Gluten-Free Eating: What You Need to Know

Gluten is a type of protein family that is found in many different grains including barley, rye, wheat and spelt. There are two main gluten proteins including gliadin and glutenin. Gluten is what makes dough elastic and rise.

Gluten Sensitivity

Some people may suffer from gluten sensitivity. Those who have sensitivity to gluten may experience joint pain, stomach ache, numbness in the extremities. These symptoms usually occur within a few hours of days after ingesting gluten.

Celiac Disease

Celiac disease is a serious autoimmune disease that is caused by gluten. It can cause many symptoms including abdominal pain, fatigue, infertility, osteoporosis, weight loss, bloating, diarrhea, migraines and more. These symptoms are much more severe and can have lasting negative health effects.

Gluten-Free Diet

The only way to control celiac disease or gluten sensitivity is to avoid gluten in your diet. It can be difficult to completely change your eating habits, but to avoid symptoms and possible long-term health complications you have to eliminate gluten. You will need to start reading all food labeling because many foods you may not even realize have gluten added to them.

Foods to Avoid

The following foods should be avoided on a gluten-free diet:

  • Wheat (all forms)
  • Spelt
  • Rye
  • Einkorn
  • Barley
  • Triticale
  • Kamut
  • Farina
  • Graham flour
  • Semolina
  • Durum Flour
  • Bread
  • Cereal
  • Pasta
  • Crackers
  • Cookies
  • Pies
  • Cakes
  • Gravy
  • Soy Sauce
  • Pastries
  • Beer

You must make sure that you check for cross-contamination in your food. This means that the food was processed in the same plant as wheat which can cause someone with celiac disease or gluten sensitivity problems. You can find this information on the food label. Eating whole and simple foods can help you to avoid cross contamination.

Alternative Foods

Although it may seem overwhelming and can be a bit challenging to start a gluten-free diet, there are plenty of delicious foods you can still eat. Some of the healthy naturally gluten free foods you can enjoy include:

  • Milk
  • Cheese
  • Yogurt
  • Meats: beef, pork, chicken, etc.
  • Eggs
  • Potatoes
  • Almonds
  • Peanuts
  • Beans
  • Walmart
  • Carrots
  • Onions
  • Kale
  • Broccoli
  • Pears
  • Strawberries
  • Bananas
  • Avocados
  • Apples
  • Butter
  • Coconut
  • Dark chocolate
  • Rice
  • Corn
  • Flax
  • Quinoa
  • Dark chocolate

Restaurant Dining

You may think that restaurant dining is out of the question, but there are many restaurants that will have gluten-free options. Make sure to ask if a meal that you are interested in ordering has gluten in it as many restaurant foods may be prepared with different sauces, dressings and glazes that may contain gluten.


Having to change your diet and go gluten-free can be somewhat difficult, but it can greatly improve your health. Look online for gluten-free recipes to try out. You can also find grocery shopping lists with alternative food items to try out. There are many cookbooks available to help you find new delicious gluten-free recipes that everyone will like. A gluten-free diet can be very healthy and easy to follow with a bit of forethought and planning.

Disclaimer: Information on this website is not meant to encourage the self-management of any health or wellness issue. Nor is it meant to encourage any one type of medical treatment. Any treatment or advice used may have varying results between individuals. Readers with health-related questions, are always encouraged to seek proper consultation with a physician or certified healthcare provider. No information on this website should be used to ignore any medical or health-related advice, nor should it be the root cause for a delay in a consultation with a physician or a certified healthcare provider.

No information on this website should be used to start the use of dietary supplements and vitamins, natural and herbal products, homeopathic medicine and other mentioned products prior to a consultation with a physician or certified healthcare provider.