How to avoid gluten

Gluten-free food was considered a trend reserved for hippies and celebrities. We now know that virtually anyone can benefit from eliminating gluten from their diet!

Gluten is a protein found in wheat, rye, and other grains that can wreak havoc on the immune system and gut health. While only about 1 in 133 people have a complete inability to digest gluten (also called “celiac disease”), many others are sensitive to gluten.

Symptoms of gluten sensitivity can include fatigue, headache, joint pain, brain fog, digestive problems, anxiety, and depression. There may be hours or even days after consuming gluten. A gluten-free diet has been shown to reduce inflammation and insulin resistance (an early warning sign of type 2 diabetes). 1

Here are the top 5 reasons to avoid bread, pasta and other gluten-containing products:

Gluten causes intestinal permeability.

Gluten damages tight joints in the gut, allowing small particles of undigested food, bacteria, and even toxins to escape from the lining of the digestive tract into the bloodstream. This leaky gut can lead to a cascade of health problems and autoimmune problems. 2

Gluten causes inflammation.

Leaky gut caused by gluten causes inflammation. Chronic inflammation contributes to all degenerative disease, including diabetes, Alzheimer’s, cancer, and obesity. 3

Foods containing gluten are low in nutrients.

Despite outdated dietary advice stating that whole grains are a must, popular gluten carriers like bread and pasta are notoriously low in vitamins, minerals, and other nutrients. You are much better at handling gluten-free vegetables, fruits, nuts and seeds, legumes or grains like quinoa.

Gluten inhibits the absorption of other nutrients.

Not only does gluten bring little to your party, it also steals the nutrients other foods bring! For example, a leaky gut caused by gluten prevents the body from absorbing nutrients and producing vitamin B12. Gluten also contains phytates, an anti-nutritional agent capable of blocking the absorption of minerals.

Gluten makes you fat.

Gluten contains lectins which can induce pre-diabetes and cause more calories to be stored as fat. To make things worse, lectins can trigger leptin resistance, which makes you feel hungrier even after you’ve eaten a full meal. 4 Couple lectins with leaky gut, inflammation, and poor nutrient levels that can stall metabolism, and you’ve got a surefire way to pile on the pounds!

The dangers and discomfort of gluten make it impossible to remove it from the diet. You can learn more details about gluten’s dangers in this post or get started now with 5 Easy Strategies to Ditch Gluten for Good.

And if you’re looking for tasty gluten-free alternatives to your favorite foods, start with this Trio of Gluten-Free Recipes. Going gluten-free never has to mean that you are feeling deprived.

Thank you so much for reading this post! If you’re interested in finding out more about how to dial in your diet and health, please check out my online programs. They’re science-based and have already helped thousands of people feel better fast and lose the weight.

How to identify gluten not shown on the label.

Gluten free? You will need a little knowledge to find out which foods to avoid.

You probably know that gluten – protein – is found in anything made with wheat, rye or barley. But did you know that this is also found in some less obvious foods like cured meats and soy sauce?

Here’s what to look for.

Gluten ingredients

First, check the ingredient label for wheat, barley, and rye.

Then look for other things you might see on the ingredient label that flag gluten.

"Leggere le etichette degli ingredienti del cibo che acquisti e sapere cosa cercare è la chiave per identificare ed evitare il glutine", afferma Shelley Case, RD, autoreGluten Free Diet: A Comprehensive Resource Guide.

The book of Case lists these elements:

  • Barley (flakes, flour, pearl)
  • Breading, stuffing for bread
  • Brewer’s yeast
  • Bulgur
  • Durum (type of wheat)
  • Spelled / lighthouse (also known as spelled or dinkel)
  • graham flour
  • Hydrolyzed wheat proteins
  • Kamut (type of grain)
  • Malt, malt extract, malt syrup, malt flavor
  • Malt vinegar
  • Malted milk
  • Maca, matzah flour
  • Modified wheat starch
  • Oatmeal, oat bran, oatmeal, whole oatmeal (unless derived from clean, pristine oats)
  • Rye bread and flour
  • Seitan (a meat-like food derived from wheat gluten, used in many vegetarian dishes)
  • semolina
  • Spelled (a type of wheat also known as spelled, lighthouse or dinkel)
  • Triticale
  • wheat bran
  • wheat flour
  • wheat germ
  • Wheat starch

These other ingredients may be less familiar to you, but they also contain gluten:

  • Atta (chapati flour)
  • Einkorn (type of grain)
  • Spelled (type of wheat)
  • Flour
  • Fu (a dried wheat-based gluten product and used in some Asian dishes)

Gluten free food

Double check the ingredient label on these products as they are possible sources of gluten:

  • Beer, beer, lager
  • Bread
  • Broth, soups, soup bases
  • Cereal
  • Cookies and crackers
  • Chocolates, bars, licorice
  • Flavored coffee and tea
  • Imitation of bacon pieces, imitation of seafood?
  • Medicines (consult your pharmacist)
  • Pasta
  • Processed food
  • Salad dressing
  • Sausages, hot dogs, cold cuts
  • Sauces, marinades, baked sauces
  • Spices
  • Soy sauce

Gluten-free foods have become much more common, so you can probably find a version that works for you. Even the First Communion waffles are now available gluten-free.


