Getting Started on a Gluten-Free Diet

When gluten-free diets first came out, it was in the beginning of the increase of Autism Spectrum Disorders. Most people think of breads or the protein that gives dough its elasticity, but who thinks about where gluten is found? As different grains, rice, starches and pastas came out on the market periodically in 2007, by 2022 there would be 1500 new gluten-free foods and beverages in supermarkets, health food stores and on the World Wide Web. For a more informative and research based review of gluten-free foods.

In some people, particularly those with Celiac disease, gluten causes inflammation in the small intestines. Others who have forms of arthritis feel that eating a wheat free diet reduces to eliminates the inflammation in their joints. It is important to note that these are suggestions and tips for getting started and is not a thorough list of foods that are and are not gluten free.

Always consult with a doctor and dietician to ensure that this diet is suitable for your healthcare needs, as the risks of any diet can either cause an elimination or toxicity of vitamins and minerals. When adhering to the gluten-free diet, understand that if you accidentally eat a product that does contain gluten; you may experience abdominal pain and diarrhea, while others may not experience any symptoms.

Gluten-free diets can be quite easy to implement, provided the consumer understands the basics of what to eat and what to avoid. Some things to think about when beginning a diet include, the types of fresh fruits and vegetables that you and your family enjoy, meat and fish that are not breaded, marinated or processed, different and all types of rice, flax, corn and potatoes, eggs, nuts, beans and legumes, fruit juices, unflavored milk, whole and ground coffee beans, unflavored tea and oils.

Other foods that are gluten-free include: arrowroot, cornstarch, guar and xanthan gums, vanilla, milk, butter, margarine, ice cream, ice pops, real cheese, plain yogurt, distilled vinegar, distilled alcoholic beverages, mono and diglycerides, and spices. Knowing that plain does not have to mean boring or tasteless, there are plain spices and herbs that are gluten free to flavor your food.

Grains to avoid and that contain gluten include: wheat, rye and barley. Although oats do not contain gluten, they are typically cross-contaminated by wheat. The oats must specify that they are "gluten-free." If a product says no wheat, always check the ingredients for by-products or items in the ingredient list that do contain gluten.

Grains that are gluten-free are rice, corn, amaranth, buckwheat (kasha or soba), montina, quinoa, teff, sorghum, and soy. Gluten-free flours are made from potatoes, tapioca, nuts and beans. Some consumers prefer to buy all their ingredients to bake desserts or breads, while others prefer the baking mixes for breads, cookies, cakes, muffins, bagels, tortillas, pizza's and more.

When you are in a supermarket, remember that the products on the outside walls of the store are the healthiest for you - the fresh meats, seafood, produce, poultry, eggs, dairy, etc., yet the aisles moving inward will have more of the processed, preservative rich and unnatural, sugary foods.

More foods to avoid include wheat in all forms, such as spelt, kamut, triticale, durum, einkorn, farina, semolina, cake flour, matzo and coucous. Any type of ingredient with wheat in the name, such as wheat starch, hydrolyzed wheat protein and pregelatinized wheat protein. Barley and malt, malt syrup, malt extract, malt flavoring or malt vinegar, soy and teriyaki sauces, licorice, imitation crabmeat, and beer.

There are a variety of studies suggesting that a gluten-free diet may protect rheumatoid arthritis patients from heart disease and stroke. According to Arthritis Today Magazine, participants of the study who ate a balanced diet free of animal products and foods containing gluten increased their antibodies that protect against inflammation.

Archidonic acids are substances typically found in grains and animal products, a precursor to inflammatory cytokines, aggravating pain and swelling. Others claim that a gluten free diet makes them feel better, stating that they have less inflammation in their joints, and their hands aren't swollen and stiff in the morning.

One thing to remember is everyone is different. We all have a different set of genes, of DNA, diseases, past or present health concerns, yet the effects of gluten will affect people in a variety of helpful ways.

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