let’s Live a Gluten Free life and make a move towards to healthy life.
According to health experts, gluten is harmful to most people and its awareness has become the most popular dietary trend in the United States. If you want gluten free life so first you should aware of the negative health effects of gluten.
As awareness of celiac disease becomes, people, want to know how to cut out gluten from the diet. It simply means, when you have taken gluten-free diet your diet plan will be revamped after taken it, and the popularity of the gluten-free diet continues to grow nowadays.
The celiac disease ingestion of gluten causes an adverse reaction which damages intestinal cells and can lead to serious health problems.
Most of the people are puzzled from these types of question such as is gluten-free healthy for everyone? why do people go gluten-free, what does gluten-free mean? In today’s article, we will cover all aspects of Gluten-free life.
What is Gluten?
When we talk about Storage protein, gluten comes in our mind which is found in wheat, rye, and barley. It helps foods maintain their shape, giving bread its classic chewy, soft texture, and acting as a glue that holds food together.
The main part of Gluten is two proteins, glutenin, and gliadin. Both proteins are broken down into peptides during digestion that some people’s bodies have difficulty breaking down.
According to Dr. Fasano, who is director of the University of Maryland Center for Celiac Research, Gluten Sensitivity may affect people 6% to 7% overall.
His first statement is molecular based for gluten sensitivity. His research tells Gluten sensitivity affects far more people than celiac disease, only in the U.S its estimates 6% to 7%, means that 20 million people in the United States alone could have the condition.
One another doctors whose name Dr. Ford which is a pediatrician in Christchurch, New Zealand and author of The Gluten Syndrome. He says that 30% and 50% people could be affected by gluten-sensitivity
After awareness of Gluten-free, people want to know about What Foods Contain Gluten?
Big 3 Source of Gluten: What Foods Contain Gluten? Wheat:
Wheat is first place when you search what Foods Contain Gluten? And Wheat is commonly found in
- Cereals Flour sauces
- Salad dressings bread roux
- Baked goods Soups Bakery Items
- Pasta Candy Bars
Rye: It is commonly found in:
- Rye bread, such as pumpernickel
- Rye beer
Barley: Barley is commonly found in
- Food coloring
- Brewer’s Yeast
Note: Malt (malted barley flour, malted milk, and milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar)
Besides this, we provide Gluten Containing Products list for you,
Gluten Containing Products:
The following are miscellaneous sources of gluten:
- Lipsticks, lip balm
- Non-self-adhesive stamps and envelopes
- Vitamins and supplements (check label)
The following ingredients are often coded for gluten:
- Avena sativa Cyclodextrin
- Fermented grain extract
- Hordeum Distichon
- Hordeum vulgare
- Hydrolyzed malt extract
- Hydrolyzed vegetable protein
- Phytosphingosine extract
- Amino-peptide complex
- Secale cereale
- Triticum aestivum
- Triticum Vulgare
- Tocopherol/vitamin E
- Yeast extract
- Natural flavoring
- Brown rice syrup
- Modified food starch
- Hydrolyzed vegetable protein (HVP)
- Hydrolyzed soy protein
- Caramel color (frequently made from barley)
Examples of foods which may contain gluten (Common Foods That Contain Gluten)
First, you know that which type of food not suitable for people with celiac disease, any type of food containing wheat flour, wheat, barley, rye, oats is not suitable for people with celiac disease.
We share types of foods are NOT gluten-free; Pasta, Noodles(rice noodles and mung bean noodles are gluten-free), Breads and Pastries(Include croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls), Baked Goods(cakes, cookies, pie crusts, brownies), Cereal & Granola(corn flakes and rice puffs often contain malt extract/flavoring, granola often made with regular oats, not gluten-free oats), Breading & Coating Mixes, Croutons, Brewer’s Yeast, Sauces & Gravies(traditional soy sauce, cream sauces made with a roux), Breakfast Foods(pancakes, french toast, crepes, and biscuits)
Foods That May Contain Gluten
The following foods may contain hidden sources of gluten which is confused things for people;
- Energy bars/granola bars
- French fries
- Potato chips
- Candy and candy bars
- Multi-grain or “artisan” tortilla chips
- Salad dressings and marinades
- Brown rice syrup
- Meat substitutes made with seitan (wheat gluten)
- Soy sauce
- Pre-seasoned meats
- Cheesecake filling
- Eggs served at restaurants
14 Surprising Items That Contain Gluten:
- Beauty products
- Vitamin supplements
- Bouillon cubes
- Bleu cheese
- Hot dogs
- Soy sauce
- Frozen veggies in a sauce
- Hot chocolate
- French fries
- Items labeled “wheat free
- Distilled Beverages And Vinegar
Most of the people know the gluten is safe but those with conditions like celiac disease or gluten sensitivity should avoid it to prevent adverse health effects.
