Gluten intolerance has gained greater recognition in recent years, as many people have transformed their diets to include fewer foods that contain gluten. Although many avoid gluten as a personal choice, people with Celiac disease must avoid gluten to stay healthy.

According to the Celiac Disease Foundation, gluten is a general name for the proteins found in various grains. Gluten helps various foods maintain their shape, essentially serving as a glue that holds foods together. While gluten is largely in foods that one expects, including certain pastas and bread products, it also can be hidden in less obvious types of foods.

For those with Celiac disease, eating gluten triggers an immune response to the gluten protein in the small intestine, says the Mayo Clinic. Over time, this reaction damages the lining of the small intestine and prevents it from absorbing nutrients. Gluten also may cause inflammation in other parts of the body.

The current approach to treating Celiac disease is to avoid any foods that contain gluten, and that list is long. Grains that contain gluten include wheat, barley, rye, triticale, farina, spelt, kamut, wheat berries, farro, and couscous. While oats are naturally gluten-free, they often are manufactured and packaged on equipment that also processes other grains, so they can become cross-contaminated. It’s essential to look for grains that contain a certified gluten-free label.

There are many things those with Celiac disease and gluten intolerances cannot eat, but the good news is there are plenty of gluten-free foods that are safe and delicious. Foods that make the most sense are those that are naturally gluten-free, including: fruits, vegetables, rice, potatoes, rice noodles, meats and seafood (not battered), corn and corn products like corn starch and corn chips, legumes, nuts, millet, quinoa, amaranth, teff, cassava, tofu, and non-wheat beers and other alcoholic beverages.

Try to avoid pre-mixed or prepared products. Avoid any foods and beverages that you cannot confirm as gluten-free. Soy sauce and teriyaki sauce are tractionally made with fermented crushed wheat, which people who must avoid gluten may not recognize. Soups thickened with a roux typically have flour in them. Salad dressings may use malt vinegar or modified food starch that is made from wheat. Some cheeses have added flavors or other ingredients that may contain gluten. Gluten may be in the products used to prevent caking in shredded cheese. Also, some imitation meat products add wheat gluten to bind the meat and may use yeast extract for flavor.