In 10 years you’ll think about gluten the way you think about cigarettes.
Gluten is a protein found naturally in many foods. It is also mixed into processed foods. While gluten intolerance is commonly associated with Celiac disease, many people do not realize that sensitivity to gluten is common among many people without Celiac disease, and has been linked to many other health complications. Gluten intolerance is a growing epidemic.
The human body has a difficult time breaking down gluten; however, attributing symptoms to gluten intake can be difficult for people because it has become a staple in the American diet. Recurring stomach pain, rashes, or fatigue should not be ignored; heart disease, Alzheimers, inflammatory bowel disease, and autoimmune diseases are only some of the health problems which gluten intake can cause. Eliminating gluten from the diet entirely is the only way to prevent its complications.
Gluten intolerance is often associated with stomach discomfort and digestive problems, however, it can also cause other symptoms without causing severe stomach upset. Other symptoms have frequently been linked to the following skin conditions:
- Red skin rashes on the face that burn or itch
- Acne
- Red skin blemishes resembling acne
If you suspect that you are sensitive to gluten, eliminate it from you diet completely for at least two months to see if symptoms improve. Consult with your primary care physician or dietician prior to starting your new diet to ensure that you will be still be able to consume essential vitamins and minerals.
Understanding which foods have gluten is CRUCIAL to avoiding it entirely. Some food labels mention that gluten is included while others do not; gluten is often “hidden” within other ingredients listed on nutrition labels, so be sure they are truly gluten free before eating them!
Foods that are allowed:
- Vegetables
- Most dairy products
- Unprocessed legumes (beans, nuts, seeds)
- Fresh meats
- Fresh fish
- Fresh poultry
- Rice
- Buckwheat
- Corn and cornmeal
- Rice flour
- Soy flour
- Corn flour
- Potato flour
- Bean flour
- Quinoa
- Soy
- Tapioca
- Flax
- Teff
- Amaranth
- Arrowroot
- Sorghum
- Pure apple cider vinegar
- Pure balsamic vinegar
Foods to avoid:
- Wheat
- Barley
- Oats
- Rye
- Spelt
- Kamut
- Pizza
- Pasta
- Breads and rolls
- Processed lunch meats
- Seasoned rice mixes
- Salad dressings
- Potato chips
- Tortilla chips
- Wraps
- Malt, malt flavoring, malt vinegar
- Triticale
- Bulgar
- Durum flour
- Farina
- Graham flour
- Beer
- Cakes & pies
- Candy
- Cereals
- Cookies
- Crackers
- Croutons
- French fries
- Gravies
- Imitation meat or seafood
- Matzo
- Soup
