Symptoms (3 trusted sources).

Others can also benefit from the removal of gluten from the diet.

Fortunately, if you have gluten-related health, removing gluten from your diet may improve your symptoms.

This article provides 12 simple tips to help you eliminate gluten from your diet.


1. Choose gluten-free cereals


Wheat, barley and rye are common grain-containing gluten. However, there are many gluten-free cereal substitutes.

Examples of gluten-free cereals include (4 trusted sources):

uinoa


brown rice


Millet


Amaranth


Buckwheat


oat


Despite its name, buckwheat is a grain-like seed that has nothing to do with wheat and is naturally gluten-free. Buckwheat can be used as a cereal or as a recipe for gluten-free baked goods (5 trusted sources).

Oats are naturally gluten-free but may contain trace amounts of gluten that are exposed during processing. If you have celiac disease or gluten sensitivity, choose a certified gluten-free label of oatmeal (6 trusted sources).

to sum up


To avoid the exposure of common grains to gluten, choose gluten-free cereal substitutes such as buckwheat, brown rice or quinoa.


2. Looking for gluten-free certification labels


The Food and Drug Administration (FDA) regulates gluten-free claims on food packaging.


Products that claim to be gluten-free must meet the FDA's gluten-free definition of gluten less than 20 parts per million (ppm). The European Union (eu) has developed similar regulations for foods labeled “gluten-free” (7,8 credible sources).

In addition, many third-party organizations have established gluten-free certification for food manufacturers. These are additional certifications and food must comply with government regulations.


For example, the gluten intolerance group has established a certified gluten-free label that requires gluten with 10 ppm or less. The organization requires ongoing testing and annual inspections to ensure compliance (9).




FDA and EU regulations claim gluten-free products. In addition, some third-party organizations have established gluten-free certification.


three. Eat more agricultural products


All fresh fruits and vegetables are gluten-free.

Gluten-free diets may lack micronutrients such as folic acid and magnesium unless gluten-containing products are replaced by other nutrient-dense foods. Adding more fresh produce to your diet can help you get these nutrients and eliminate gluten (10 reliable sources).

Here are a few ways to add more fresh produce to your diet:

Requires lettuce packaging instead of bread


Replace the common pasta with a spiral vegetable noodles


Choose a salad instead of a sandwich


A gluten-free side dish with baked potatoes or butternut squash


Choose fresh fruit or grilled vegetables


Add a piece of fruit to your breakfast or eat as a snack


Replace the bread with sweet potato chips


Some processed fruits and vegetables, such as frozen or canned products, may contain gluten as a food additive or thickener. If you choose canned, frozen or dried fruit vegetables, it is best to check the gluten or wheat on the label.





Eating more agricultural products is a good way to eliminate gluten and optimize nutrient intake, otherwise there may be a lack of nutrition in a gluten-free diet.


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4. Clean up your storage room


Evaluate your current food storage items and remove all products that may contain gluten.

The best way to identify if a product contains gluten is to read the ingredient list. Throw away or donate items that contain grains such as wheat, barley, and rye. Check for little-known gluten containing ingredients such as malt vinegar, brewer's yeast, and tannery.

Removing gluten from the diet can be difficult if other family members do not need the same dietary restrictions.

In this case, consider using a portion of your storage room for gluten-free items. This also helps to avoid potential cross-contamination and accidental gluten exposure.


You can also avoid accidental contact by using a separate toaster, cutting boards and cutlery before preparing meals.

Remove any items in your storage room that contain wheat, barley or rye. If other family members don't need the same dietary restrictions as you, you can put some gluten-free food in your storage room to avoid accidental gluten contact.

5. Avoid gluten-free drinks

Gluten may be present in certain beverages, especially those containing alcohol.

Beer is a common source of gluten because it’s produced by fermenting gluten-containing grains like wheat or barley. However, there are some gluten-free beers on the market made from ingredients like sorghum or rice (11 Trusted Source).

If you want to drink alcohol on a gluten-free diet, opt for distilled liquors like vodka or gin. Typically, wine is also free from gluten. That said, wine coolers may contain malt barley, a gluten-containing grain.

Most non-alcoholic beverages like coffee, tea, and sparkling water products are gluten-free. Nonetheless, some drinks like pre-made smoothies, coffee drinks, or milkshakes may contain gluten, so it’s best to check the label.

6. Bring your own food


If you are taking part in a social event, consider bringing your own gluten-free food.






Accidental exposure to gluten is common.


Social events Even if a dish itself does not contain gluten, cross-contamination during cooking can pose a risk to people who need to strictly remove gluten.






