Gluten-Free Diet Plan Information

What is Gluten?

Gluten encompasses the proteins in a variety of foods and helps them hold their shape. Foods with gluten include wheat, rye, and barley. Which foods have gluten can be tricky to identify, but for those with gluten intolerance, avoiding gluten is crucial.

What is a gluten-free diet?

You might be asking, “Should I avoid gluten?” Going gluten free and following a gluten-free diet plan can be tough, but many companies now follow strict guidelines for those on gluten-free diets. What does gluten free mean, though? To be gluten free, you must eliminate all wheat, barley, and rye products from your diet.

Should I go gluten-free?

People choose to follow a gluten-free diet for many reasons, including gluten intolerance, gluten sensitivity, and Celiac disease. Signs and symptoms of gluten intolerance and gluten sensitivity can include digestive issues, inflammation of joints, and fatigue or brain fog after eating gluten. A gluten allergy would show as Celiac disease symptoms, including malabsorption, bone or joint pain, fatigue, and tingling or numbness in the hands or feet. You should speak with your doctor about tests to determine if you’re allergic to gluten.

What can you eat on a gluten-free diet?

Eating a gluten-free diet may seem challenging, but it just takes some added attention to labels. Just because it says wheat-free does not mean that it’s gluten-free! Malt flavoring or extract is sometimes found in cereals and is also not gluten-free. It’s safest to purchase products that have a gluten-free label.

Gluten-free foods

Good news: It’s getting easier to find gluten-free foods! Here is a sample list of gluten-free foods, including gluten-free grains:

  • Fresh fruits
  • Fresh vegetables
  • Lean meat and poultry
  • Fish and seafood
  • Dairy
  • Beans, legumes, and nuts
  • Quinoa
  • Some grains and starches (ex. potato bread, corn bread/tortillas, rice, arrowroot)

You can view a full gluten-free food list on the Celiac Disease Foundation’s site.

Terra’s Kitchen offers a variety of dietary options based on the principles of the Mediterranean lifestyles, including Paleo, vegetarian, low-calorie, and gluten-free. Love it all? We have plenty of options for you.