Many celiac or gluten intolerant people make the mistake of believing they need to limit themselves to just a few products that they feel "safe" with. These products become the staples of their diet as they are too scared to try new products or ingredients, just in case a reaction occurs to a new ingredient. Putting these restrictions on a diet is not necessary and can lead to social pressures of not feeling comfortable when eating out. The key to this issue is education and knowledge. It is vital to be able to recognise what ingredients are gluten free and what are not,simply by reading the ingredient list of a product. The easiest way to do this is to understand the rules about food labeling.
It is important to keep up with the advances in food labeling as this will open up a whole new world to new products as labeling laws change.
At this present time there are no world wide food labeling laws; it is regulated by the individual country's food standards. Each organization decides what level of gluten is permissible and how allergens must be declared on food labels.
This can be tricky when traveling, but many organizations have similar rules. The crossed grain logo is recognized world wide as a symbol for “gluten free”. If you see this logo on any product, it automatically means there is no gluten in that product.
Some foods are naturally gluten free so it will not matter were you are in the world, these foods will be safe to eat.
Foods that are naturally Gluten Free . These include a large variety of foods such as:
- Fats and oils
- Milk (except flavored milk – you need to check the ingredient list)
- Nuts, legumes and seeds
- fresh fruit and vegetables
- unprocessed meat (beef, lamb and pork), poultry and fish - cold meat bought from a delicatessen MAY contain gluten. Ask the shop assistant and check the ingredient list.
- rice, corn (maize), sago, soy, tapioca, buckwheat, millet, amaranth, sorghum, quinoa and arrowroot.
Just imagine the yummy recipes you could just make from all these foods alone!!
See what other foods are available that you can eat.
For a more detailed explanation of labeling laws by country click on the link provided:
Good luck on your shopping journey.