Check Out The Dos And Don’ts Of A Gluten-Free Diet!


Food allergies are the worst kind – and for someone who has an insane amount of love for food, limiting yourself and deleting items from your food list can actually be hard. A number of people suffer silently due to their food habits not realizing that they may actually be allergic to the food. In fact, gluten allergy is one of the most common kinds of food allergies and until recently people weren’t even aware that you can actually have a normal life just by including delicious gluten-free food in your diet!

In this article, we will talk all about gluten-free food and the delicious options available for someone who is allergic to gluten. It will open new avenues for you to enjoy food without having to sit with allergies or a bad tummy. Curious already? Go ahead and read this post!

What Exactly Is Gluten?

You may have heard so much about gluten-free diets or gluten-free snacks, but do you actually know what on earth gluten is? Well, to answer simply, gluten refers to a family of proteins that are found in common grains like wheat, rye, spelt and barley. Among all the grains that are consumed, wheat is, of course, the most widely used and consumed. Gluten again has two ingredients – glutenin and gliadin. Gliadin is the one that is said to be the cause of most of the negative health effects.

What Exactly Is Gluten

So Why Is Gluten Bad For Some People?

Most of us have a pretty high tolerance for most of the food available on our earth, but some of us may have a wheat allergy, celiac disease and gluten sensitivity that may cause us to react in a certain way to foods that have gluten.

Celiac disease is perhaps the most severe form of allergy to gluten and might manifest in a variety of ways. It is, in fact, an autoimmune disorder which means that when gluten is ingested, the body will start attacking this protein and in the process, damage the gut wall. This may lead to other health issues like nutritional deficiencies, anemia or even severe digestive problems like a bad tummy as well as an increased risk of many other diseases.

If you have celiac disease and you consume gluten foods, you may suffer from a discomfort in your stomach, headache, nausea, rashes, weight loss, and depression. These are actually pretty common symptoms and most people end up ignoring it or confusing it to be something else. In fact, research has pointed to the fact that 80% of the people who are suffering from celiac disease are not even aware that they are afflicted!

Some people come under the category of ‘Non-celiac gluten sensitivity’. In this case, as the name suggests, they are not suffering from celiac disease, but their body still rejects gluten. So whenever they have something that has a lot of gluten, they may experience symptoms such as belly ache, extreme fatigue, bloating and sometimes depression.

Gluten Allergy

How Do You Determine Your Gluten Intolerance?

Though being a little more mindful of your digestive discomfort will help you identify the fact that you have gluten intolerance, you should also be aware whether you are having trouble gaining weight and maintaining a health RBC count. Your doctor will have two ways to find out whether you have celiac disease or gluten allergy. These are:

Blood tests: This will include a test that will screen you for antibodies. The test is known as the tTG-IgA test. If this test comes out positive, a tissue biopsy will be recommended for you to confirm the results.

Biopsy from small intestine: Sometimes you may also be asked to get a biopsy done form the small intestines. If the doctor sees that a lot of tissue has been damaged (due to your body attacking the gut wall), it may indicate that you are allergic to gluten.

Gluten Intolerance

What Are The Foods That Are Rich Sources Of Gluten?

Before we give you options of gluten-free foods, here are some of the food items that are very rich in gluten (and if you have gluten sensitivity or celiac disease, please keep away from them):

Rich Sources Of Gluten

The most common sources of gluten in the diet are from cereals like wheat, barley, rye, pasta, bread, and beer (yes, beer too!) and of course items made from wheat including – cakes, pastries, and cookies. You should also keep an eye out for processed food and read labels wherever possible. Nowadays, wheat is also added to a lot of processed food. Make it a habit to read labels before buying any processed food.
Some meat products like salami, sausages may also contain gluten, and like we mentioned before, you should always read the labels and make an informed choice.

Tips To Plan A Gluten-free Diet:

Now that you know what the food items you should be avoiding are, the section below will tell you how to go about a gluten-free diet and what would a typical gluten-free diet include.

Tips To Plan A Gluten free Diet

Let’s start with the basics:

The biggest group of food items that are organic and do not include any gluten are these:

These are thus some of the major food groups that can be included in your gluten-free diet

  • Vegetables and Fruits
  • Meat and poultry
  • Different types of Fish and seafood
  • Some Dairy
  • Beans, legumes, and nuts

Let’s elaborate a bit further on different food groups that you can include in your diet if you want to go gluten-free.

Whole grain

We had mentioned before that the primary cereal that is rich in gluten is wheat. That does not mean that you should stop eating gluten altogether. You can still have some cereals and starches without the fear of getting an allergy. Here are the ones that you can safely have:

Do you suffer from a gluten allergy? Do you follow a gluten-free diet? Please share any gluten-free recipes you know or any list of dos and don’ts you follow with other health watchers here.


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