8 Tips to Help Manage a Gluten Allergy

Let’s face it: Having a gluten allergy can make it difficult to enjoy a meal with friends and family. The fear of stomach pain and physical discomfort that follows a meal is a lot to handle.

If you suffer from gluten intolerance, you are not alone. In fact, 3 million Americans have celiac disease and to make matters worse, 80% of Americans with this condition are undiagnosed.

When the body can’t digest gluten properly, it will not only damage your digestive system, but also the rest of your body. It’s your gut’s job to ensure your body receives the nutrients it needs to function. Over time, gluten can weaken the gut, which can cause diseases and other chronic health issues.

Some of the most common symptoms you have a gluten intolerance include frequent abdominal pain, bloating, diarrhea, constipation, low energy, muscle pain and brain fog. However, keep in mind that some of these signs may be the cause of other health conditions. In this case, you should consult with a health professional to have an allergy test.

Thankfully, you can overcome the challenges that come with having a gluten allergy with a few simple lifestyle changes. Take back control of your health by following these dietary guidelines:

1. Avoid all products containing wheat, rye and barley

Steer clear of bread and pasta.

2. Check all seasonings, thickeners and marinades for gluten-containing additives

Many additives are filled with gluten, so it’s important to check the ingredients.

3. Avoid baked foods

This includes pies, cakes, and cookies.

4. Read food labels carefully and avoid certain foods

Stay away from foods with dextrin, emulsifiers, stabilizers, corn starch, malt and modified wheat starch.

5. Avoid processed foods and meats

This includes luncheon meats, salad dressings, vegetarian mock meats, and soup stocks.

6. Eat more whole grains, nuts and seeds.

Rice, white rice, millet, buckwheat, beans, nuts and seeds are great options. Gluten-free diets are typically low in fiber, which is why incorporating seeds and nuts are essential. These include almonds, cashews, walnuts, chia seeds, sunflower seeds, flax seeds and pumpkin seeds.

7. Increase your daily intake of fruits and vegetables.

Fruits and vegetables are rich in vitamins and minerals, and are a staple in a nutritious, balanced diet.

8. Stay away from gluten-filled drinks.

Many people don’t realize that gluten is in many popular beverages. This includes most beers, some processed juices, and pre-made smoothies. Gluten-free beverages include coffee, tea, and fresh fruit juice.

The bottom line: If it’s processed or packaged, chances are it contains gluten. Always check the ingredients list.

Eliminating gluten from your diet may be a challenge at first, so be patient with yourself. When you’re struggling, just think about how great you’ll feel. Stick with it - your mind and body will thank you!