Take the initiative to bring a dish to share with others. At least one gluten-free plate can reduce social stress and limit exposure to potentially harmful gluten.






to sum up


Social events can pose a risk of gluten exposure. Bringing a gluten-free dish from home is a great way to ensure a safe food environment without having to be too amazed.


7. Eat more nuts and seeds


Gluten-free diets are more likely to lack nutrients such as zinc, calcium and fiber (10 reliable sources).






Nuts and seeds are naturally gluten-free and are an important source of these nutrients (12 trusted sources, 13 trusted sources).






Nuts and seeds added to the diet include:






apricot


Cashew


Pecan


walnut


A month


Queensland Fruit


Pumpkin seeds


Flaxseed


Jia seed


Sunflower seed


You can add nuts or seeds to the gluten-free oats, finely grind the nuts instead of the wheat flour, sprinkle the seeds on the salad, or mix the nuts into the nut butter and enjoy them with apple slices or celery sticks.






to sum up


Nuts and seeds are naturally gluten-free and are an important source of zinc, calcium and fiber, all of which are nutrients that may be lacking in a gluten-free diet.


8. Know the different names of wheat


There are many different wheat varieties that may make it difficult to read food labels. Look for these wheat varieties (four trusted sources) when evaluating the gluten hidden source label:






Durum wheat


Aiken


Khorasan (Camut)


Spelling or Faro


Small rye


Many types of wheat flour also have different names, such as Semolina, Farina or Graham flour. All of these flours contain gluten and must be avoided if you follow a gluten-free diet.






In addition, common food additives may contain hidden sources of wheat such as maltodextrin, caramel, and modified food starch.






Assessing the allergen statement on a food label is the easiest way to determine if a product contains wheat and gluten. This is because the Food and Drug Administration requires food to indicate on the food label whether it contains the first eight allergens, such as wheat (14 trusted sources).






to sum up


Wheat has many different names, such as hard grain, cammut, and spelling. Evaluate the ingredient list and allergen instructions on the food label to identify and eliminate the source of the wheat.


9. Restricted processed food


Food manufacturers can add gluten to processed foods to improve texture, mouthfeel and shelf life. For example, luncheon meat, sausages, baked goods, French fries, and seasonings may all contain hidden sources of gluten.






Moreover, processed gluten-free products generally have higher levels of fat, sugar and sodium than conventional products. Therefore, although these products are gluten-free, they may not be a good substitute for whole foods (15 trusted sources).






Whole foods such as fruits, vegetables, eggs, nuts and seeds are naturally gluten-free. Be careful to eat more of these whole foods while limiting your intake of processed foods.






to sum up


Food manufacturers can add gluten to foods to improve texture and shelf life. Limit processed foods and eat whole gluten-free whole foods such as fruits, vegetables, nuts, seeds and lean protein.


10. Cooking at home


Restaurants are increasingly offering gluten-free dining options. However, these meals often bring additional costs and the risk of cross-contamination.






Cooking at home can help you eliminate the gluten in your diet and benefit your overall health.






In fact, people who eat home-cooked food at least five times a week eat more fruits and vegetables than people who eat less than three times a week, and are less likely to be overweight than those who cook less than three times a week. 28% (16 trusted sources).






Develop a weekly meal plan to maintain a sense of responsibility. In the kitchen, stock some gluten-free staple foods such as fresh produce, nuts, seeds, beans, eggs and fish, as well as a variety of gluten-free cereals.






to sum up


Eating out in a gluten-free diet can be expensive and can increase the risk of cross-contamination. Eating more home cooking is a safe choice and is good for your overall health.


11. Avoid gluten-containing condiments


Condiments and sauces often contain hidden sources of gluten. Food manufacturers can add gluten to the seasoning as a stabilizer, thickener or emulsifier.






Condiments that may contain gluten include:






soy sauce


Salad dressing


Malt vinegar


Marinade


Barbecue sauce


Pasta sauce


Worcester sauce


Burning soy sauce


It is helpful to review the allergen labels on these condiments. It is important to remember that even if the condiment does not contain wheat, it may contain gluten from barley or rye. For example, malt vinegar is gluten-free because malt comes from barley (four trusted sources).

Many condiments contain added GL sources.

12. Join a gluten-free community

Following a gluten-free diet may feel isolating. In fact, people with celiac disease may be more likely to suffer from feelings of loneliness, depression, and social phobia (17 Trusted Source, 18 Trusted Source, 19 Trusted Source, 20 Trusted Source).

Joining a gluten-free community is a great way to find resources, community recommendations, and support from other people with similar dietary restrictions.

The National Celiac Association has various chapters around the United States that offer conferences, small meetings, and support for individuals living with celiac disease.