Gluten is a protein found naturally in some grains such as wheat, rye, and barley. Gluten plays a crucial role in providing elasticity and structure to bread and other baked goods.

However, not everyone is able to tolerate gluten, and for some people, it can trigger a range of undesirable side effects. Here’s what you need to know about how gluten affects your body:.

The Symptoms of Gluten Sensitivity

Gluten sensitivity is not the same thing as celiac disease, which is an autoimmune disorder that damages the small intestine.

Gluten sensitivity, also known as non-celiac gluten sensitivity (NCGS), is less severe but can still be uncomfortable and disruptive to daily life. The symptoms of gluten sensitivity can vary from person to person but may include:.

Gas and bloating
Diarrhea
Constipation
Abdominal pain and cramping
Headaches
Fatigue
Mood changes
Joint pain and stiffness

If you suspect that gluten is the cause of your symptoms, consider eliminating it from your diet and monitoring your symptoms to see if there is an improvement.

Talk with your doctor or a registered dietitian before making any significant changes to your diet.

Foods to Avoid on a Gluten-Free Diet

If you have gluten sensitivity or celiac disease, following a gluten-free diet can help alleviate your symptoms. Here are some foods you should avoid:.

Wheat-Based Foods

Wheat is one of the most common sources of gluten, so it’s important to avoid foods made with wheat flour unless they are labeled “gluten-free.” Some common examples of wheat-based foods include:.

Bread
Pasta
Cereal
Cookies
Cakes
Pastries
Croissants
Pita bread
Crackers

Rye-Based Foods

Rye is another grain that contains gluten. Foods made with rye flour should be avoided, including:.

Rye bread
Rye crackers
Rye pasta
Rye beer

Barley-Based Foods

Barley is also a gluten-containing grain that should be avoided. This includes:.

Barley flour
Barley malt
Barley-based cereals
Barley-based beer

Oats

While oats are naturally gluten-free, they are often processed in facilities that also process wheat, rye, and barley. This can lead to cross-contamination and make oats unsafe for people with celiac disease or gluten sensitivity.

If you want to include oats in your diet, look for “gluten-free” oats that have been specifically processed to avoid cross-contamination.

Sauces and Seasonings

Many sauces and seasonings contain gluten as a thickening agent or flavoring. Read the labels carefully and watch out for the following:.

Soy sauce
Teriyaki sauce
Barbecue sauce
Salad dressing
Gravy
Bouillon cubes
Seasoning blends

Beverages

Some beverages can also contain gluten, so be sure to check the labels before consuming. Here are some examples:.

Beer
Whiskey
Bourbon
Some vodkas

Gluten-Free Alternatives

Fortunately, there are many gluten-free alternatives available that can help you enjoy your favorite foods without the negative side effects. These include:.

Rice flour
Corn flour
Buckwheat flour
Quinoa
Almond flour
Coconut flour
Chickpea flour
Gluten-free pasta
Gluten-free bread
Gluten-free beer and other alcoholic beverages

Conclusion

If you have gluten sensitivity or celiac disease, taking steps to eliminate gluten from your diet can help you feel better and avoid uncomfortable symptoms.

By avoiding wheat, barley, and rye-based foods, sauces, and seasonings, and choosing gluten-free alternatives, you can enjoy a wide range of delicious and nutritious foods without the negative side effects of gluten. Talk with your doctor or a registered dietitian if you have concerns about your diet or symptoms.