Content

• Steps
• Tips
• Warnings

Gluten intolerance is the body's immune response to a protein found in wheat, barley and rye. When you eat foods that contain gluten, your immune system produces antibodies that attack the gluten in your gastrointestinal tract, causing inflammation and damage, and interfering with nutrient absorption. Symptoms include gas, bloating and diarrhea, as well as stomach cramps and vomiting. Although some people may not experience any physical symptoms. Left untreated, gluten intolerance leads to other diseases, such as osteoporosis, as a result of poor absorption of nutrients. Due to gluten intolerance, there is a risk of other intestinal diseases, including cancer. There is no cure for gluten intolerance, but avoiding gluten can heal and even completely repair the damage to your gastrointestinal tract.

Steps

1. 1 You should not buy wheat, barley and rye baked goods, pasta and cereals.
   • These common sources of gluten trigger the immune system to react and cause more damage to the intestinal tract.
2. 2 Look for the mention of gluten on the labels. In addition to food products, this also applies to food additives and vitamins.
   • Common code words for gluten are hydrolyzed vegetable protein, vegetable protein, malt, malt flavor, modified food starch, flour, cereals, soy sauce, and vegetable gum.
   • Be wary of foods that include broth as ingredients, such as foil-wrapped tuna, because gluten is used as a seasoning and thickener in ready-made soups.
   • Avoid any processed food or foods that are not labeled as gluten-free. This includes processed dairy products such as ice cream and cheese sauce, packaged seasonings and spice mixes, as well as vitamins, medicines and nutritional supplements.
3. 3 Choose fresh foods over processed foods.
   • Fresh fruits and vegetables, unprocessed dairy products, eggs and meats are gluten-free. The following grains and starches do not contain gluten: rice, soybeans, tapioca, buckwheat, millet, amaranth, quinoa, corn, potatoes, arrowroot and carob.
   • When cooking, use a single spice instead of a spice mix. Spice mixtures may contain gluten as a filler.
4. 4 Find out what gluten-free foods are available at your grocery store.
   • You can find gluten-free foods in dedicated health food and frozen food sections.
   • Non-gluten foods may include: frozen pancakes, waffles, muffins, and cakes; bread mixes, cookies, biscuits and pies; cereals and dry pasta; salad dressings, bagged sauces and bagged spices.
   • Gluten-free foods can be more expensive than regular foods, but you can keep yourself safe so you can continue eating your favorite foods without harming your gut.
5. 5 Eat at restaurants that provide information on food ingredients or that specialize in gluten-free foods.
   • Some restaurants have gluten-free menu sections.
   • If the restaurant does not provide this information, talk to the manager or chef regarding potential allergens.
6. 6 Check with your doctor and dietitian for more information on how to treat gluten intolerance and live gluten-free.
   • Health professionals who specialize in gluten intolerance can provide you with detailed information on gluten-free foods, hidden gluten sources, and suggest alternative solutions when eating out.
7. 7 Carry digestive medications such as bismuth subsalicylate with you to soothe symptoms if you accidentally eat gluten.
   • This can happen frequently because gluten is found in most processed and pre-cooked foods.

Tips

• People who are sensitive to gluten will benefit from eating without this ingredient, as they can avoid the discomfort they experience when eating gluten.
• Gluten intolerance has similar symptoms to another disorder known as gluten sensitivity. With gluten sensitivity, your immune system doesn't make antibodies or damage your gut.

Warnings

• See your doctor if your symptoms persist or worsen after removing gluten from your diet.