Being gluten intolerant is not the most pleasing experience. Every meal is like a lottery, especially when you’re eating out. Even the tiniest bit of gluten may have nasty consequences, and it means you always have to be wary.
But what if you haven’t been diagnosed with celiac disease, and yet you sense that something isn’t right? Well, it’s best to pay attention to these signs:
- Bloating
- Constipation and diarrhea
- Headaches
- Abdominal pain
- Skin-related problems
- Sudden and unexpected weight loss
If you notice these symptoms, there’s a good chance you have a gluten intolerant. One of the most effective ways of dealing with gluten intolerance effectively is a gluten-free diet.
A lot of people try switching to a completely gluten-free diet right away or try doing it step-by-step with the help of supplements and ready meal plans.
You can find out more about the type of supplements you can take along with your gluten-free diet at specialty stores, pharmacies, or supplement specialists like Primal Harvest. Eating right is key to eliminating your gluten intolerance associated problems.
But what specific foods should you (and shouldn’t) eat when following a gluten-free diet? Find all the answers in the guide below.
What is Gluten?
But before you learn how to live with your condition, you should have at least a general idea of what you’re fighting against. With that in mind, let’s talk about what exactly gluten is and how it can affect your system.
In a nutshell, gluten refers to a family of proteins found in wheat, barley, rye, and spelled. It’s gluten that helps the bread to rise during baking while also giving it a chewy texture we all love. Sourdoughs are best when they are given time to ferment and develop their gluten.
Processed bread, pastries, and other baked goods contain processed, bleached flour, which some people argue is the culprit behind most gluten intolerant today – however, this is still contested information.
However, many people may not react well to gluten-containing foods. But what’s interesting, not all foods that contain gluten cause harmful effects. Some grains, including rice, corn, or quinoa, don’t affect your system the same way as wheat or barley.
The most severe reaction is called celiac disease, which is an autoimmune disease. Approximately up to 1% of the population has it. And it can be detected by a biopsy or a simple blood test.
However, gluten sensitivity can have non-celiac causes and a transition to gluten-free food is a necessity.
Foods to Avoid
Now that you know what gluten is, it’s time to learn about making your diet gluten-free. You should start the process of changing your eating habits by throwing certain foods out of your diet.
However, completely avoiding gluten may be challenging. Keep in mind that many common ingredients can contain it, meaning you might be forced to give up eating your favorite meals.
As mentioned above, gluten’s primary sources include wheat, rye, and barley; however, you can also find it in malt, triticale, or brewer’s yeast.
Because of that, as you probably suspect, a list of products that may contain gluten is long. As a rule of thumb, you should avoid eating:
- All-wheat based pasta and bread
- Baked goods, such as cookies, muffins, or pizza
- Snack foods, including flavored chips and popcorn
- Beer
- Processed foods
What to Eat?
As mentioned before, getting rid of foods containing gluten is not an easy task. However, it’s not impossible, and there are many gluten-free alternatives you can consider to make your diet healthy, and at the same time, delicious and diverse, especially if you’re vegan.
The list of naturally gluten-free foods include:
- Fruits and vegetables
- Specific grains, like rice, quinoa, corn, or millet
- Starches and gluten-free flours (aside from wheat flour, of course)
- Nuts and seeds
- Herbs and spices
- Vegetable oils
Benefits of a Gluten-Free Diet
A gluten-free diet is healthy, even if you don’t have celiac or are gluten intolerant. Why? Because eliminating foods that contain gluten out of your diet has many benefits for your overall health.
Among the most significant advantages of a gluten-free diet, we can include:
- Relieving digestive problems, like bloating, diarrhea, or gas
- Boosting energy levels and getting rid of chronic fatigue
- Reducing chronic inflammation
- Improving skin health
- Reducing joint pain and the frequency of headaches
- Promoting healthy weight
But aside from these, following a gluten-free diet can also help you lose weight. All because it eliminates junk food, beer, and other unhealthy products, leaving you with natural, healthy, and gluten-free foods.
What’s more, since a gluten-free diet consists of more vitamins, minerals, and antioxidants, it will improve your immune system. Getting rid of gluten can also reduce the risk of diabetes, heart diseases, or even certain cancers.
A Word of Advice
Transition to a gluten-free diet is a must if you have celiac disease or other gluten intolerance forms. However, as mentioned before, getting gluten out of your life is not an easy task. On the contrary, it can be very challenging.
Fortunately, there are some helpful hacks you can use to ensure you won’t have another bite of gluten food for the rest of your life. Think of it more as replacing than eliminating.
Always read every product label when you’re out shopping. It’s a practice we don’t normally do, but if you’re gluten intolerant, you have to check the ingredients list. You should do it even if it’s labeled gluten-free to avoid a nasty shock during dinner.
Secondly, make your whole kitchen gluten-free. Get all the recipes you can to make your diet more interesting, and don’t forget to use different kitchen utensils if you share your kitchen with other people.
And speaking of people, it’s a good idea to let all your friends and family know that you don’t tolerate gluten. After all, you’d love to enjoy a party without having to worry about every bite of food you take.
You can also bring your own food – but ask your host beforehand. Some might be relieved, and some prefer to go out of their way to host you and take your dietary needs into consideration.
Bottom Line
Gluten intolerant can be annoying, especially when you consider that most products usually contain some form of gluten. It makes every visit to a restaurant or a party much less enjoyable, as even the tiniest bite can have an unpleasant outcome.
Fortunately, many foods are naturally gluten-free, and with the increasing celiac disease awareness, there’s been a significant rise of gluten-free products on the market. That gives you the possibility to make your diet not only gluten-free but also diverse and delicious.
What’s more, considering the health benefits of gluten-free diets, you should think about getting rid of gluten products even if you don’t have celiac disease. Remember to consult your doctor before you do so.