If adjusting to a gluten free diet appears overwhelming, you may benefit from talking to a nutritionist, dietitian or naturopathic doctor. They can provide you with guidance for altering your diet to remove all wheat, barley and rye products that may contain gluten. Removing gluten will reduce any symptoms of a gluten allergy or intolerance that you may have.
Gluten Explained
Gluten is a protein in wheat, barley and rye that has binding properties. These properties help wheat flour products, such as dough and bread, to keep their shape, have elasticity and have a chewy texture.
Symptoms of Intolerance
Your body has cannot digest gluten easily; therefore, your body can initiate an immune response which can lead to inflammation and conditions like rheumatoid arthritis, celiac disease and irritable bowel syndrome, or IBS. If you have an allergy to gluten, eliminate all wheat, barley, rye and any products containing a trace of gluten in them, because even a trace amount of gluten can initiate an immune response in your body. Other symptoms of gluten intolerance include bloating, gas, constipation, migraines, nightmares, hives and malnutrition from damaged intestinal lining, which prevents nutrient absorption.
Gluten-Free
Remove all wheat, barley, rye and all food items containing wheat, barley and rye. The include bread, pasta, cereal, muffins, cake, cookies and tortillas. Check products' ingredients list for wheat, barley, rye and gluten. If you need to abstain from gluten, check the packaging for a notice regarding whether the product was manufactured in a facility with wheat, barley or rye products. Even if the food item does not contain gluten, it may have been contaminated by being processed on the same equipment that wheat products were made on.
Substitutes
You can substitute brown rice flour, almond flour, arrowroot flour, potato starch flour, tapioca flour and sorghum flour for wheat flour, although the texture of your baked product may be slightly altered. Bob's Red Mill and Arrowhead Mills manufacture gluten-free baking mixes and other pre-packaged gluten-free food items. Often, you can find a gluten-free section at the grocery store for your convenience.
Preferred Foods
Increase your consumption of fresh, organic vegetables and fruit, organic meat and poultry, and organic eggs and dairy. These food items do not contain gluten, added hormones, antibiotics, or synthetic pesticides and provide you with the necessary vitamins and minerals to maintain your health.
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