Approximately 30% of the American population chooses to follow a gluten-free diet, with 1 to 2% of them being gluten intolerant. For those with a medically diagnosed gluten intolerance, navigating the holidays can be challenging. Gluten can appear in the most unexpected foods.
Wheat can appear in many forms on food labels. Wheat berries, semolina, spelt, graham, farina, emmer, faro, Khorasan, einkorn, and udon contain wheat gluten. If the label includes "modified" ingredients, avoid the item as it may contain wheat. Any food item that contains the following ingredients should not be used:
- Modified food starch
- Hydrolyzed vegetable or plant protein
- Glucose syrup
- Caramel
- Malt
- Brown rice syrup
Instead, look for gluten-free starches such as rice, quinoa, corn, and potatoes.
Cranberry Sauce
Many people think gelatin thickens cranberry sauce, but that isn't always true. Some sauces may use wheat flour, often labeled as modified food starch, to thicken cooked cranberries. Be sure to read the labels carefully to avoid accidentally including gluten in a holiday meal. Better yet, make the cranberry sauce at home using gelatin or pectin.
Salad Dressings
Salad dressings often include malt vinegar or modified food starch. Malt indicates that wheat is used in the preparation process. Modified food starch that uses wheat should be labeled modified wheat starch. To be sure there's no gluten, make the dressing at home. Use cornstarch to thicken the dressing.
Fudge Bars
Frozen fudge bars seem to be an unlikely source of wheat, but many use malted barley extract to make them. Even frozen yogurt bars may have flavorings such as malt, making them far from gluten-free. There are several brands of gluten-free fudge bars made with carob.
Gravy
What's a holiday meal without gravy? Many gravy mixes contain modified wheat starch as one of the primary ingredients. Bottled gravy may use the same ingredients. Learn how to make gravy using cornstarch to ensure no gluten sneaks in during the holidays.
Vinegar
Malt vinegar is made from wheat. Barley is mixed with rice to make black vinegar. If vinegar is distilled, the gluten has been removed. It may take some time to read labels, but gluten-free vinegar brands are readily available.
Vegan
Many vegan meat substitutes include gluten. Wheat starch is a common binding ingredient. Yeast and barley may be used for flavoring. If vegetarians will be part of the holiday celebrations, focus on fresh fruits and vegetables and incorporate legumes into the meal. Consider contacting the vegans in the group to see what dishes they would recommend.
Contact Senior Helpers
Sharing meals with people who are gluten intolerant can be challenging, especially if the sensitivity is severe. Using only gluten-free foods can help make the holidays enjoyable for everyone. Reading labels can minimize the accidental addition of gluten in holiday meals. Be sure to go the extra step and avoid cross-contamination while preparing food.
If a senior loved one lives in Loomis, Orangevale, Penryn, or Rocklin, consider contacting Senior Helpers Folsom-Granite Bay for assistance during the holidays. Our experienced caregivers provide compassionate in-home care. Contact us to learn more about the services we provide.