May Help Relieve Digestive Symptoms
Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:
Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .
According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .
Corn And Corn Tortillas
Not being able to eat bread is difficult and many of the gluten-free versions donât taste good or they crumble when you try to spread them with mayo or peanut butter. Corn tortillas make a great alternative. Though they might not work for a peanut butter and jelly sandwich, they work well with mayo, turkey, cheese and lettuce for a yummy wrap thatâs safe to eat. Taco shells and chips are also perfect for your gluten-free diet and let you make yummy dinners anytime you want.
Whatâs your favorite gluten-free food? If you check, you might be able to find gluten-free versions of things otherwise off-limits. For example, you can now buy gluten-free soy sauce. Oriental food, here we come!
What Does A Gluten Free Diet Look Like
A gluten free diet is simply a diet made up of gluten free foods. It may sound simple when you put it like that, but the truth is that gluten is hidden in many foods where you might not expect to see it. For example, soy sauce is made with wheat and some potato chips have gluten in the seasoning. Locating gluten in some foods can be like trying to find a needle in a haystack. In order to be successful with a gluten free diet, you need to know which foods contain gluten gluten, and you need to avoid them.
So, what are the foods that are most likely to contain gluten? Here is a basic overview:
Many of the foods on the list above may seem like obvious sources of gluten. If you think so, great! It means that you already have a pretty good understanding of where gluten can be found in everyday food items. Keep in mind, however, that there is a whole other list of foods that contain hidden gluten or that may be cross-contaminated with it. Here are some of those foods:
Now that you have an idea of which foods contain gluten or are likely to contain gluten you have a foundation of knowledge on which to build your gluten free diet. But what exactly does a healthy gluten free diet look like?
Here is a list of some of the gluten free foods that you could include in your diet:
- Meat, poultry, and eggs
- Oats and oatmeal
- Milk, butter, cheese
- Herbs and spices
- Baking powder and baking soda
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Ian’s Natural Foods Gf Breaded Chicken Tenders
Per 3 oz : 160 calories, 6 g fat , 210 mg sodium, 7 g carbs , 20 g protein
Eat This: These chicken tenders are made from actual chicken tender meat and not shredded rib meat! Then they’re breaded with a batter of corn flour and Italian seasonings. The result is a protein-packed dinner that’s low in sodium, fat, carbs, and calories.
Balanced Eating While Gluten
A gluten-free diet is healthier than other diets.
Well, not exactly. If you have celiac disease or any other of the toxic relationships to gluten, then yes, a gluten-free diet is healthier for you. However, for those who dont struggle with gluten, going GF isnt the main determining factor of a healthy diet.
Your overall food choices are!
So, this means if you go gluten-free and stick to whole, nourishing foods, like most of the naturally gluten-free ones listed above, your diet is probably healthier! But if you mostly eat processed gluten-free foods, its not considered as healthy, because theyre lower in nutrients.
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What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
Where Can We Find Gluten
The easiest way to switch to a gluten-free diet is to start by cooking and baking everything yourself at home.
This way, youll know exactly what is in your food and you can very quickly get a feel for what you can order when youre out.
But, nowadays, the market is flooded with products labeled as gluten-free.
Very common are healthy, grab-and-go protein snacks which may be gluten-free but contain little or no nutritive value at all.
If you have gluten intolerance, looking for alternatives to grains and bread can be difficult in the beginning.
But your food choices are not that limited, contrary to what many people think. Dairy products, fish, meat, vegetables and fruits are naturally gluten-free.
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Foods That Are Surprisingly Gluten
We might not actually be sure about what does and what doesn’t have gluten.
When I had to go gluten-free four years ago, I was immediately sad about not eating bread, pasta, and the like anymore. I couldn’t eat the flowery birthday cakes at a friend’s party or my dad’s epic meat lasagna or participate in some kinds of social eating . I had to read labels and be careful and always ask questions.
Over time, it got easier, and now it’s barely a second thought. Many people go gluten-free for health reasons or they choose to eat this way because they feel better and have more energy. Those avoiding gluten have a general idea of what foods have the stretchy protein. Bread is an obvious one along with anything that clearly has wheat, like cake and muffins and cookies and pastries. But there is a whole world of food out there, and there are some nuances that are not quite so obvious.
Whether we’re gluten-free ourselves or have a friend or family member who has to avoid the stuff, we might not actually be sure about what does and what doesn’t have gluten. Read on to find out 12 foods that are surprisingly gluten-free, along with 12 foods that actually aren’t.
