8种食物可以避免使用面筋不耐受（和7种食物）

Many people avoid gluten, a group of proteins found in grains like wheat, barley, and rye, due to personal preference or a medical condition ( 1 ).

Celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) all involve an adverse reaction to gluten and are treated with a gluten-free diet. These conditions are considered forms of gluten intolerance ( 2 ).

While both celiac disease and NCGS may lead to intestinal damage and cause symptoms like diarrhea, gas, and bloating, celiac is an autoimmune condition linked to other serious health effects, such as anemia, stunted growth, and neurological effects ( 2 ，，，， 3 ，，，， 4 ).

小麦过敏是指对小麦蛋白的过敏反应，其症状可能危及生命。这种情况是用无麦饮食治疗的，不一定是无麸质饮食（ 5 ).

Although people with wheat allergies must avoid wheat, most are able to eat other grains, including gluten-containing ones like barley and rye.

同时，患有乳糜泻和NCG的人必须避免所有含麸质食物以控制症状。值得注意的是，许多健康食品自然不含麸质，并且有很多公司生产不含麸质的产品。

Here are 8 foods to avoid if you have a gluten intolerance, as well as 7 you can safely eat.

Foods to avoid

You should steer clear of the following foods if you have a gluten intolerance.

1。含麸质grains

Grains that contain gluten include:

• 小麦
• barley
• rye
• 黑麦
• farina
• spelt
• kamut
• 小麦浆果
• 麦香
• couscous

Note that燕麦自然无麸质但是在加工过程中可能会被麸质污染。

2。Most breads, crackers, and wraps

大多数面包，饼干和包裹都包含面筋。肯定知道的唯一方法是阅读成分列表并检查以查看使用了哪些谷物。

If you have a gluten intolerance, avoid the following:

• white bread
• 全麦面包
• potato bread
• rye bread
• sourdough bread
• 小麦饼干
• whole wheat wraps
• flour tortillas
• 大饼
• 百吉饼

3。Certain condiments

尽管调味品似乎不太可能是面筋的来源，但许多受欢迎的含有面筋。这些包括：

• soy sauce
• barbecue sauce
• salad dressings
• marinades
• cream sauces
• spice blends
• gravy mixes
• 麦芽醋
• 番茄酱

As an alternative, you can make your own condiments from gluten-free ingredients or purchase ones that are certified gluten-free.

4。Most baked goods

Baked goods are typically made with wheat flour or other gluten-containing grains. As such, people with a gluten intolerance should largely avoid these foods:

• 蛋糕
• 饼干
• 糕点
• soft and hard椒盐脆饼
• doughnuts
• muffins
• pancakes and waffles

5.基于小麦的意大利面

Pastas are a staple food in many cultures. Although无麸质替代品存在，大多数传统面食都是由含麸质谷物制成的：

• noodles
• 意大利面
• gnocchi made with wheat flour
• 水饺

6.一些零食食品

零食是面筋的常见来源。含麸质snacksinclude:

• 椒盐脆饼
• granola bars
• cereal bars
• 筹码
• energy bars
• 饼干
• snack mixes
• candy bars

7. Certain beverages

Some drinks are made with ingredients that contain gluten, so it’s important to read labels. Beverages that may contain gluten include:

• 啤酒
• bottled wine coolers
• 预制咖啡饮料
• 混合饮料
• 商业的chocolate milk

8. Several processed foods and other items

许多加工食品和其他受欢迎的食品也可能含有面筋。这些包括：

• 肉类替代品,年代uch asveggie burgersand hot dogs
• 准备的午餐肉
• 加工奶酪
• 鸡蛋替代品
• 罐头汤和汤混合
• 布丁和瞬时甜点混合
• certain ice creams
• breakfast cereals
• french fries and other fried foods
• 调味豆腐

Summary

包含面筋的食物包括面包，意大利面，饼干，烘焙食品，许多谷物以及几种饮料和加工食品。

Foods to eat

Though it may seem as if most foods are off-limits when you’re intolerant to gluten, many delicious and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.

如果你是gluten intolerant, you can enjoy the following foods.

1.水果和蔬菜

Fruits and vegetables are naturally gluten-free. However, keep in mind that certain products, such as battered vegetables and candy-coated fruit, may contain gluten. The following are some options:

• apples
• avocados
• berries
• 香蕉
• 柑橘类水果
• plums
• 桃子
• spinach
• kale
• 洋葱
• 地瓜
• 西兰花
• cauliflower
• 萝卜
• peppers
• butternut squash
• zucchini
• 布鲁塞尔芽菜
• mushrooms

2。Legumes

豆类和小扁豆不含麸质，这就是为什么它们通常用于制作面食替代品和其他无麸质产品的原因。它们包括：

• 红扁豆
• black beans
• chickpeas
• kidney beans
• cannellini beans
• pinto beans
• peas
• adzuki beans

3。Gluten-free grains and grain products

Although many grains are off-limits for people with a gluten intolerance, some grains are gluten-free. They include:

• 藜麦
• buckwheat
• 小米
• 高粱
• oats
• 小米
• 苋菜
• wild rice
• corn
• 特夫
• 糙米
• 这些谷物制成的无麸质面包，饼干和其他烘焙食品

To reduce the risk of cross-contamination, be sure to only buy products that have been certified gluten-free.

