Bfree Brown Seeded Rolls
Per bun : 150 calories, 5 g fat , 320 mg sodium, 21 g carbs , 6 g protein
Eat This: BFree Brown Seeded Rolls are made with a unique blend of gluten-free flours with both sunflower seeds and toasted flax seeds scattered throughout for added texture and fiber. We also love the addition of sourdougha combination of fermented quinoa, rice, and corn, which is teeming with gut-healthy probiotics.
Why Is Gluten Bad
Gluten doesnt get along with every digestive system. Some people have wheat intolerance syndrome. Thats one of three conditions that gluten can trigger:
- Celiac disease: A disorder in which gluten causes your immune system to attack your small intestine over time, the attacks can damage the lining of your intestine.
- Non-celiac gluten sensitivity: Also called gluten intolerance, the condition causes celiac symptoms — like stomach pain, bloating, and diarrhea — but doesnt damage your small intestine.
- Wheat allergy: Your immune system fights gluten like a virus or bacteria if you eat it, you may have trouble breathing, a skin reaction, or problems digesting.
Going gluten-free is also a trend among people who dont have medical reasons to avoid the stuff. Some people say they lost weight and gained energy when they cut gluten. But, theres not much scientific evidence to prove that a gluten-free diet offers health benefits to people who can tolerate the ingredient.
What Can You Eat
An easy way to know if a food is gluten-free? Check the ingredient list. As youre shopping, get into the habit of reading ingredients and choosing foods with gluten-free on the label. Foods with a gluten-free certification on their labels have been third-party tested to meet the requirements for gluten and food labeling set by the U.S. Food and Drug Administration . Heres which foods get the green light, plus which ones are off-limits.
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Why Is Gluten Sometimes Harder To Identify
Sometimes, it can feel like you need to be a detective to determine if a product you want to consume is safely gluten-free. Understanding all the variables of product production and labeling can be daunting. Even when you think youve checked everything and asked all the right questions, you can get glutened.
FDA-compliant food labels specify wheat in the ingredients list or in a Contains statement for any ingredient derived from wheat for people with wheat allergies. However, there are no required warnings for barley or rye, because those grains are not considered major allergens by the FDA. The Food Allergen Labeling and Consumer Protection Act of 2004 identified eight foods as major food allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybean.
If youre sensitive to gluten derived from wheat, barley, and rye, you must be more diligent about reading food labels. Check out our article: 3 Tips for Reading Gluten-Free Food Labels.
To add to the confusion, some processed food items contain gluten like certain salad dressings but unless you read the ingredients label, it may not be obvious.
Finally, there are packaged foods that are usually gluten-free but may come in a specialty flavor or be made by a specialty product producer that could potentially contain gluten.
Good Health Gluten Free Pretzels Sea Salt
Per 4 pretzels : 100 calories, 3 g fat , 350 mg sodium, 18 g carbs 1 g protein
Not That!: If you want to snack on a pretzel, you’ll probably want to go for a whole handful however, you’ll only be able to eat four pretzels from Good Health before you’ve eaten what the nutritional information reads. Besides the fact that you may have trouble sticking to the serving size, these pretzels aren’t too bad of a choice. In fact, they come complete with as much mood-boosting vitamin B6 as seven cups of spinach!
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Sauces Spices And Condiments That Are Usually Safe:
- Mustard: Some specialty or flavored mustards may contain gluten, so always check the ingredients.
- Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
- Dry spices: Most single-ingredient herbs and spices do not contain gluten, though because of cross-contamination concerns it’s best to look for specifically labeled gluten-free spices or check with the manufacturer.
Celiac Disease And Gluten
Celiac disease is an autoimmune condition where consuming gluten in any form can cause serious harm, like long-term organ damage. For people with celiac disease, going gluten free isnât a new way to lose weight. Itâs a strict, medically-necessary diet that affects what they eat, the medications they take, and even the hygiene products that they use.
People diagnosed with celiac disease experience a lot of negative effects when they ingest gluten, even when they eat something as small as a few crumbs of bread. Symptoms include digestive issues like bloating, gas, diarrhea, or constipation. As a celiac, you can also experience nutritional deficiencies that cause anemia, weight loss, or even failure to thrive. Eating gluten could also cause skin rashes, neurological issues, and depression or anxiety. Celiac disease is very serious and those diagnosed need to follow a strict diet, free from gluten.â
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Straw Propeller Maple Oats
Per container : 198 calories, 3 g fat , 140 mg sodium, 34 g carbs , 7 g protein
Eat This: Oatmeal is not only a breakfast of champions, but it’s also a great snack to stash in your desk drawer. Go gourmet with Straw Propeller, which makes their cup of instant oatmeal with gluten-free rolled oats, organic maple sugar, and sea salt.
SHOP NOW: $7.83, amazon.com
What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
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Who Is Living Gluten
Anecdotally, the gluten-free diet benefits many people with various medical reasons to avoid gluten. More research is needed to best understand the relationship between certain conditions and the gluten-free diet.
Currently, people who are eating gluten-free include those living with:
- Celiac disease, a serious genetic autoimmune disease that affects 1% of the US population or 3 million Americans.
- Gluten sensitivity , which has been estimated to affect up to 18 million Americans. Other foods may play a role in gluten sensitivity.
- Wheat allergies, which can range from a mild reaction , or a more serious reaction .
May Relieve Digestive Symptoms
Most people try a gluten-free diet to treat digestive problems.
These include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.
Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity (
Focus on eating plenty of whole, unprocessed foods like fruits, veggies and lean proteins.
A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy and promote weight loss.
Despite having a variety of health benefits, a gluten-free diet can have some downsides.
Here are a few negative effects of a gluten-free diet:
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Advice On Feeding Your Baby
Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.
If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.
The Coeliac UK website provides more information about feeding your baby.
How Gluten Causes Trouble
People with celiac disease cant tolerate gluten, not even small amounts. Just 50 milligrams of the proteinabout the amount in one small croutonis enough to cause trouble. In people with celiac disease, gluten in the bloodstream triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.
A related condition called gluten sensitivity or non-celiac gluten sensitivity can generate symptoms similar to celiac disease but without the intestinal damage.
Not long ago, celiac disease was diagnosed by a process of elimination. Today it can be identified with a blood test for the presence of antibodies against a protein called tissue transglutaminase. A biopsy of the intestine confirms the diagnosis.
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Sweets That Are Usually Safe:
- Chocolate: Chocolate does not naturally contain gluten, though some manufacturers have add-ins that do contain gluten. There is also a risk of cross-contamination, so it’s best to check the label on chocolate.
- Hard candy and gummies: These candies don’t usually don’t contain gluten avoid those listing “wheat flour” as an ingredient.
- Ice cream, sherbet, gelato, frozen yogurt: These treats are generally gluten-free, but steer clear of those with pretzels, cookie dough, graham crackers, brownie bites and other gluten-containing add-ins.
Risks And Who Should Avoid A Gluten
Theres no shortage of claims about the gluten-free diet, but sometimes not eating gluten for a nonmedical reason can have unintended consequences. Going on a gluten-free diet when you dont need to can actually cause more harm than good, says Begun.
One unwelcome side effect of a gluten-free diet is an increased risk for nutrient deficiencies, including vitamin D, vitamin B12, and folate, according to a review published in December 2016 in Clinical Nutrition. The authors also noted that fiber, iron, magnesium, zinc, and calcium are possible deficiencies that may result from unnecessarily eliminating gluten from your diet.
According to the aforementioned Gastroenterology & Hepatology paper, excess fat in the blood and coronary artery disease are additional risks of the gluten-free diet. And, while not a health risk, gluten-free products can be expensive.
Phipps adds that your body can have trouble readjusting if you swear off gluten and suddenly reintroduce it back into your diet.
If youve gone gluten-free and fit into one of the following categories, you may want to consider welcoming the protein back into your diet.
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Gluten Free Keto Coconut Shrimp
A paleo, gluten free and keto masterpiece, this delicious Gluten Free Keto Coconut Shrimp is sure to be your next favorite meal. Made with our organic coconut flour and coconut flakes, it’s the ideal way to satisfy your breaded food cravings without munching on gluten-filled food. An excellent light dinner or appetizer, it’s sure to be your new favorite treat.
Burmese Tofu With Cilantro Lime Stir
Sneak more protein into your diet with this entirely gluten free dish. This mouthwatering Burmese Tofu with Cilantro Lime Stir-Fried Vegetables is a plate that’s loaded with nutrients. A combination of great-for-you foods, the tofu in this dish is made with garbanzo bean flour and is entirely gluten and soy-free. When paired with a side of veggies, it’s a nutrient-rich meal that you’ll want to dive into immediately.
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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.
Gluten Free Diet And Travel
Travelling and following a gluten-free diet can present some extra challenges, but nothing a little planning ahead cant fix.
If you are booking flights, be aware that most airlines will offer gluten free meal options. Call the airline, or check if the online booking page permits you to enter dietary requirements. It may be worth following this up a few days before you travel, just to make sure the information got through. Cruise lines are also likely to be able to accommodate gluten-free meal requests.
Always pack some gluten-free snacks in your hand luggage, just in case. Rice crackers, nuts, dried fruit and crisps are some transportable, non-perishable options.
When booking accommodation, consider short stay apartments with a kitchen, or at least a hotel room with a microwave and refrigerator. Then, if you cant find gluten-free eating-out options at your destination, you can at least purchase foods that are naturally gluten free and self-cater.
If you are staying somewhere such as a B& B, you could also consider taking toaster bags with you and buying a loaf of gluten free bread at your destination, if possible. Gluten free cereal is available at supermarkets and speciality stores in some places. Or, you could opt to eat naturally gluten free breakfast options such as yoghurt, fresh fruit and eggs. Talk to your host about the possibilities they may have catered for people with coeliac disease before.
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Other Important Info You Should Know
Here are a few other things you most definitely need to know and check out especially if youre on a gluten free diet and allergic to gluten.
These things can help save your health and your belly.
Plus, youll even be more prepared to dominate Celiac Disease and live life to the fullest even when youre on a gluten free diet.
Sauces Spices And Condiments That Need A Second Look:
- Ketchup and Worcestershire sauce: Both of these condiments can be made using malt vinegar, which is not gluten-free. Double-check the ingredients.
- Barbecue sauce: Avoid BBQ sauces made with barley-based beer, soy sauce, malt vinegar, barley malt flour and possibly bourbon , as these typically contain gluten.
- Soy sauce: Soy sauce is traditionally made with wheat, so it usually is not gluten-free unless otherwise marked.
- Malt vinegar: Malt vinegar isn’t just a French-fry dipper. It’s also found in some salad dressings and sauces and it’s not gluten-free. However, white vinegar, distilled vinegar and apple-cider vinegar are all gluten-free.
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