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Understanding Gluten Free Diet: Sorting Through the Facts and Fiction
Reading Time: 6 minute(s)
gluten free diet

A gluten-free diet can be challenging, but connecting with others and researching options can make it easier. Focus on whole foods and read labels carefully.

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Gluten free diet, but what is gluten?

Gluten is a protein found in wheat, barley, and rye grains. For many people, gluten is a harmless protein easily digested by the body. However, for those with celiac disease, non-celiac gluten sensitivity, or wheat allergy, consuming gluten can lead to various symptoms, from digestive issues to skin rashes, joint pain, and fatigue.

A gluten free diet may be necessary for your health if you have been diagnosed with celiac disease or gluten sensitivity.

What is a gluten free diet?

A gluten free diet is a diet that excludes all sources of gluten. This means avoiding foods made with wheat, barley, and rye, as well as any products that contain these grains as an ingredient. Many processed foods, such as soups, sauces, and salad dressings, can also contain gluten, so it’s essential to read labels carefully and be aware of hidden sources of gluten.

What can you eat on a gluten free diet?

While a gluten free diet may seem restrictive initially, you can still enjoy many foods. Here are some examples:

  • Fruits and vegetables
  • Meat and poultry
  • Fish and seafood
  • Dairy products
  • Nuts and seeds
  • Legumes
  • Gluten-free grains, such as rice, quinoa, and corn

It’s important to note that some gluten-free products may not be as nutritious as their gluten-containing counterparts. For example, gluten-free bread may be made with refined flour, lacking the fibre and nutrients in whole grain bread. It’s important to choose nutrient-dense, whole foods whenever possible.

What are the benefits of a gluten free diet?

For people with celiac disease or gluten sensitivity, a gluten-free diet can lead to significant health benefits, including:

  • Improved digestive symptoms, such as bloating, gas, and diarrhoea
  • Reduced inflammation throughout the body
  • Improved nutrient absorption and overall nutrition status
  • Relief from skin rashes, joint pain, and other symptoms associated with gluten sensitivity

However, it’s important to note that a gluten-free diet is not a magic bullet for weight loss or improved health for people without celiac disease or gluten sensitivity. Many gluten-free products are high in sugar and fat, which can contribute to weight gain and other health issues.

What are the challenges of a gluten free diet?

Adopting a gluten free diet can be challenging, particularly in social situations or dining out. Many restaurants and social events may not have gluten-free options. Cross-contamination can be a concern, as even a tiny amount of gluten can trigger symptoms in people with celiac disease or gluten sensitivity.

Additionally, many gluten-free products are more expensive than their gluten-containing counterparts, making a gluten-free diet cost-prohibitive for some people.

Tips for following a gluten free diet

If you need to follow a gluten free diet, here are some tips to make the transition easier:

  • Focus on whole, nutrient-dense foods like fruits, vegetables, lean protein, and gluten free grains.
  • Learn to read food labels carefully and avoid products containing gluten or processed in facilities that also process gluten-containing products.
  • Be prepared by researching restaurants in advance and asking for gluten-free options and accommodations.
  • Connect with other people following a gluten-free diet for support and advice.

In conclusion, a gluten free diet can be necessary for managing celiac disease or gluten sensitivity. While following may be challenging, you can still enjoy many delicious and nutritious foods. A gluten-free diet can improve health and well-being with the right approach and support.

We have developed a recipe collection that can inspire you for meals you can enjoy on a gluten free diet.

gluten free recipes, gluten free diet


And don’t forget our Oh Lily! Snacks are gluten-free too.