The Ultimate Guide to Going Gluten Free: Foods, Freedom & Feeling Great!

There’s a lot of chatter about “gluten free” living these days. From A-list celebrities to everyday health enthusiasts, it seems everyone is exploring the benefits of a gluten free diet. But what does it really mean to be gluten free? Is it just another fad, or could it be the key to unlocking better health for you?

At GlutenFreeEats, we’re passionate about making the gluten free lifestyle delicious, accessible, and easy to understand. This comprehensive guide will walk you through everything you need to know, whether you’ve been diagnosed with celiac disease, suspect a sensitivity, or are simply curious about gluten free foods.

What Exactly is Gluten?

Before we dive into a gluten free diet, let’s talk about the star of the show: gluten. Gluten is a family of proteins found primarily in wheat, barley, rye, and triticale (a cross between wheat and rye). Think of it as the “glue” that gives bread its elasticity, helps dough rise, and gives food that wonderfully chewy texture.

“Gluten isn’t just in obvious culprits like bread and pasta,” explains Dr. Alisha Miller, a registered dietitian specializing in digestive health. “It’s often used as a thickener, binder, or flavour enhancer, meaning it can pop up in unexpected places like sauces, soups, and even some processed meats.”

Common Foods Containing Gluten:

• Breads, bagels, muffins, croissants
• Pasta and noodles
• Cereals and granola (unless specified gluten free)
• Cakes, cookies, pies, pastries
• Crackers and pretzels
• Beer
• Gravies and sauces thickened with flour
• Breaded meats and vegetables
• Soy sauce (many traditional varieties)

What is a Gluten Free Diet?

Simply put, a gluten free diet means completely excluding all foods and ingredients that contain gluten. This involves focusing on naturally gluten free foods like fruits, vegetables, meats, poultry, fish, dairy, legumes, nuts, and seeds. It also means seeking out specifically manufactured gluten free products, such as gluten free bread, pasta, and snacks.

Many people mistakenly believe that “gluten free” automatically means “carb-free.” This isn’t true! Plenty of carbohydrate-rich foods like rice, potatoes, quinoa, corn, and beans are naturally gluten free and can be a healthy part of your diet.

Who Should Follow a Gluten Free Diet?

While a gluten free diet is a popular choice for many, it’s medically necessary for certain individuals.

Celiac Disease: A Lifelong Necessity

For individuals with celiac disease, a gluten free diet isn’t a choice—it’s a lifelong medical treatment. Celiac disease is a serious autoimmune disorder where the ingestion of gluten leads the body’s immune system to attack the small intestine. This damages the villi, tiny finger-like projections that line the small intestine and are responsible for nutrient absorption.

Symptoms of celiac disease can vary widely and ¹ include: 

• Digestive issues: bloating, gas, diarrhea, constipation, abdominal pain, nausea
• Non-digestive issues: fatigue, anemia, bone or joint pain, unexplained weight loss, skin rashes (dermatitis herpetiformis), headaches, brain fog, depression, or anxiety.

If you suspect you have celiac disease, it’s crucial to get tested before removing gluten from your diet, as going gluten free can affect test results. A lifelong, strict gluten free diet is the only way to manage celiac disease and allow the small intestine to heal.

Non-Celiac Gluten Sensitivity (NCGS)

Some people experience symptoms similar to those of celiac disease when they consume gluten, but they test negative for celiac disease and wheat allergy. This is often referred to as non-celiac gluten sensitivity (NCGS) or gluten intolerance.

“NCGS is a bit of a gray area because we don’t have a specific biomarker to test for it like we do with celiac disease,” notes Dr. Miller. “Diagnosis often involves ruling out celiac disease and wheat allergy, then observing if symptoms improve on a gluten free diet and return if gluten is reintroduced.”

Symptoms associated with NCGS can include:

• Bloating, gas, abdominal pain
• Diarrhea or constipation
• Headaches
• Fatigue or “brain fog”
• Joint pain

If you suspect NCGS, working with a healthcare professional or registered dietitian is important to properly investigate your symptoms and rule out other conditions.

Wheat Allergy

A wheat allergy is different from celiac disease and NCGS. It’s an allergic reaction to one or more of the proteins found in wheat (which can include, but isn’t limited to, gluten). The immune system overreacts, triggering symptoms that can range from mild to life-threatening.

Symptoms of wheat allergy can include:

• Skin reactions: hives, rash, swelling
• Respiratory issues: sneezing, nasal congestion, difficulty breathing, wheezing
• Digestive symptoms: nausea, vomiting, diarrhea
• Anaphylaxis (a severe, potentially life-threatening reaction) in rare cases.

People with a wheat allergy must avoid wheat but may be able to tolerate other gluten-containing grains like barley and rye, depending on their specific allergies.Exploring the World of Gluten Free Foods

Embarking on a gluten free journey opens up a vibrant world of delicious and nutritious options!

