Basics to Following a Gluten Free Diet

The gluten free diet is becoming a popular option for those seeking better health and increased energy. Gluten is a protein found in wheat, barley, rye, bulgur and other grains. For some people, gluten can cause inflammation in the intestines and an auto immune response that can also affect the skin, energy level, and other organs. The inflammation can cause diarrhea, abdominal pain, cramping, gas and bloating. A gluten free diet is the only known treatment for celiac disease and can actually reverse the effects of the disease if sufferers adhere to the eating plan.

People who are intolerant of gluten can be diagnosed with celiac disease through a blood test and biopsies of the intestines to check for damage from the inflammation. Nine out of ten people have celiac disease and do not know they have it. However, there are some people who do not have the markers for celiac disease but still find their overall health improves when they change to a gluten free diet. This might be because they have sensitivity to gluten but not necessarily intolerance. Increasingly, many people are hearing about the good results others are having on the strict gluten free diet and deciding to try it for themselves. Even some people who are asymptomatic for gluten sensitivity are reporting great results when they follow the plan.

The main tenant of the gluten free diet is to refrain from all gluten completely. This can be very difficult to do because it is present in a wide variety of foods as a stabilizer or thickener. So while avoiding breads, cakes, crackers, and pasta would be obvious, there are other products like salad dressings, ice cream and candies where the gluten is “stealth.” In this case, reading the labels becomes critical to make sure no gluten is being consumed. Search for terms like modified food starch, hydrolyzed vegetable protein, dextrin, and malt flavoring which all contain gluten.

Despite rigorous label reading, it is still possible to consume gluten without intending to do so. This is because of labeling laws which are still controversial and not fully regulated. “Gluten free” on packaging may not be entirely safe to eat for those who suffer from celiac disease since it may still contain small amounts of the wheat protein.  Since many food manufacturers are jumping on the gluten free diet bandwagon, there are many more processed gluten free alternatives available. These can be lifesavers when you absolutely have to have a slice of cake or a cookie. The best bet is to do your homework on the specific product to make sure it meets the requirements for being gluten free.

Sticking with whole, unprocessed foods is the best bet to make sure the gluten free diet is being adhered to.  Fruits, vegetables, dairy, eggs, and whole lean meats are great options. You can even still enjoy a glass of wine with your dinner though most beers must be avoided due to containing barley malt. If you are missing breads and pasta, search for those made from rice or potato flour.

Despite the strictness of the diet, avoiding gluten might be a good option for those who are seeking a clean eating plan that can increase energy and overall health. The gluten free diet may initially be frustrating to follow, but by being creative with meals and filling up on allowed foods, you can be successful.