Gluten is a protein that is found in wheat, barley and rye. This substance has gained quite a bit of press as of late for its tendency to cause belly aches, constipation and diarrhea. This would be the case if you had a gluten intolerance or the more severe condition known as celiac disease. If you have recently been diagnosed with celiac disease or you want to eliminate gluten for other reasons, you can do it by following some key steps.
Step 1
Avoid grains and products made from grains that contain gluten. Other than wheat, rye and barley, there are numerous other grains that should be avoided. Bulgar, kamut, triticale, spelt, semolina,matzo meal and couscous are all examples. Stick with safer grains like quinoa, rice, tapioca, buckwheat, sorghum and corn.
Step 2
Fill up on foods that are gluten-free. Base your diet off of fruits, vegetables, lean meats, fish, beans and low-fat dairy products.
Step 3
Scan nutrition labels for gluten containing ingredients. Products like soups, sauces, condiments, bouillon cubes, mixes, candy and chips can sometimes contain gluten. Look for specific products that say "gluten-free" on the labels. If you are unsure of anything, steer clear of ingredients, including wheat germ, hydrolyzed wheat protein, malt flavoring and cracked wheat.
Step 4
Avoid beer and other miscellaneous items that might contain gluten. Beer is produced from grains that contain gluten. If you are going to drink, look for specific gluten-free beers. Also be aware that gluten can be found in medications. If you have to go on one, make sure to tell your doctor that you are gluten intolerant.
Step 5
Visit a health food store to stock up on all your signature favorites. Whole sections in health food stores are dedicated to gluten-free alternatives for products that normally contain gluten. Look for breads, pastas, rolls, pizza crusts, cakes, cookies, crackers and even doughnuts. Pick and choose what you want, but be aware that calories are still calories. Even if an item is gluten-free, you can still gain weight if you eat it in copious amounts.
Tips and Warnings
- Lip stick, lip balms, toothpaste and play dough are all products that can contain gluten. Check with the manufacturer before purchasing them to find out for sure.
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