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People with celiac disease need to avoid foods that contain gluten. Other people may do so because they have sensitivities or intolerances to this group of proteins. Below, anyone who is on a gluten-free diet or who aims to reduce their intake of gluten can find lists of foods to avoid and alternatives to consider. People understandably associate gluten with grains, but a range of other foods, drinks, and products such as supplements can contain it. However, gluten-free varieties of many of these drinks are available. Also, most distilled alcoholic beverages are gluten-free.
The amount of gluten in foods varies widely. This means that to hit the 10 mg daily threshold, a person would have to eat 17 slices of gluten-free bread, if each slice contains 20 ppm. Or, for context, they could eat an amount of regular flour the size of a pen’s tip. As a result, anyone looking to limit their gluten intake needs to check labels carefully and consult staff at restaurants. People on gluten-free diets may also enjoy dishes that do not resemble those containing gluten and are rich in vegetables, fruits, and beans, and pulses. Learn more about gluten-free foods here. Celiac disease is a serious health issue.
It causes the immune system to attack the gut, and the resulting damage to the intestinal lining can prevent the body from absorbing enough nutrients. For a person with this condition, it is crucial to avoid all gluten and take precautions against cross-contamination. Other people experience health issues caused by eating gluten but do not fit the diagnostic criteria for celiac disease. In this case, a doctor may diagnose gluten intolerance or non-celiac gluten sensitivity.
If someone is unsure whether they have an allergy or intolerance to gluten, they can try eliminating foods containing gluten from their diet, to test whether their symptoms improve. If after reintroducing gluten to the diet, the symptoms return, this is a good indication of a gluten sensitivity. Anyone with these symptoms or other concerns should receive professional care. A 2018 review suggests that a person’s tolerance to gluten may, in part, be determined by the composition of their gut bacteria and genetic factors. The authors also noted that consuming processed gluten-free products may lead to a nutrient deficiency and a diet too high in trans fats and salt. Avoiding gluten may seem daunting at first.
