People with celiac disease must follow a gluten-free diet for life. But you can still enjoy a great selection of delicious and nutritious foods! Fill your plate with vegetables and fruits, protein foods, and gluten-free whole-grain foods. Read on to discover the wonderful flavors you can safely enjoy.

About celiac disease
Celiac disease is a condition in which your small intestine is damaged by eating foods that contain gluten. Gluten is a type of protein found in many grains such as wheat, barley, rye and all foods that contain these grains.

If your small intestine is damaged, your body may have difficulty absorbing nutrients like proteins, fats and vitamins. Over time, not being able to absorb these nutrients can lead to anemia, osteoporosis, nerve damage and other health problems. This is an important reason for people with celiac disease to follow a gluten-free diet.

Celiac disease is different from a wheat allergy.
Symptoms of these two problems can be similar as both can lead to cramping, diarrhea, and bloating. But in a wheat allergy, your immune system reacts to the presence of wheat proteins (not necessarily gluten). However, unlike celiac disease, a wheat allergy does not damage the gut but can cause other uncomfortable and harmful reactions.

If you have these symptoms when you eat wheat, it’s important to work with your doctor so they can make a proper diagnosis.

What foods should I avoid on a gluten-free diet?
Celiac disease is curable by following a lifelong gluten-free diet. For someone with celiac disease, going gluten-free can only improve health and well-being!

If you have celiac disease, you cannot eat cereals that contain gluten, such as:
– Barley
– The Rye
– Triticale
– Wheat (including couscous, bulgur, spelled and kamut)
Foods that contain these grains such as pasta, cereal, bread, pizza, crackers, cookies and cake should also be avoided.

What foods can I eat safely?
Many foods are safe! Some popular grains that are a delicious component of a gluten-free diet include:

• Buckwheat
• The corn
• linen
• All legume-based flours (soya, chickpeas, lentils, broad beans, etc.)
• millet
• Potato
• pure oats
• Quinoa
• Rice
• sorghum
  These grains can be made into pasta, bread and various baked goods which are available at many grocery stores and can also be ordered online. If you like to cook, you can also make your own gluten-free versions of your favorite dishes. For a longer list of grains and flours that are allowed on a gluten-free diet, click here.

Besides grains, you can also safely enjoy:
– All fresh fruits and vegetables
– Milk, cheese and yogurt
– Fresh meat, poultry and fish (avoid that which has been breaded or marinated)
– Legumes such as chickpeas, lentils, kidney beans and dried peas
– Eggs
– Soy beverages, tofu
– Nuts and seeds
– Oil, butter and margarine

Reminder!
Although the foods listed above are naturally gluten-free, they may contain gluten when used to prepare other foods. For example, wheat is often used in the preparation of stewed beans or charcuterie. Click here for a longer list of foods that may contain added gluten.

Can people with celiac disease eat oats?
Most adults with celiac disease can safely eat up to 3/4 cup (175 mL) per day of pure oats (dry scoop). However, it is important to use only pure, uncontaminated oats. Since most oats sold in North America are processed near or with grains that contain gluten, oats may also contain some gluten.

Useful tips:
Stricter Canadian guidelines require that the presence of gluten in products be clearly indicated on the label. The ingredient list will say “contains wheat/gluten” if the product contains this ingredient.
Read food labels every time you shop. Ingredients may change without notice, even food ingredients

• that you have already purchased before.
• If you are in doubt about an ingredient, call the company and ask questions.
• Beware of hidden sources of gluten found in:
  – Beer

            - Chocolate bars (especially those containing waffles)

            - Coffee and flavored tea

            - Charcuterie, sausages and hotdogs

            - Sauces (such as soy sauce or teriyaki), stocks, marinades

            - Certain medications (check with your pharmacist)

In summary
The pleasure of eating delicious food is not lost on people with celiac disease. With a little planning, smart shopping, and a taste for adventure, you can still enjoy cooking and dining while on a gluten-free diet.