How to Follow a Wheat Free Gluten Free Diet

Gluten is a familiar name for certain proteins found in wheat, rye, barley and other grains.

Gluten is a term used to describe certain types of proteins found in grains like wheat, rye and barley. Because these proteins are so common, switching to a gluten-free diet can be very challenging. Recognizing the symptoms of gluten sensitivity is the first step to avoiding the discomfort associated with it. These symptoms can range from simple allergic symptoms to intestinal damage.

Difficulty:

Moderately Challenging

Instructions

Gluten Sensitivity

1. To recognize the symptoms of a typical wheat allergy, expect to experience itchy, watery eyes accompanied with runny nose, skin rash or diarrhea. The symptoms appear relatively quickly after eating wheat. Try to avoid wheat products for a week to see if the symptoms are being caused by something else. Often, people who suffer from wheat allergies are still able to have oat or rye grains.

2. Recognizing the symptoms of gluten intolerance is more serious than an allergy. Symptoms include bloating, stomach ache and diarrhea, more severe skin irritation like hives or eczema, joint and muscle pain, fatigue, or headaches. While these effects are uncomfortable, there is no long term damage to your body. Doctors can administer an antibody screening to determine if you have a gluten intolerance.

3. Avoid gluten entirely if you are diagnosed with Celiac Disease. The symptoms are the same as a gluten intolerance but severe damage to the small intestine can result if a gluten free diet isn't strictly adhered to.

How to Avoid Gluten and Wheat Proteins

1. Know what contains gluten. The short list of gluten-rich grains are wheat, rye, barley, spelt, kamut and triticale. Avoid products that list any of these on their nutrition labels.

2. Call the 800 number on a product's package if you have a question about an ingredient listed on the label. An ingredient like "hydrolyzed vegetable protein" could be made of wheat, but it could also be corn or soy. "Caramel coloring" can be made from citric acid or barley malt.

3. Don't assume certain foods are gluten-free. Many broths, candies, marinades, medications and vitamins contain gluten.

4. Shop in ethnic food stores. Mexican and Asian shops often provide corn, rice and soy substitutes for traditional American fare. But again, always be sure to read up on the ingredients before taking any chances.

Tips & Warnings

• Wheat-free doesn't mean gluten-free. Know what grains contain gluten and read nutrition labels carefully.

• Always consult a doctor if you experience symptoms of a medical condition.

Resources

• Celiac Disease Foundation
• Gluten Intolerance Group