Whether you find yourself struggling with a gluten sensitivity or have been clinically diagnosed with Celiac Disease, starting a gluten-free diet can feel overwhelming. You are starting an entirely new way of eating, so your feelings are valid, but the good news is, you can be successful at ridding yourself of gluten by following these easy tips. 

What is gluten and why do I need to cut it out of my diet?

Gluten is a group of proteins that is found in barley, wheat, rye, and spelt. Gluten is most commonly found in bread, baked desserts, and pasta, while traces can be found in other foods that are made in the same facilities as these items. Gluten has been found in the ingredient listing of things such as salad dressings, sauces, medications, and vitamins. Most people can consume gluten without any issue, but for those who suffer from gluten sensitivity or Celiac Disease, it can cause discomfort and physical harm, so avoiding is key to living a healthy lifestyle. Celiac Disease attacks the small intestine when gluten is consumed, and damages cells within it, disrupting the digestive process. These digestive disruptions can lead to bowel issues, anemia, skin rashes, malnutrition, and anxiety, amongst other things. Avoiding gluten if you suffer from Celiac Disease or sensitivity will allow you to live a more balanced lifestyle for your digestive system. Be sure to talk to your doctor and get tested for Celiac Disease or gluten intolerance prior to beginning a fully gluten-free diet.

What is the difference between Celiac Disease and Gluten Sensitivity?

When comparing gluten intolerance, or sensitivity to Celiac Disease, the difference is drastic. Although both are affected by the consumption of gluten, Celiac Disease is an immune response that attacks its own digestive system. In contrast, gluten sensitivity is an adverse reaction to gluten that causes short-term side effects, such as bloating or belly pain. 

What foods should I avoid?

Gluten is most commonly found in wheat-based foods such as wheat bran and wheat flour. It can also be found in barley, rye, brewer’s yeast, and malt.

Foods to avoid completely in a gluten-free diet are:

• Wheat bread

• Wheat pasta

• Breakfast cereal

• Sauces and dressings, such as soy sauce, teriyaki sauce, or marinades

• Baked goods, such as muffins, cakes, pastries, or cookies.

• Pizza dough

• Breadcrumbs

• Snack foods, such as chips, granola bars, pretzels or popcorn

• Alcoholic beverages and beer

• Couscous

It is important to remember that many foods contain gluten, especially those that are pre-packaged or shelf staples. Always check the ingredients list thoroughly prior to purchase and opt for choices that call out “gluten-free.”

What foods should I include in my diet?

There are plenty of food options that are still up for grabs when it comes to going gluten-free. A good rule of thumb is to stick to single-ingredient foods as much as possible to avoid any trace of gluten.  

When perusing the aisles on your next grocery trip choose these naturally gluten-free items for your diet:

• Eggs

• Meat 

• Fish

• Plain milk, yogurt, or cheese (note that flavored varieties might have added gluten so if you opt for those, double-check before purchase).

• Fruits

• Vegetables

• Seeds

• Nuts

• Vegetable oil

• Butter

• Rice

• Quinoa

• Corn

• Millet

• Herbs and spices

What are the biggest health benefits of going gluten-free?

Living a gluten-free lifestyle is the only way to completely eliminate Celiac Disease from your life. After beginning a gluten-free diet, patients typically see positive digestive results and relief within 2 to 4 weeks. Some specific health benefits may include weight loss, reduction in chronic digestive tract pain and inflammation, an increase in energy, and reduced joint pain. 

Understanding the benefits of a gluten-free diet, especially if you have a gluten sensitivity or Celiac Disease, is imperative in living a healthy and balanced lifestyle. If you’re experiencing symptoms that are consistent with gluten sensitivity, or other common GI issues, it is best to consult with your doctor prior to beginning a new diet or self-diagnosing.