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Gluten Intolerance Symptoms and Meal Planning


While you may be aware of the more common symptoms of gluten sensitivity or intolerance, including indigestion and stomach pain, as well as headaches, there are a few other symptoms you should know about.

Here are some less common gluten intolerance symptoms to be aware of.

Skin Conditions

Your skin issue, such as red splotches on the face and abundant dandruff on the scalp, may be linked to a gluten sensitivity that you are unaware of.

While these symptoms are more severe if you have a gluten allergy or Celiac disease, people who have gluten intolerance may suffer comparable symptoms.

You may discover that you have a lot of dandruff and that special shampoo is ineffective.

Perhaps you're experiencing facial redness and aren't sure why.

These are both symptoms of eczema, which is more common among gluten-intolerant people.


Mental Health Disorders

If you suffer from a variety of mental health conditions, such as anxiety and depression, it is possible that your gluten intolerance is to blame.

Several studies have found a link between gluten problems including Celiac disease and depression and anxiety.

The symptoms of the Celiac disease may be more severe than those of other skin disorders, but it doesn't imply your anxiety or depression won't worsen if you have a gluten intolerance.

If you have experienced severe anger at inconvenient times, worsening depression, or a sudden onset of anxiety, it is time to look into other gluten sensitivity symptoms.


Severe Digestion Problems

You probably already know that gluten intolerance causes digestive symptoms, but did you know it can also lead to more serious complications?

For example, you could have irritable bowel syndrome that appears to be caused by nothing but turns out to be gluten-related.

For a limited time, try eating a gluten-free diet to see whether your digestion and IBS symptoms improve.

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If they do, then gluten intolerance is to blame for these problems.

If you experience any unusual symptoms, you should consult your doctor. They may discover that some of your symptoms are caused by what you eat, such as gluten.

Removing gluten from your diet for a few days can reveal a lot about how you felt before and after.


What Do You Eat?

One of the most difficult aspects of learning that you have gluten sensitivity is figuring out what you can eat and, more importantly, how to put your meals together.

You might find that you can no longer include pasta or rice with a meal or that you can’t bread chicken before cooking it.

Perhaps you find you can’t eat a dinner roll or anything that includes gluten.

You may very well have been eating a low-carb diet, but you need to that you will not be able to eat the same foods on a gluten-free diet.

Here are some suggestions for putting together gluten-free meals.

Gluten Free Meal with Quinoa

Gluten Free Meal with Quinoa

Purchase a Gluten-Free Cookbook

To begin with, having at least one gluten-free cookbook, preferably several, is really beneficial.

These will serve as a guide not only to ensure that you have lots of recipes to pick from but also to ensure that you understand what foods you can and cannot eat.

Many gluten-free cookbooks will provide ingredient lists, ideas, and suggestions for preparing meals that will help you manage your gluten intolerance.

As well many Gluten-Free cookbooks will cater to people with either Celiac disease or allergies to gluten, you can still make the same recipes for your meals.


Frugal Gluten-Free Cooking

Begin Making Your Own Bread

This may appear to be a daunting task, but once you have made your own loaf of bread, you will wonder why you haven't done it before.

There is something fulfilling about taking bread out of the oven or using a bread maker.

It is rather cathartic to pull out a loaf of bread you prepared from scratch and slice it up yourself, not to mention the scent and freshness of it when it comes from your own kitchen.

One way to save money and not have to buy expensive gluten-free bread is to make your own bread using a gluten-free recipe.

Bread machines are simple to operate and provide a quick way to prepare homemade bread.

Homemade Gluten Free Bread

Homemade Gluten Free Bread

Alternatives to Grain

While you won't be able to eat many of your favorite grains, there are still some that are gluten-free.

Finding these and incorporating them into your meals will help you make up for what you feel you are losing out on.

You may not be able to eat some types of rice or pasta, but you can still eat quinoa.

This is always gluten-free, healthful, low-fat, and simple to incorporate into any recipe.

Also, look for items that are inherently gluten-free, such as fresh vegetables, beans, nuts, and seeds, so you don't have to guess.

Gluten Free Bean Dish

Gluten Free Bean Dish

Remove Any Processed Foods From Your Diet

You can eat dairy and meat but avoid processed foods.

Now is the ideal moment to reduce your intake of processed foods and focus more on natural alternatives.

Get ground beef, chicken breasts, and steak instead of hot dogs and deli meat.

Cooked Chicken Breasts

Cooked Chicken Breasts

Personal Note: It took me a long time to figure out that I had a sensitivity to gluten. After years of struggling with IBS and mental fog, I'm happy to say that I found a solution. Every once in a while I have some pasta or regular bread and I suffer. It is a reminder that gluten sensitivity is not something you get over similar to being allergic to other foods.

Gluten Free is no Fad- Intolerance vs Sensitivity and Celiac Disease

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