Celiac disease is an autoimmune disorder that triggers an immune response to gluten, a protein found in wheat, barley, and rye. For those diagnosed with this condition, consuming even small amounts of gluten can damage the small intestine, leading to symptoms like bloating, diarrhea, fatigue, and nutrient deficiencies. Managing celiac disease requires strict adherence to a gluten-free diet, but knowing which foods to avoid can sometimes be challenging.
Hidden Sources of Gluten
While most people are aware that bread, pasta, and baked goods made with wheat flour contain gluten, many processed and packaged foods also have hidden sources of gluten that can easily be overlooked. Some surprising foods that often contain gluten include:
Sauces and Dressings – Many store-bought sauces, gravies, and salad dressings use wheat flour or malt vinegar as a thickener. Soy sauce, in particular, is a common source of hidden gluten.
Processed Meats – Deli meats, sausages, and even some ground meats can contain gluten as fillers or binding agents. It’s always important to check ingredient labels or opt for certified gluten-free products.
Flavored Chips and Snacks – While plain potato chips and corn chips are naturally gluten-free, flavored varieties often contain gluten-based seasonings.
Soups and Broths – Many canned soups and bouillon cubes contain wheat as a thickening agent. Even some homemade soups may not be gluten-free if they include traditional roux or pasta.
Candy and Chocolate – Some candies and chocolate bars use malt extract or wheat-based ingredients as stabilizers, making them unsafe for those with celiac disease.
Cross-Contamination Risks
For those with celiac disease, even trace amounts of gluten can cause health issues. This is why cross-contamination is a significant concern. Using the same toaster, cutting board, or frying oil for gluten-containing and gluten-free foods can introduce small amounts of gluten into a person’s diet. This makes dining out particularly tricky, as restaurants may use shared cooking surfaces or utensils.
To minimize risk at home, it’s crucial to have dedicated gluten-free cookware, utensils, and storage areas. When grocery shopping, always look for certified gluten-free labels, as these products are tested to ensure they meet strict gluten-free standards.
Alternative Gluten-Free Foods
Fortunately, there are many delicious and nutritious gluten-free alternatives available. Some naturally gluten-free grains and starches include:
Quinoa – A protein-rich grain that works well as a substitute for rice or pasta.
Rice – Both white and brown rice are safe and versatile options.
Buckwheat – Despite its name, buckwheat is entirely gluten-free and can be used for pancakes, noodles, and porridge.
Almond and Coconut Flour – Great alternatives for baking that provide unique textures and flavors.
Corn and Legumes – Corn tortillas, chickpea flour, and lentils are excellent gluten-free options for meals.
How CARESPACE Naturopaths and Dietitians Can Help
Managing celiac disease can feel overwhelming, but you don’t have to navigate it alone. At CARESPACE, our naturopaths and dietitians specialize in helping individuals with celiac disease create a balanced, sustainable gluten-free lifestyle. Whether you’re newly diagnosed or struggling with symptoms despite being gluten-free, our team can provide personalized nutrition plans, meal planning guidance, and strategies to reduce cross-contamination risks.
Our naturopaths can also address underlying digestive health concerns, nutrient deficiencies, and inflammation caused by past gluten exposure. Many individuals with celiac disease experience difficulties absorbing essential vitamins and minerals like iron, calcium, and B vitamins. With a holistic approach, our experts work to optimize your gut health, boost energy levels, and improve overall well-being.
If you’re looking for expert guidance on maintaining a healthy gluten-free diet, CARESPACE is here to support you every step of the way. Book an appointment today to start your journey towards better digestive health and improved quality of life.
