A gluten-free diet is necessary for people who have celiac disease or gluten sensitivity. It involves avoiding foods that contain gluten, a protein found in wheat, barley, and rye.

However, sticking to a gluten-free diet can be challenging, especially for beginners. Here are six mistakes to avoid when following a gluten-free diet:.

Mistake #1: Not Checking Food Labels Carefully

One of the biggest mistakes people make when following a gluten-free diet is not checking food labels carefully. Gluten can hide in unexpected places, such as sauces, seasonings, and marinades. Even some medications and supplements may contain gluten.

Therefore, it’s essential to read food labels thoroughly, look for gluten-free certifications, and do some research before buying food products. Some prominent ingredients to avoid are wheat, barley, rye, malt, and brewer’s yeast.

Mistake #2: Not Getting Enough Fiber

People who follow a gluten-free diet sometimes don’t get enough fiber, as they tend to avoid whole grains. Fiber is crucial for digestion and regulating blood sugar levels.

Failure to consume enough fiber can lead to constipation, bloating, and other digestive issues.

However, there are plenty of naturally gluten-free whole grains you can include in your diet, such as quinoa, brown rice, and gluten-free oats. You can also increase your fiber intake through fruits, vegetables, nuts, and seeds.

Mistake #3: Relying Too Much On Processed Foods

Another common mistake people make when following a gluten-free diet is relying too much on processed foods. Many gluten-free products are heavily processed and high in salt, sugar, and unhealthy fats.

Consuming too much processed food can lead to weight gain, inflammation, and other health issues.

Instead, focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. If you need to grab a snack, choose fresh fruit, nuts, or yogurt instead of gluten-free crackers or cookies.

Mistake #4: Not Being Mindful of Cross-Contamination

Cross-contamination can occur when gluten-free foods come into contact with gluten-containing foods or surfaces. This can happen during cooking or at restaurants when gluten-free foods are prepared in the same kitchen as foods containing gluten.

To avoid cross-contamination, it’s essential to clean cooking surfaces and utensils carefully, and separate gluten-free foods from other foods in the kitchen.

It’s also important to communicate your needs to restaurants and ask about their gluten-free practices before ordering.

Mistake #5: Assuming All Alcohols are Gluten-Free

Not all alcohols are gluten-free. Beers, ales, and lagers typically contain gluten. However, there are several gluten-free beer options on the market. Wines are naturally gluten-free, as are many distilled spirits, including rum, tequila, and vodka.

However, some flavored vodkas may contain gluten, so it’s important to check the label before purchasing.

In general, it’s always a good idea to check with the manufacturer to ensure the alcohol is gluten-free, especially if you have celiac disease or gluten sensitivity.

Mistake #6: Not Consulting With a Healthcare Professional

If you suspect you have celiac disease or gluten sensitivity, it’s essential to get a proper diagnosis. A healthcare professional can help you determine if a gluten-free diet is right for you and provide guidance on how to follow it.

Additionally, a registered dietitian can help you plan a healthy, balanced gluten-free diet, ensure you’re getting all the necessary nutrients, and avoid common gluten-free mistakes.

Conclusion

Avoiding gluten can be challenging, but with the right knowledge, it’s possible to maintain a healthy, balanced gluten-free diet.

By avoiding common gluten-free mistakes, such as not checking food labels carefully or relying too much on processed foods, you can stay on track and feel your best.