How Do You Know If You Are Gluten Intolerant
Frequent headaches, abdominal pain, unexplained mood swings and loss of appetite are common signs and symptoms of gluten intolerance or sensitivity to gluten.
The best way to know if you have gluten intolerance is to get tested.
However, according to Dr. Stefano Guandalini, expert on celiac disease and creator of the University of Chicago Celiac Disease Center, there are no current tests specific to non-celiac gluten sensitivity.
No antibodies in the blood are specific enough, or sensitive enough, for this condition. No antibodies in the stools can be utilized to diagnose or screen for this condition. – Dr. Guandalini, beyondceliac.org
Preferably, experts recommend getting tested for celiac disease or wheat allergy. If both come out negative, your doctor will start a gluten elimination diet.
Although a negative result doesnt necessarily mean you dont have gluten intolerance. Improved symptoms may mean you have non-celiac gluten sensitivity.
A simple blood test can screen for celiac disease, but your diet would have to contain gluten prior to testing.
More tests are available to confirm celiac disease on Celiac Disease Foundation.
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Simple Mills Farmhouse Cheddar Crackers
Per 17 crackers : 150 calories, 8 g fat , 125 mg sodium, 16 g carbs , 3 g protein
Eat This: Don’t worry about the high fat content those eight grams are mostly healthy fats, such as LDL-cholesterol-lowering stearic acid, from the addition of real cheddar cheese. Also, having organic cheddar cheese listed so high in the ingredient list helps Simple Mills to boost their protein content eating a whole serving will provide you with two more grams of protein than those from Glutino.
How To Tell If A Product Is Gluten
Its important to pay attention to natural, clean and wholesome ingredients when choosing gluten-free products.
Many say theyre gluten-free but contain a lot of fillers and more salt.
Cereal mixes, high-protein bars or cakes can contain more sugar and additives as a gluten-free version than the one that actually contains gluten.
Check if theres a gluten-free label. If theres none, read the labels and ingredients carefully.
When in doubt, ask. Examine questionable looking ingredients that may contain hidden gluten.
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The Perfect Creamy Dressing
The star of this salad is the dressing. The salad dressing is perfectly creamy, tangy, and just a little sweet thanks to pure maple syrup. It pulls all of the salad ingredients together perfectly.
This is what you need to make the dressing:
- Mayonnaise: a mayo that is made with a high quality oil like avocado oil is always the best choice. This is my favorite brand.
- Whole grain dijon mustard: a little goes a long way and adds so much great flavor to the dressing.
- Apple cider vinegar: just a little for tang and the flavor works really well with the mustard and bacon.
- Maple syrup: just a little for sweetness and to offset the tang of the vinegar. Feel free to use honey if you do not have maple syrup.
How To Determine If Something Is Gluten
Living life gluten-free in a world full of gluten is not easy. No matter how hard you try, it is difficult to completely avoid gluten, which hides in a majority of the foods Americans eat every day at every meal. However, if you have celiac disease or gluten intolerance, learning how to avoid gluten is essential to helping you manage your symptoms and stay healthy.
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Hit Or Miss: How Do I Know Gluten Is Affecting Me
Enough science talk. How do you know if gluten is affecting you? Since everyone responds to gluten differently, you could experience one or multiple symptoms.
- Tingling in the hands and feet
Of course, the best way to find out if you struggle with gluten is to see your doctor. Otherwise, remove it from your diet and see if you start to feel better!
The Beginners Guide To Going Gluten Free
If you or someone you know has cut out gluten, it can mean a total diet revamp. This can seem a bit overwhelming at first. However, were here to help! Read our full guide to going gluten free below.
As awareness of celiac disease becomes increasingly widespread, the popularity of the gluten free diet continues to grow. Unlike many modern diets, the gluten free diet is more than just a fad for people with celiac disease and wheat allergies or sensitivities, its a medical necessity.
Even a decade ago, the gluten free diet was largely a mystery except to people with celiac disease, who followed it as a matter of medical necessity. Today, however, going gluten free has become something of a trend. Some people mistakenly believe that a gluten free diet is the key to weight loss, though many who follow the diet for this reason have very little knowledge about the diet or about gluten at all.
