Navigating the world of food allergies and sensitivities can be challenging, and gluten is a common culprit. This exploration delves into the intricacies of "gluten-free," unpacking what gluten is, why people avoid it, and how to maintain a healthy diet while excluding it. We'll clarify the differences between celiac disease, gluten sensitivity, and wheat allergies, and provide practical guidance on identifying gluten-free foods and avoiding hidden sources.
"Gluten-free" refers to a diet that excludes the protein gluten.
- What is gluten?
- Gluten is a protein found in grains like wheat, barley, rye, and triticale.
- It gives dough its elastic texture, which is why it's so common in baked goods.
- Why go gluten-free?
- Celiac disease: This is an autoimmune disorder where gluten triggers an immune response that damages the small intestine.
- Non-celiac gluten sensitivity (gluten intolerance): People with this condition experience symptoms like bloating, abdominal pain, and fatigue after consuming gluten, but don't have celiac disease.
- Wheat allergy: This is a different condition than celiac disease or gluten sensitivity.
It is an allergic reaction to wheat proteins. - Some people also chose to follow a gluten free diet because they believe it improves their overall health.
- What foods to avoid:
- Foods containing wheat, barley, rye, and triticale.
This includes many breads, pastas, cereals, and baked goods. - Many processed foods can also contain hidden gluten.
- What foods are naturally gluten-free?
- Fruits, vegetables, meat, poultry, fish, beans, legumes, and most dairy products.
- Grains like rice, corn, quinoa, and oats (if labeled gluten-free).
- Important considerations:
- Reading food labels is crucial to identify hidden gluten.
- Cross-contamination can occur if gluten-free foods come into contact with gluten-containing foods.
- It is important to maintain a balanced diet when following a gluten free diet to ensure that the body recieves all of the nutrients that it needs.
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