What’s Gluten?
Gluten is a general name for the proteins found in wheat, rye, barley, and triticale (a cross between wheat and rye). It helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that may not be expected.
Here are some examples of foods that commonly contain gluten:
- Breads and baked goods: such as cakes, cookies, pastries, and pizza dough.
- Pasta: including traditional pastas like spaghetti and penne.
- Cereals: unless labeled gluten-free, many breakfast cereals contain gluten.
- Beer: most beers are brewed with barley, although there are now gluten-free options available.
- Sauces and gravies: many use wheat flour as a thickener.
- Soup: similar to sauces, many soups use gluten-containing ingredients as thickeners.
- Processed foods: many use gluten-containing ingredients as additives for flavor, texture, or as a stabilizing agent.
How to avoid gluten products for an elimination diet:
- Check labels for the specific mention of gluten or wheat.
- Many grains and starches are naturally gluten-free, such as:
- Breads/cereals/starches: products made from rice, quinoa, buckwheat, soy, potato, and millet.
What’s Dairy?
Dairy refers to products made from the milk of mammals, such as cows and goats.
Here are some common examples of dairy products:
- Milk, cheese, ice cream, yogurt
How to avoid dairy for an elimination diet:
- Consider dairy alternatives, including rice, soy, and nut milks.