Gluten-Free Diet: Must-Know Foods to Include and Avoid

Gluten-Free Foods: What to Eat and What to Avoid

Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or gluten intolerance, eating gluten can trigger a range of symptoms, including bloating, gas, abdominal pain, diarrhea, and fatigue.

If you have celiac disease or gluten intolerance, it is important to follow a gluten-free diet. This means avoiding all foods that contain gluten, including:

* Wheat: All forms of wheat, including whole wheat, white flour, durum wheat, and semolina
* Barley: All forms of barley, including pearled barley, hulled barley, and barley malt
* Rye: All forms of rye, including rye flour, rye bread, and rye crackers

In addition to avoiding foods that contain gluten, you should also be careful to avoid cross-contamination. This can occur when gluten-containing foods come into contact with gluten-free foods. For example, if you use the same toaster to toast both gluten-free and gluten-containing bread, the gluten-free bread may become contaminated with gluten.

To avoid cross-contamination, it is important to:

* Keep gluten-free foods separate from gluten-containing foods.
* Use separate utensils, cookware, and cutting boards for gluten-free foods.
* Wash your hands thoroughly before handling gluten-free foods.
* Read food labels carefully to make sure that they do not contain gluten.

There are many delicious and nutritious gluten-free foods available. Here are a few examples:

* Fruits and vegetables: All fruits and vegetables are naturally gluten-free.
* Meat and poultry: All meat and poultry are naturally gluten-free.
* Fish and seafood: All fish and seafood are naturally gluten-free.
* Eggs: Eggs are naturally gluten-free.
* Dairy products: All dairy products are naturally gluten-free.
* Rice: All types of rice, including white rice, brown rice, and wild rice, are naturally gluten-free.
* Corn: All forms of corn, including cornmeal, corn flour, and popcorn, are naturally gluten-free.
* Potatoes: All types of potatoes, including white potatoes, sweet potatoes, and russet potatoes, are naturally gluten-free.
* Beans and lentils: All types of beans and lentils are naturally gluten-free.
* Quinoa: Quinoa is a gluten-free grain that is a good source of protein and fiber.
* Amaranth: Amaranth is a gluten-free grain that is a good source of protein and iron.

If you are following a gluten-free diet, it is important to talk to your doctor or a registered dietitian. They can help you create a meal plan that meets your individual needs and ensures that you are getting all the nutrients you need.