Why Gluten Free?
July 17, 2019
What is Gluten?
Gluten is a substance found in certain grains: wheat, barley, rye and a blend of wheat and rye called triticale. Gluten provides no essential nutrients but is added to foods for texture. Surprisingly, it is also found in non-edible items like lip balm or the glue of an envelope.
About 1 in 130 Americans have celiac disease in which gluten consumption triggers a severe autoimmune response causing inflammation in the GI tract and other parts of the body.
Glucose intolerance
Recently, a growing number of people without celiac disease are following a gluten-free diet because they notice their GI health has improved after eliminating it. According to Beyond Celiac, a non-profit dedicated to raising awareness of celiac disease, about 18 million Americans report having some form of gluten intolerance, also known as gluten sensitivity. Glucose intolerance symptoms include regular bouts of diarrhea and constipation, bloating, gas, brain fog and fatigue.
Foods to avoid
The following is a partial list of foods containing gluten:
- Foods made with wheat barley, triticale, rye, malt
- Breads, pasta and french fries
- Beer
- Couscous
- Semolina
- Desserts, cakes and pie
- Cereals and soups
- Some salad dressings and condiments
- Soy sauce and sauce mixes
- Veggie burgers (if not specifically gluten-free)
- Malt-based products
Naturally gluten-free foods
- Fruits and vegetables
- Fresh eggs
- Fresh lean meat, fish and poultry
- Unprocessed beans
- Seeds, nuts and legumes
- Most dairy
- White rice and quinoa
- Tapioca
- Potatoes and corn
- Oils and vinegars
- Buckwheat
Is a gluten-free diet right for you?
For most, it is safe to follow a gluten-free diet, even if you don’t have celiac disease. Eliminating wheat and other gluten-containing products is unlikely to cause adverse health effects as long as you replace these items with nutritious foods.
Be sure to check supplement labels carefully as some do contain gluten. Most Botanic Choice vitamins, supplements and liquid extracts are gluten-free.
