FAQs about a Gluten-Restricted Diet

Questions answered by Dr. Ida Laquatra, Heinz Director of Global Nutrition
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Idamarie Laquatra earned her graduate degrees in nutrition from The Pennsylvania State University. A licensed registered dietitian, Dr. Laquatra has experience in the clinical, academic and business fields. She has extensive training in nutrition counseling, has conducted research in this area, and authored and co-authored articles in peer-reviewed journals and chapters in texts. Dr. Laquatra is an active member of the American Dietetic Association (ADA).

What ingredients and foods contain gluten?

  • Gluten-Containing
  • Barley (includes: malt)
  • Bulgur
  • Couscous
  • Durum
  • Farina
  • Flour (from restricted grains)
  • Graham flour
  • Matzo
  • Rye
  • Semolina
  • Spelt
  • Triticale
  • Wheat

What are safe grains and foods?

Safe Grains
  • Amaranth
  • Arrowroot
  • Bean flours
  • Buckwheat
  • Cassava
  • Chickpea flour
  • Corn
  • Corn grits, cornmeal, corn flour, cornstarch, corn bran, corn on the cob
  • Flax seed
  • Millet
  • Nut flours
  • Oats (pure, uncontaminated)
  • Popcorn
  • Potato flour, potato starch
  • Quinoa
  • Rice (flour, brown rice, white rice, wild rice, rice bran)
  • Sorghum
  • Soy (flour, soybean)
  • Tapioca (pearls, flour, starch)
  • Yucca
Safe Food Groups

Fruits and vegetables (in their natural state, fresh, canned or frozen), fruit juices Meat, poultry, eggs, nuts, legumes (in their natural state), nut butters Milk, most plain or fruit yogurt (with no granola), cheese, ice cream/puddings with no cookies or brownies Fats: oils, butter, margarine, mayonnaise

Packaged Foods: Look for “Gluten-Free” next to or below the ingredient list ners, pure chocolate, vinegar (except malt vinegar), spices, olives, pickles, plain mustard, ketchup, jam, jelly, syrup, coffee, tea, fruit drinks, soda, iced tea, alcohol (except regular beer*)

*Note: there are gluten-free beers available

How can you enhance flavor and taste on a gluten-restricted diet?

Gluten-free doesn’t mean flavor-free. Spices and some condiments like Heinz® Ketchup do not contain gluten. Different vinegars and lemon and orange zests can also add flavor to chicken, fish and vegetables.

What are the “watch-outs” when following a gluten-restricted diet?

Always check the ingredient list to make sure there are no gluten-containing ingredients. Manufacturers must identify the presence of ingredients that contain protein derived from wheat in the list of ingredients. You can also check the allergen information located next to or below the ingredient list. If you see “wheat” in the allergen statement, pass on that product. There are gluten-free replacements for breads, cereals, pasta, muffins, cakes, pies and cookies. Often, these foods are lower in fiber and higher in sugar, fat and calories. As a rule of thumb, shop for foods that have 3 or more grams of fiber per serving. Limit total fat to less than 65 grams daily. Gluten-free desserts such as cakes, pies and cookies can be included in small portions if you have the flexibility for the added calories and sugar.

How can you make sure you are eating a nutritious diet?

The gluten-free diet should be varied and nutritious. There are many foods that are naturally gluten-free. You can enjoy meats, poultry and fish, nuts, seeds, plenty of fruits and vegetables, milk and many milk products, and certain grains (see list above). Choose foods for your meals and snacks from these groups, focusing on variety to ensure that you get the nutrients you need.

What are some ideas for entertaining while on a gluten-restricted diet?

If you are a guest, you can offer to bring a dish—that way, you are in control of the ingredients. A vegetable tray can be a nice appetizer. If you are hosting an event, you can use rice or polenta as the grain with the meal, or serve two vegetables instead of one. A fresh fruit tray with a dip or baked fruit, such as apples or pears served with ice cream can top off a meal.

How can I eat out when I am restricting gluten?

More and more restaurants are sensitive to allergies. Usually, plain foods without gravies or breading will be your best bets. Don’t be afraid to ask your server about the ingredients used in preparing the foods. It may be safer to ask if the product is made with flour or bread crumbs rather than asking if something contains gluten, because not everyone is familiar with the term. Because cross-contamination is a concern when eating at restaurants, it may be best to stay away from fried items.

Where can I find more information about Celiac Disease?

American Dietetic Association
American Celiac Society
Celiac Disease Foundation
Celiac Sprue Association
Gluten Intolerance Group