Our daily foods are made with gluten-containing ingredients, so it’s important that those who are unable to consume it check ingredient labels closely.
It’s our fortune there are many healthy and delicious foods that are naturally gluten-free. We can include these foods in our daily lifestyle, which will protect you from any gluten-related disease.
Gluten-free grains are present in your local grocery, you can enjoy naturally gluten-free grains in a variety of creative ways. When you purchase the whole grains, you should need to double check the item.
Gluten-free whole grains can be contaminated with gluten if they are processed in the same facility as gluten-containing foods. When you buy oats should confirm that the oats you purchase are certified gluten-free. It has a chance to cross-contamination. A select few whole grains contain gluten, while the rest are naturally gluten-free.
Check the list of Gluten-Free Whole Grains;
- Brown rice
- Wild rice
Naturally Gluten-Free Foods
The following grains and other starch-containing foods are naturally gluten-free:
Through harvesting and processing from cross-contact with gluten-containing grains, gluten-free grains may contain gluten
- Corn (maize)
- Buckwheat groats (also known as kasha)
- Gluten-free oats
- Nut Flours
Fruits and Vegetables
Most of the people eat ripen and fresh fruits, but processed fruits are not good for a healthy body. Processed fruits contain the hydrolyzed wheat protein, modified food starch, malt, and maltodextrin.
We provide the list of fresh fruits and vegetables that you can enjoy on a gluten-free diet. It helps you to live a gluten-free life.
- Citrus fruits( Oranges and grapefruit )
- Cruciferous vegetables( cauliflower and broccoli)
- Greens, such as spinach, kale, and Swiss chard
- Starchy vegetables(potatoes, corn, and squash)
- Bell peppers
- Green beans
Fruits and Vegetables to Double-Check
Canned fruits and vegetable may contain gluten so its compulsory to check before buying it.
Canned fruits and vegetables: Maybe canned with sauces that contain gluten. Fruits and vegetables canned with water or natural juices are likely gluten-free.
- Pre-chopped fruits and vegetables:
- Frozen fruits and vegetables
- Dried fruits and vegetables
Animal and plant-based sources contain protein. Flavorings ingredients such as soya sauce, flour, and malt vinegar are commonly paired with protein foods.
- Gluten-Free Proteins
- Legumes (beans, lentils, peas, peanuts)
- Nuts and seeds
- Red meat (fresh beef, pork, lamb, bison)
- Poultry (fresh chicken, turkey)
- Seafood (fresh fish, scallops, shellfish)
- Traditional soy foods (tofu, tempeh, edamame, etc.)
Below we provide some protein list need to double check when you use it,
- Processed meats, such as hot dogs, pepperoni, sausage, salami and bacon
- Meat substitutes, such as vegetarian burgers
- Lunch meats or cold cuts
- Ground meats
People love most of the dairy products and some of them are naturally gluten-free. But, those that are flavored and contain additives should always be double-checked for gluten. Dairy products include thickeners, malt and modified food starch which contains gluten.
Gluten-Free Dairy Products;
- Butter and ghee
- Cottage cheese
- Sour cream
Besides this, some product needs to be double checks such as flavored milk and yogurts, Processed cheese products (cheese sauces and spreads), and Ice cream(which is sometimes mixed with additives that contain gluten).
Fats and Oils
You already know that Fats and oils are naturally gluten-free. Additives, which are mixed with them for flavor and thickening that contains gluten.
Gluten-Free Fats and Oils;
- Butter and ghee
- Olives and olive oil
- Avocados and avocado oil
- Coconut oil
- Vegetable and seed oils, including sesame oil, canola oil, and sunflower oil
You should need to double check cooking sprays and oils with added flavors or spices
People are confused with Should I cut down or eliminate gluten? now we discussed the major health problem related to Gluten,
What is Gluten Intolerance
Celiac disease and Gluten intolerance both are different conditions, one of the Celiac diseases can damage a person’s digestive system, it’s a severe autoimmune disease. If you suffer from celiac disease, you cannot be eating gluten because it will cause your immune system to destroy your villi. Villi are present in your small intestine and its fingerlike parts which are responsible for absorbing nutrients.
The symptoms of gluten intolerance, celiac disease or a wheat allergy all are different, people little aware about it. Besides this wheat allergy is responsible for impair breathing or cause a loss of consciousness, these symptoms are different from celiac disease and gluten intolerance.
