Many cereal grains contain an assortment of protein bits known as “gluten�. It has been estimated that gluten intolerance (a.k.a. celiac disease) affects more than 1 million Americans.

Even in very small amounts, gluten can cause intestinal damage in people with celiac disease. Unfortunately, there is no viable cure for this malady. So what can you do?

Fortunately, gluten intolerance can be controlled by eating a gluten-free diet. And while many stores carry gluten-free foods, read labels carefully, because sources of gluten are not always apparent.

“Watch for hidden sources of gluten, such as hydrolyzed vegetable protein, textured vegetable protein, and hydrolyzed plant protein. Also avoid malt, modified food starch, grain vinegars, some soy sauces, plus binders and fillers found in many foods and even medications and seasonings.

Oats seem to be in question – some sources say eating oats doesn’t cause problems, while others recommend avoiding oats.�

Here is what you can and cannot eat if you are gluten intolerant.

Not Allowed, all forms of wheat including: wheat flour, wheat germ, wheat bran, barley, cracked wheat, couscous, kamut, malt, semolina (durum wheat), spelt, rye, triticale.

Allowed: amaranth, beans, peas, bean flours, buckwheat, corn, millet, potato, quinoa, rice, wild rice, sorghum, soybean, tapioca, teff. [source: Taste for Life]