The Complete Guide to a Gluten-Free Diet

Approximately 20% of Americans now intentionally include gluten-free products in their diets (Gallup, 2015). This reflects a growing concern about the health effects of gluten products and an intention to make healthier dietary choices. While there is nothing dangerous about gluten per se, a certain subset of the population experiences gastrointestinal distress and other symptoms when they eat foods that contain gluten. This could be due to a condition known as celiac disease or because of non-celiac gluten sensitivity. Following a gluten-free diet is the only treatment for these ailments.

What Is Gluten?

Gluten is a type of protein that is found in certain grains and grain-based products (Celiac Disease Foundation, 2015). The gluten in food acts as a glue-like substance that helps foods maintain their shape. For example, breads are often high in gluten, which gives them their chewy texture. Wheat, rye, and barley are the primary grains that contain gluten.

Health Concerns Associated with Gluten

Many people have grown concerned about the presence of gluten in foods, but it is important to separate different types of health problems associated with gluten.

Slightly less than 1% of the population has a condition known as celiac disease. Celiac disease is an immune system reaction to the presence of gluten. For people with the disease, eating even a trace amount of gluten triggers a strong immune response within the small intestine (Mayo Clinic, 2013). If a person continues to eat gluten, this leads to chronic inflammation that damages the inner lining of the small intestine. When the lining becomes damaged, it is difficult to properly absorb nutrients, which can lead to malnutrition. In severe cases, this malnourishment can damage the nervous system, brain, liver, bones, and other organs.

The majority of people who follow a gluten-free diet do not have celiac disease. Rather, they have gluten intolerance, sometimes called non-celiac gluten sensitivity. There has been debate about the physiological origins of non-celiac gluten sensitivity, but people with the condition avoid gluten because of its ill effects on their health.

Symptoms of Celiac Disease and Gluten Sensitivity

Celiac disease affects 1 in every 133 people (UCLA Division of Digestive Diseases, n.d.). Unfortunately, more than 80% of people with celiac disease remain undiagnosed, in part because their symptoms are not specific to the disease. The most common symptoms of celiac disease include:

The only way to assess gluten sensitivity is through an elimination diet. If a person who was experiencing a set of gluten sensitivity symptoms no longer has any symptoms after completely eliminating gluten from their diet then that is a sign that he or she is suffering from gluten sensitivity. Some common symptoms of gluten sensitivity include (UCLA Division of Digestive Diseases, n.d.):

Foods that are High in Gluten

The most important thing when following a gluten-free diet is to avoid wheat, rye, barley, and triticale (a common wheat-rye hybrid). Unfortunately, this is easier said than done. These gluten-containing items make their way into a variety of everyday foods. The following foods often contain gluten (Celiac Disease Foundation, n.d.):

How to Follow a Gluten-Free Diet

The list of foods that contain gluten seems long and daunting, but many nutritious foods make the cut. As with any diet plan, it is important for those following a gluten-free diet to receive a healthy blend of nutrients. This includes whole grain products, lean protein, and healthy fats. At first, finding sources of complex carbohydrates that do not contain gluten may seem like a challenge. Consider the following gluten-free grains as a way to boost your intake of complex carbohydrates and fiber:

Although oats are naturally gluten-free, they may experience cross-contamination during harvesting or post-harvest processing. Always check the label for gluten-free rolled oats to be safe.

Most other whole foods are naturally gluten free (Celiac Disease Foundation, 2015). Skinless chicken breasts, ground turkey, fish, seafood, or lean beef are high in protein and gluten free. Just avoid pre-marinated meats, as marinades often contain soy sauce, starch, or other gluten-containing products. For vegetarian sources of protein, eat nuts, seeds, tofu, eggs, nonfat dairy products, beans, and legumes. These high-protein foods give your body amino acids while keeping you satiated.

Finally, it is important to get plenty of heart-healthy fats in your gluten-free diet. Avocados, seeds, nuts, olive oil, chia seeds, and fatty fish are excellent sources of polyunsaturated and monounsaturated fats.

Considerations When Transitioning to a Gluten-Free Diet

When following a gluten-free diet, you will need to get in the habit of checking food labels. Any product that contains wheat or food additives like modified food starch or malt flavoring must be avoided. Also be vigilant about the presence of gluten in medications or vitamins. Some pharmaceutical companies use gluten as a binding agent in drugs or supplements (Mayo Clinic, 2013).

When transitioning to a gluten-free diet, it is important to avoid cross-contamination. For example, wiping down cutting boards after cutting bread or avoiding sharing utensils with foods that contain gluten can keep you safer. If you share a household with someone who does not follow a gluten-free diet, you may want two toasters, cutting boards, and other commonly used items to avoid cross-contamination.

One of the greatest challenges of following a gluten-free diet is eating out at restaurants. Making foods at home allows you to control the ingredients, while risk of cross-contamination or limited options is higher with restaurant meals. Always inform restaurant staff of your dietary needs, and ask for recommendations for gluten-free meals (Mayo Clinic, 2013).

Gluten-Free Recipes

Below is a small sample of delicious dishes that do not contain gluten, which contain nutrients to contribute to a healthy diet. Be sure to check out our full list of gluten-free recipes here.

Gluten-free Products

We have an abundance of products that are GFCO and USDA certified gluten-free. Find a great guide to our gluten-free products, or peruse a list of our favorite gluten-free snacks. Also, be sure to try some of our favorite gluten-free products listed below!

Veggie Chips

$9.99

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These delectable chips offer a gluten-free alternative to typical potato chips while also supplying a source of fiber and other nutrients. Enjoy the surprising palate and delightful crunch that these veggies have to offer!

Roasted Cashews (50% Less Salt)

$13.99/lb

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Sticking to nuts is a great way to enjoy a wholesome snack that is without gluten. Our cashews are of a pristine quality and this selection is perfectly seasoned with salt to offer a rich savor that won’t overpower your taste buds.

Organic Dried Mango

$16.99/lb

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Another great option for a sweet snack that is totally gluten-free is dried fruit. Our organic dried mango not only provides a decadent chew that is fun to eat, but it also acts as a source of vitamin C to help keep you healthy!

Gluten Free Rolled Oats

$4.99/lb

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Oatmeal is a great way to start the day or to create a preponderance of gluten-free baked goods. These rolled oats are certified gluten-free to ensure you can use them in any way you like without adverse reaction.

Organic Quinoa

$5.99/lb

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Quinoa is a superfood celebrated for its taste and texture, which closely resembles that of couscous. The food itself is actually not a grain but a seed, and this seed is gluten-free and a source of both protein and fiber.