Problems with Gluten:
When you aware of how to Gluten affects your body? so you take action for this. But some people take it easy they believe it’s just fine.
It can create certain health conditions such as celiac disease, wheat allergy, and some other diseases.
It’s a most severe form of gluten intolerance which affects the 0.7-1% of the population.
In this disease, the immune system attacks the gluten, as well as the lining of the gut. It’s a source of many diseases because of it damages the gut wall. This disease may have other symptoms like tiredness or anemia.
IBS (Irritable Bowel Syndrome) :
Its a source of abdominal pain, cramping, bloating, gas and diarrhea. Irritable bowel syndrome is a chronic condition and common digestive disorder. One survey said IBS may benefit from a gluten-free diet.
Wheat allergy is a general term it’s a causing of digestive issues after consuming gluten. Well you know Wheat is found in many foods, including some you might not suspect, such as soy sauce, ice cream, and hot dogs.
Wheat allergy symptoms include:
- Swelling, itching or irritation of the mouth or throat
- Hives, itchy rash or swelling of the skin
- Nasal congestion
- Difficulty breathing
- Cramps, nausea or vomitingDiarrheaAnaphylaxis
Symptoms of a Gluten Intolerance
When you consume gluten in your foods, you face different symptoms, some of them given below, you can check these symptoms if you face gluten intolerance;
Abdominal pain is a common symptom of gluten intolerance In this situation, you can feel the discomfort and Indigestion, Food Allergy Basics and Viral Gastroenteritis (Stomach Flu).
Diarrhea and Constipation
Sometimes small disease create big problems, such as diarrhea and constipation is a common problem but if it happens regularly may be a cause for concern.
A ratio of gluten-sensitive people different for diarrhea and constipation. 50% of people regularly experience diarrhea and 25% experience constipation. Diarrhea is responsible for dehydration and fatigue, which is serious concerns for health.
Bloating is may be a sign of gluten intolerance, It, related to stomach ache if your belly is swollen or full of gas after you’ve eaten. That means patient suffers from bloating condition and feeling miserable.
According to one survey 87% of people who had suspected non-celiac gluten sensitivity experienced the bloating condition.
Feeling tired is a common people problem we can not say that its a disease. According to studies, 60–82 % of gluten-intolerant people experience tiredness and fatigue. Its happen when you eat foods containing gluten regularly basis.
In today’s life, every second member of the family is suffering from headaches or migraines. You can take medicines and home remedies for avoiding headaches. But it creates a major problem sometimes because people experience headaches once in a while.
Anxiety is a little problem but its effects widely, you could not feel good after this, you have faced some problem of worry, nervousness, unease, and agitation. One study showed that 40% of individuals regularly experienced anxiety when they suffer from gluten sensitivity.
You have to face the skin problem in Gluten intolerance. Skin is a very sensitive part of our skin, many problems are created when you take Gluten-containing foods.
If you take the Gluten-free diet, several other skin diseases have shown improvement, some of them given below:
- Psoriasis: An inflammatory disease
- Alopecia areata: An autoimmune disease
- Chronic urticaria: A skin condition
Autoimmune disease is injurious to health. Your immune system attack digestive tract after you consume gluten in Autoimmune Disorder. Which is a source of another autoimmune disease, and autoimmune thyroid disease is one of them which may generate a risk factor for developing emotional and depressive disorders.
It generates the celiac disease in more people, here we share the other autoimmune diseases:
- Type 1 diabetes
- Autoimmune liver diseases
- Inflammatory bowel disease
People with gluten intolerance may experience several of these symptoms on a regular basis. It is also possible for other symptoms to occur with gluten intolerance, although they are less common.
These may include:
- Joint and muscle pain
- Brain Fog
- Leg or Arm Numbness
- Iron-Deficiency Anemia
- Weight Loss
How to diagnose Gluten Intolerance:
Gluten intolerance is present, as there are no tests for this. The best solution to Gluten-free life takes a Gluten free diet and monitor changes in symptoms. First, make a proper Gluten free diet plan and include natural Gluten-free food in it.
A Word From Newlifegrit
If you find easily the symptoms of Gluten intolerance in your body, it’s a good thing for you. Because you can take immediate action for this.
Gluten-free diet protect your body and helps you to live Gluten free life, and if you follow the diet plan and feel the changes so you can suggest your diet plan to others.
You can take the advice of doctor or dietitian if you face the problem of Gluten intolerance. Because they can help you choose foods and recipes that not only taste yummy but are healthy and free of gluten.