthy while eating gluten-free.

You can find out whether you have celiac disease from a simple blood test. The blood test is looking for specific proteins in the blood. If you already cut gluten from your diet, you need to eat foods with gluten for several weeks before testing. If the blood test is positive, your doctor may confirm it with an endoscopic biopsy, taking a small sample of the small intestine.

Quinoa is a “superfood” from the Andes Mountains that’s gluten-free and very nutritious, with high levels of protein and amino acids. It is an excellent, inexpensive alternative to grain. Quinoa may be eaten cooked like rice or couscous. It can also be ground into a flour. Some gluten-free pastas are made from quinoa flour.

There’s no way to tell by looking at cooked foods whether they are gluten-free unless they are plainly cooked meats, fish, or vegetables. Look out for things like breading or sauce -- especially cream sauce. Read the labels and ask questions. When in doubt, don’t eat it.

There’s no gluten in distilled spirits like wine and hard liquor. But some wine coolers and bottled mixed-liquor drinks have ingredients with gluten. Beer is made from grains that have gluten, but there are gluten-free beers on the market.

Grits, which are made from corn, are gluten-free. Regular bagels and pancakes made with wheat flour are a no-no, but gluten-free mixes are available. Unless it’s made with gluten-free bread, toast is off the breakfast menu.

Fruits and vegetables are naturally gluten-free, so fill your grocery cart with as much as you want. Most frozen prepared meals, snack foods, and cereals contain gluten.

Many supermarkets have gluten-free products like bread, cookies, cereals, and even frozen prepared foods in their health food section. Check with your store manager to see if they have a list of gluten-free foods.

Some parents of children with Autism Spectrum Disorder believe their child’s behavior gets better if they eat gluten-free, but researchers disagree. One study showed that putting children with ASD on a gluten-free, casein-free diet didn’t significantly affect their sleep or behavior difficulties.

Recent studies have shown that people with celiac disease may be able to tolerate small portions of oats that are "pure," or not contaminated with gluten-containing grains during processing. Check with your doctor or dietitian before adding oats to your diet.

Unless they are labeled gluten-free, most pretzels are made with wheat flour. But cheer up: There are several brands of gluten-free pretzels. You can eat other snacks like tortilla chips (made from corn), rice cakes (the unflavored kind), some potato chips, and popcorn. Make sure to read the label.

Manufacturers are required to list wheat but not gluten on their labels. Manufacturers change ingredients often, so check the label every time you shop to make sure no ingredients that may contain gluten have been added. Gluten may be found in barley, rye, triticale, malt, malt flavoring, malt vinegar, and more. Check the food manufacturer’s web site to see if there's a list of gluten-free foods they produce.

Some people can’t tolerate even a tiny bit of gluten, so it’s important to keep prep areas and appliances gluten-free. If you use the same toaster to prepare regular and gluten-free toast, tiny crumbs from the regular bread stick to the gluten-free toast. Those little particles can aggravate a gluten intolerance.

The plainer the food, the less likely it is to have any gluten on it or in it. Don’t be shy about asking questions, even about the ingredients in spice blends. Stay away from breading or sauces made with flour and foods that are deep-fried, unless they have a separate fryer. Ask your server if they have a gluten-free menu.