4。Animal proteins

Animal proteins like the following are naturally gluten-free:

• eggs
• meat
• poultry
• 鱼
• shellfish
• dairy products like yogurt and起司

5.坚果和种子

坚果和种子不含麸质，并提供富含营养的脂肪来源。更重要的是，它们可以制成无麸质面粉。坚果，种子及其黄油的好选择包括：

• 南瓜子
• 葵花籽
• cashews
• almonds
• 花生酱
• macadamia nuts
• walnuts
• almond butter
• 胡桃
• hazelnuts
• Brazil nuts
• pistachios

6. Certain seasonings and condiments

The following seasonings and condiments are safe for those following gluten-free diets:

• apple cider vinegar
• 罗勒，迷迭香和香菜等新鲜草药
• 香蒜
• 大多数莎莎酱
• most dried herbs and spices
• 椰子阿米诺斯
• hummus
• guacamole
• sauerkraut
• tahini
• mustard

7. Healthy fats and oils

大多数健康脂肪的来源（例如以下）不含麸质。

• full fat yogurt
• 起司
• 橄榄油
• avocado oil
• 坚果，种子和坚果黄油
• avocados
• 不加糖的椰子

Summary

Foods that are safe to eat if you have a gluten intolerance include nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.

外出就餐技巧

Many restaurants don’t offer gluten-free meals, so it’s important to know what’s safe to order if you have gluten intolerance and are going out to eat.

If you have celiac disease, NCGS, or a wheat allergy, it’s important that you inform the waitstaff. The restaurant is much more likely to take your condition seriously if they know you can’t have gluten for medical reasons.

通常，除非餐厅提供无麸质选择，例如糙米面食或无麸质谷物，否则您应该远离面食，面包和谷物菜肴。

You’ll also need to steer clear of bread baskets. Instead, ask the waitstaff to bring a gluten-free appetizer likeedamame，一种辣椒或简单的沙拉，或带有鹰嘴豆泥的碎屑板。

油炸食品，，，，such as french fries, fried chicken, fried fish, and mozzarella sticks usually contain gluten, so you should avoid these foods as well.

When choosing a meal, keep it simple and use the following steps to create a gluten-free meal:

• 选择一个蛋白质source:鱼，，，，shrimp, chicken, beef, beans, plain tofu, lentils, etc.
• Choose a gluten-free starch or grain:potatoes, sweet potatoes, winter squash, amaranth, quinoa, brown rice, etc.
• 选择非淀粉蔬菜：西兰花，，，，cauliflower, pepper, mushrooms, zucchini, spinach, green beans, etc.

可定制的沙拉和无麸质谷物碗做出了不错的选择。

如果您不信任餐厅使用的沙拉敷料或调味料，则可以从家里带上自己的。只需将少量倒入便携式玻璃罐或瓶中即可。

To ensure that you’ll have gluten-free options, it’s advisable to scan the menu before choosing to eat at a restaurant. You can also call ahead to discuss your options with the staff.

summary

外出吃饭时，请检查菜单中是否有无麸质物品，并确保通知服务器是否具有麸质敏感性。

Healthy gluten-free brands

Several companies specialize in making gluten-free products. Here are some of the best gluten-free brands:

• Simple Mills.这家公司不仅不含麸质，而且不含谷物，也是古饮食中人们的绝佳选择。它的产品线包括麸质和无谷物饼干，酒吧，饼干，面包混合物和蛋糕混合物。Shop for Simple Mills online.
• Purely Elizabeth.This certified gluten-free brand makes tasty granola, pancake mixes, oatmeal, and bars.Shop for Purely Elizabeth online.
• 欢乐食品。该公司只用两种成分制作面食 - 糙米和水。您可以从意大利面条，Penne，Fusilli，Farfalle和Lasagna中进行选择。在线购买小型食品无麸质面食。
• 鲍勃的红色磨坊。该制造商提供各种无麸质物品，包括面粉，谷物，煎饼和披萨壳混合物。Shop for Bob’s Red Mill gluten-free products online.
• 基础文化。This company makes scrumptious gluten- and grain-free baked goods like brownies, blondies, and sweet and savory breads.Shop for Base Culture products online.
• Cappello’s.This company manufactures tasty gluten- and grain-free pastas, gnocchi, pizza crust, cookie doughs, and premade pizzas.Shop for Cappello’s products online.

Many other companies make excellent gluten-free products. Be sure to sample a variety of brands to determine which you like best.

summary

Numerous brands make gluten-free pastas, breads, snacks, and treats. Check out a few in the list above.

The bottom line

如果你是不耐受面筋，您必须避免所有含麸质的食物。

Foods with gluten include many grains and most breads, pastas, and baked goods. Numerous condiments and processed foods harbor gluten as well.

It’s best to focus on the many delicious,健康的食物,你可以吃。These include veggies, fruits, eggs, fish, dairy, nuts, and seeds, as well as gluten-free grains.