Gluten-free diet is an eating plan that excludes foods containing gluten.
Gluten is a protein found in wheat, barley, rye, and triticale (a cross between wheat and rye). People with celiac disease, an autoimmune disorder, cannot tolerate gluten. When they eat gluten, their body attacks the lining of their small intestine, causing damage. This can lead to a variety of symptoms, including abdominal pain, bloating, diarrhea, constipation, weight loss, fatigue, and skin problems.
There are many other people who may benefit from a gluten-free diet, even if they do not have celiac disease. These include people with non-celiac gluten sensitivity (NCGS), which is a condition that causes similar symptoms to celiac disease. NCGS is not as well-understood as celiac disease, but it is estimated that up to 1% of the population may have it.
There are also a number of people who choose to follow a gluten-free diet for other reasons, such as improving their overall health or losing weight. However, it is important to note that there is no scientific evidence that a gluten free diet is beneficial for people who do not have celiac disease or NCGS.
If you are considering following a gluten-free diet, it is important to talk to your doctor first. They can help you determine if a gluten-free diet is right for you and can provide you with guidance on how to make the transition.
What Foods are allowed on a gluten-free diet:
- Fruits and vegetables
- Meat, poultry, and fish
- Eggs
- Dairy products
- Beans, lentils, and nuts
- Gluten-free grains, such as quinoa, amaranth, and buckwheat
- Gluten-free oats (if they are certified gluten-free)
- Gluten-free processed foods, such as bread, pasta, and crackers
What do you avoid on a gluten-free diet?
- Wheat, barley, rye, and triticale
- Foods made with these grains, such as bread, pasta, cereal, and beer
- Processed foods that may contain gluten, such as soy sauce, salad dressings, and soup
- Foods that are cross-contaminated with gluten, such as foods that are processed in the same facility as gluten-containing foods
If you are following a gluten-free diet, it is important to be vigilant about reading food labels. Many processed foods may contain gluten, even if they do not seem like they would. It is also important to be aware of cross-contamination. This can happen when gluten-free foods come into contact with gluten-containing foods. For example, if you eat gluten-free bread that was made in a facility that also makes wheat bread, there is a risk that the gluten-free bread could be cross-contaminated.
If you are new to following a gluten-free diet, there are a few resources that can help you get started. The Celiac Disease Foundation has a website with a wealth of information about celiac disease and the gluten-free diet. There are also a number of cookbooks and websites that offer gluten-free recipes.
Following a gluten-free diet can be challenging, but it is definitely possible. With a little planning and effort, you can enjoy a healthy and satisfying gluten-free diet.
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