While there are certainly those who misunderstand the gluten free diet, its rise in popularity has led to a surge in awareness among the general public and the food industry regarding celiac disease, gluten sensitivity, and the gluten free diet in general. Restaurants have started to offer gluten free menus and gluten free food manufacturers are growing more and more numerous.
If you are thinking about making the switch to the gluten free diet or looking for some helpful tips, let this be your guide.
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Van’s Gf Original Waffles
Per 2 waffles : 200 calories, 6 g fat , 330 mg sodium, 33 g carbs , 2 g protein
Eat This: Van’s proprietary blend of brown rice, potato, and soy flour makes the perfect base for these original waffles. And with only a gram of sugar split between a serving of two discs, you’ll be able to start your day off without worrying about a massive dip in blood sugar mid-morning.
Pure Organic Ancient Grains Vanilla Almond Bar
Per 1 bar : 160 calories, 8 g fat , 45 mg sodium, 18 g carbs , 5 g protein
Eat This: This certified gluten-free bar blends protein-packed nuts, quinoa, and amaranth with flax and hemp seeds, both of which promote cardiovascular health because of their potent anti-inflammatory omega-3 fatty acids. This portable snack makes it easy to be prepared it has just enough sugar to calm your hanger and the right amount of healthy fats and protein to keep hunger from striking again too quickly.
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Favorite Blogs For Gluten
Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Chocolate chip quinoa cookies, , and minty hot fudge cream cakes are just some of the mouth-watering recipes youll find that are all safe to eat on a gluten-free diet.
Potential Health Benefits Of The Gluten
In addition to celiac, NCGS, gluten ataxia, and wheat allergy, some studies suggest a gluten-free diet may play a role in treating the following conditions :
- Irritable Bowel Syndrome One study of 140 IBS patients found that following a gluten-free diet for 12 weeks led to significant improvement of gastrointestinal symptoms.
- Schizophrenia A research review of nine studies found that six of them demonstrated beneficial effects of a gluten-free diet for people with schizophrenia, including improved functioning and decreased symptoms severity.
- Fibromyalgia One small study of 20 women with fibromyalgia and gluten sensitivity found that all of the study participants reported improved symptoms while following a gluten-free diet. Fifteen of the women experienced dramatic improvement in chronic widespread pain, indicating remission from their disease.
- Endometriosis A study of 207 women with endometriosis found 75 percent reported a significant change in painful symptoms after following a gluten-free diet for 12 months.
Always get approval from your doctor before trying a gluten-free diet to help with any medical condition.
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Will I Go Through Gluten Withdrawal If I Start Eating Gluten
Theres no scientific evidence to suggest that people actually go through withdrawal when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
Can Help Reduce Chronic Inflammation In Those With Celiac Disease
Inflammation is a natural process that helps the body treat and heal infection.
Sometimes inflammation can get out of hand and last weeks, months, or even years. This is known as chronic inflammation and may lead to various health problems in the long run .
A gluten-free diet can help reduce chronic inflammation in those with celiac disease.
In fact, a gluten-free diet can reduce markers of inflammation, like antibody levels, and may also help treat gut damage caused by gluten-related inflammation in those with celiac disease .
People with NCGS may also have low levels of inflammation, but its not completely clear if a gluten-free diet can reduce their inflammation .
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Processed Foods That Contain Gluten
Wheat, barley or rye are commonly found in processed foods. Wheat gluten frequently is added as a thickening or binding agent, or for flavoring or coloring. It’s vital to read the labels of processed foods to determine if they contain these grains.
In general, if a gluten-free diet is advised for you, consume foods not as gluten-free with caution. Look specifically for those made with corn, rice, soy or other gluten-free grain.
How To Start A Gluten And Dairy
Transitioning to a gluten and dairy-free diet can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning how to read a nutrition facts label, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
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Glutenfreeda Apple Cinnamon With Flax
Per packet : 180 calories, 2.5 g fat , 110 mg sodium, 35 g carbs , 6 g protein
Eat This: If you’re looking for plain gluten-free instant oatmeal packets, you’re pretty safe picking up an option from Arrowhead Mills, Nature’s Path, Bob’s Red Mill, or Purely Elizabeth. But when it comes to flavors, make an effort to grab this Apple Cinnamon oatmeal from Glutenfreeda. Made with fiber-rich flax seeds, it’s low in calories and sugar while being high in fiber and protein, making it the perfect morning meal.
SHOP NOW: $35.76 for a pack of 8 boxes with 8 packs each, amazon.com
