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So what exactly is gluten? Gluten is a sticky protein that is found in many baking ingredients such as barley, wheat, oats, and rye. Gluten is used in these ingredients because it is responsible for making dough rise and pasta hold together. Essentially, gluten is the glue that holds your bread, pasta, and other baking ingredients together.
People who suffer from Celiac disease will have a violent and painful reaction to foods containing even a trace amount of gluten. They will suffer from painful stomach cramps, bloating, indigestion, and a compromised immune system. Gluten will block up their lower intestines and cause numerous other problems as well.
You may think that the gluten-free diet only applies to those with Celiac
disease, but this couldn't be further from the truth. Studies have shown
that 25-30% of US adults suffer from gluten sensitivity. Gluten sensitivity
presents smaller symptoms that negatively affect the body. These
symptoms are usually minor hindrances and very few people will u seek out medical help. If you ever feel bloated, tired, or get an upset stomach, and/or always fell hungry throughout the day, these could be symptoms of your body reacting to gluten. Many people write off these problems as normal everyday bodily functions but in reality you can remove them by switching your diet. Many people suffer from gluten related problems and never know that they may have gluten sensitivity.
There are two ways that you can figure out by yourself if you have gluten sensitivity.
- The first is to record all your meals and note how you feel during the digestive period after each meal. If you notice a trend of negative symptoms with foods rich in gluten, you most likely have an intolerance. Bloating, stomach aches, and irregular bowel movements can all be linked to gluten problems.
- The second way is to cut gluten out of your diet for two weeks and see how you feel. Many people who go gluten-free, even for as little as two weeks, notice such surprising results that they continue with the diet for the rest of their lives. Even if you don’t have gluten sensitivity, there are numerous benefits to cutting gluten out of your life.
How to make the difference between Celiac Disease and Gluten intolerance?
People with Celiac disease usually have painful, and often unbearable, stomach pains, after they consume a meal with gluten. Even if it is such a small amount as 10 grams! While those who have gluten intolerance suffer from excessive abnormal bloating after consuming gluten foods. Usually they do not have pain, they may have gases though, and usually this is causes only when they consume a lot of gluten foods.
Both of them may feel the need to go to bathroom immediately after consuming such a meal, to clean the bowels, and they usually feel hungry one-two hours after eating, and it does not matter if it was a snack or a big lunch/dinner.
Anyway, you can not decide yourself. Better see a doctor in you suspect of having gluten sensitivity.
Identify the products that have Gluten
Most times, the hardest part of the gluten-free diet is identifying which food products have gluten in them. Often times this may seem easy but many food products use gluten and it can be tricky to spot at times. Many salad dressings, sauces, soups,
marinades, processed meats, puddings, and even ice creams can contain gluten. This can make it difficult for people without gluten allergies to convert to a gluten-free
diet. Often, people with low tolerance to gluten, consume gluten and have no idea.
The challenge is for you to make sure you understand all the ingredients in the food you consume. This may seem time-consuming at first but once you get your meal plans down, it will become much easier.
Example of food allowed to safely consume, and not to if gluten intolerant.
|Allowed Food||Avoid unless stated Gluten Free||Avoid Food|
beans, seeds, nuts
all kinds of bread
fresh meat, fish, poultry
cakes, crackers, cookies
triticale (between wheat and rye)
Gluten Intolerance and Gluten Free Diet.
- Gluten Intolerance and Gluten Free Diet. | HubPages
You will be replacing unhealthy food items with healthy foods such as fruits, vegetables, and healthy meats, which will give your body the nutrients it needs to stay healthy and keep functioning throughout the day.
Starting a new diet is extremely difficult and the failure rate is very high, no matter what diet you are trying out. The gluten-free diet is no different, so you should make sure you have the right mindset before you start. It is recommended that most people cut gluten out of their diet for two weeks.
Don't commit to a completely gluten-free life, just two weeks at first. Two weeks is generally enough time for you to start feeling the benefits of removing gluten from
your diet. Next, you should focus on reaching the three-month mark.
When developing a new skill or starting a new diet, it generally takes a person three months to make that new skill or diet a habit. By the time you reach the three-month mark, you will have tried a number of gluten-free recipes, you will know exactly what to buy and where to buy it, and you will have numerous gluten-free meal plans. The first two weeks are difficult but by the time you reach the three-month mark, you will be a gluten-free pro. Finally, if you reach the three-month mark, you will be in a great position to shift to a gluten-free life.
All it takes is discipline and continuing the same habits that you have ingrained in your life the past three months. By breaking down the process into these three sections, you will avoid the overwhelming feeling that comes with starting a new diet. This will reduce your failure rate and help you successfully remove gluten from your diet.
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