~ Gluten Free Definition & Tips ~
If you find that gluten leaves you bloated, tired, depressed or with other symptoms like nausea of a red rash, then you may be one of the one in a hundred people who suffer from celiac disease in Europe and North America. Around 1.4 million people in the US have this disease, which means that gluten should be avoided as the body reacts badly and often severely to it. But, it is estimated that only 0.4 million of celiac disease suffers actually know that they have the disease! Cutting gluten out of your diet using these handy gluten free tips could be the best thing you ever did for your body.
If you want to bake, check out our comprehensive list of 22 Gluten Free Flours here.
3 Basic Gluten Free Tips
Firstly, find out where gluten hides. Gluten is present in wheat, rye, spelt and barley. For some people, oats are also a problem. That means that a simple slice of barley bread or a cookie made with wheat flour could wreak havoc on your health. Even seemingly random items such as soy sauce often have gluten hiding in them. Checking the labels of pastries, cakes, breads, and cereals before you buy them will help you to cut gluten out of your diet. Conveniently, most stores and restaurants label items without gluten in as ‘Gluten Free’ or ‘GF’ for ease of recognition. More and more gluten free foods are becoming available for purchase today.
Secondly, decide how to replace all those gluten-filled products. Stock up on lean meat and veggies instead of bread and cakes and you will feel so much healthier! It’s important to still be able to get a carb hit and to enjoy a sweet treat every now and again, though, so make sure to familiarize yourself with the other options that are out there. Quinoa, millet and buckwheat are common alternatives that you can enjoy for breakfast (for instance instead of oatmeal) or in bread instead of wheat flour.
Gluten Free Tips Infographic From Visually.