Naturally Gluten Free Food Groups:

• Fruits and Vegetables: All fresh varieties are your friends!
• Meat, Poultry, Fish & Seafood: Unprocessed and unbreaded options are naturally gluten free.
• Dairy Products: Milk, cheese, yogurt (check labels on flavored varieties).
• Legumes: Beans, lentils, chickpeas.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.
• Gluten Free Grains & Starches: Rice, corn, potatoes, quinoa, buckwheat, amaranth, millet, sorghum, teff, certified gluten free oats.
• Fats and Oils: Olive oil, coconut oil, butter.

The Rise of Quality Gluten Free Bread and Products

Gone are the days when gluten free bread meant a dry, crumbly loaf! The market for gluten free foods has exploded, and the quality and variety are better than ever. You can find excellent gluten free bread, pasta, crackers, cereals, baking mixes, and more.

Tips for Choosing Processed Gluten Free Foods:

• Read Labels Carefully: Always check for a “gluten free” certification or look for ingredients.
• Prioritize Whole Ingredients: Opt for products made with whole gluten free grains and minimal additives.
• Watch for Added Sugars & Fats: “Gluten free” doesn’t always mean “healthy.” Some products compensate for lack of gluten with extra sugar or unhealthy fats.

Potential Benefits and Considerations of a Gluten Free Diet

For those with celiac disease or diagnosed NCGS, the benefits are clear: symptom relief and improved health. But what about others?

• Improved Digestive Health (for some): Many report reduced bloating and digestive discomfort.
• Increased Focus on Whole Foods: Adopting a gluten free diet can encourage you to eat more fruits, vegetables, and lean proteins.
• Potential Weight Loss: This often happens if you cut out processed, gluten-containing foods and don’t replace them with high-calorie gluten free alternatives. However, weight loss is not guaranteed and shouldn’t be the primary goal unless medically advised.

Potential Risks & How to Mitigate Them:

• Nutrient Deficiencies: Gluten-containing whole grains are good sources of fiber, B vitamins, and iron. If you go gluten free, ensure you’re getting these from other sources or enriched gluten free products.
  • Solution: Focus on diverse gluten free foods, including plenty of fruits, vegetables, legumes, and gluten free whole grains like quinoa and buckwheat. Consider a multivitamin if advised by your doctor.
• Constipation: Reduced fiber intake can be an issue.
  • Solution: Boost fiber with fruits, vegetables, nuts, seeds, legumes, and high-fiber gluten free grains.
• Cost: Specialized gluten free foods can sometimes be more expensive.
  • Solution: Focus on naturally gluten free foods, cook from scratch, and look for sales on packaged items.
• Social Challenges: Eating out or at gatherings can require planning.
  • Solution: Communicate your needs, research restaurant menus ahead of time, or bring your own gluten free dish.

Getting Started on Your Gluten Free Journey

Thinking of going gluten free? Here’s how to start:

1. Consult a Professional: Especially if you suspect celiac disease or a serious intolerance, talk to your doctor or a registered dietitian. Get tested for celiac disease before eliminating gluten.
2. Become a Label Detective: Learn to read ingredient lists meticulously. Gluten can hide under names like malt, brewer’s yeast (unless specified gluten free), and wheat starch (unless processed to meet gluten free standards). Look for certified gluten free labels.
3. Stock Your Pantry: Fill your kitchen with naturally gluten free foods. Explore new grains like quinoa, millet, and amaranth.
4. Embrace Gluten Free Swaps: Find your favorite gluten free bread, pasta, and snack alternatives. There are many fantastic options available.
5. Be Aware of Cross-Contamination: If you have celiac disease, even tiny amounts of gluten can cause a reaction.
   • Use separate toasters, cutting boards, and utensils.
   • Clean surfaces thoroughly.
   • When eating out, ask about preparation methods.
6. Explore GlutenFreeEats Resources: We have a wealth of gluten free recipes, product reviews, and tips to support you!

Will I Experience Gluten Withdrawal?

While there’s no strong scientific evidence for “gluten withdrawal” in a clinical sense, some people report experiencing symptoms like headaches, fatigue, irritability, or cravings when they first eliminate gluten, especially if their previous diet was high in processed, gluten-containing foods. These symptoms usually subside within a few days to a couple of weeks as your body adjusts. Staying hydrated and focusing on nutrient-dense gluten free foods can help.

Living Your Best Gluten Free Life

Whether you have celiac disease, gluten sensitivity, or are choosing a gluten free path for other wellness reasons, know that a fulfilling and delicious life is entirely possible. By focusing on whole, unprocessed gluten free foods, exploring the ever-growing range of gluten free products like delicious gluten free bread, and arming yourself with knowledge, you can navigate this lifestyle with confidence and joy.

Welcome to the vibrant world of GlutenFreeEats – we’re here to help you every step of the way!