Tips for switching to gluten-free products

When Katie Falkenmeyer of Sherrill, New York decided to go gluten-free, the learning curve ahead of her was a bit daunting. Understanding which products are truly gluten free was not easy. But after a few trips to the supermarket – and with the support of her nutritionist – identifying gluten on the ingredient list is now second nature.

"Ci è voluto un po’ – e molto leggere le etichette degli ingredienti – per scoprire quali alimenti sono privi di glutine", afferma Falkenmeyer.

She and Case offer these suggestions:

  1. Work with a certified dietician.Un dietista può aiutarti ad assicurarti di assumere all i nutrienti di cui hai bisogno ed eliminare completamente il glutine, afferma Case.
  2. Don’t be in a hurry. Trips to the supermarket can be longer when you first switch to a gluten-free diet. Plan to spend more time reading labels and learning keywords that flag the gluten ingredient, says Falkenmeyer.
  3. If in doubt, ask.Call food companies to find out if their products contain gluten or what steps they are taking to make sure their products are gluten-free, Case says.
  4. Look at the cost. Gluten-free products can be a little more expensive than gluten-free foods, says Falkenmeyer. Cheap purchases and coupons can come in handy.
  5. Ask your pharmacist to find out if your medications contain gluten. If so, ask your doctor about alternatives.

Everyday items you don’t have to worry about

The good news is that gluten isn’t allwhere, especially once you move beyond the kitchen.

“One of the most common myths out there about gluten is that it’s an ingredient in envelope glue,” Case says. “But an analysis of the largest envelope manufacturers in the U. S. showed this isn’t true: Envelope glue is made from cornstarch, and is gluten-free.” Plus, you don’t have to worry about beauty products like shampoos and lotions you don’t ingest, Case says.


Shelley Case, RD, author,Gluten Free Diet: A Comprehensive Resource Guide.

Katie Falkenmeyer, Sherrill, New York.

Daniel Leffler, MD, Director of Research, Celiac Center, Beth Israel Deaconess Medical Center, Boston.

Istituto Nazionale Diabete, Apparato Digerente e Malattie Renali: "Celiachia".

In this article

In this article

In this article

  • Why you should avoid gluten
  • Foods with gluten
  • Gluten-free alternatives

Gluten is the name of the proteins found in wheat, barley and rye. Gluten is also added to foods as a thickener or to add texture and flavor.

Gluten has stretchable properties and is an ingredient that gives bread and baked goods a hard texture. Eating whole grains like wheat, barley, and rye is associated with a lower risk of heart disease, stroke, and diabetes. However, gluten can cause health problems for some.

Some people experience adverse reactions and health risks when they eat foods that contain gluten. The peptides in gluten are resistant to stomach acids, which can make digestion difficult for some people. These peptides can cause symptoms ranging from mild indigestion to more serious medical conditions.

Gastrointestinal disorders or allergy symptoms can develop following the consumption of gluten. Many people have developed celiac disease. Celiac disease is an autoimmune disease in which the immune system looks for gluten as a toxic invader and attacks it, causing intestinal damage. People with celiac disease are at risk of developing more serious ailments due to malabsorption of vitamins and minerals.

Why you should avoid gluten

If you have symptoms of gluten sensitivity, you may want to consider removing gluten from your diet. There are four conditions that call for a strictly gluten-free diet:

Gluten intolerance

About 1% of Americans have celiac disease, but the majority of cases go undiagnosed. Celiac people experience gastrointestinal symptoms such as excessive gas, diarrhea, unexplained weight loss, and nutritional deficiencies.

Long-term consumption of gluten in celiac people causes damage to the intestinal lining. This damage affects the digestive system’s ability to absorb vitamins and minerals. Celiac people have a high risk of developing osteoporosis, arthritis, infertility and neurological problems.

Non-celiac gluten sensitivity (NCGS)

Some people diagnosed with irritable bowel syndrome may be hypersensitive to gluten. It’s possible to have difficulty digesting gluten without having celiac disease. If you develop gastrointestinal symptoms after eating wheat, barley, or rye, but your celiac disease test is negative, you may have NCGS and you may see improvements in your gluten-free diet.


Wheat and other grains can cause allergic reactions in some people. The most common symptoms of allergies include:

  • Itching / swelling in the mouth or throat
  • Rash
  • cough
  • Dyspnea
  • urticaria
  • Vomiting / diarrhea

Keeping a food diary can help you determine if allergy symptoms occur after eating wheat, barley, rye, or oats.

Herpetic dermatitis

Dermatitis herpetiformis is a relatively rare skin reaction caused by a sensitivity to gluten. The skin develops lesions or blisters, most often on the forearms, knees and buttocks. People who suffer from dermatitis herpetiformis usually also have celiac disease because they are caused by the same antibodies.

Foods with gluten

Wheat-based foods contain most of the gluten. However, Grain flour is also commonly added to foods, so it’s important to read nutrition labels if you are avoiding gluten.

The 8 most common sources of gluten are:

  1. Bread
    Questo include all i tipi di pane (a meno che non sia etichettato come "senza glutine") come panini, panini, bagel, biscotti e tortillas di farina.
  2. Bakery products
    Bakery products, takie jak ciasta, ciasteczka, pączki, babeczki i ciasta zawierają gluten, a także naleśniki i gofry.
  3. Pasta
    All wheat pastas contain gluten, including spaghetti, fettuccine, pasta, lasagna and ravioli.
  4. Cereal śniadaniowe
    Non all i cereali per la colazione contengono grano, ma molti lo fanno, quindi assicurati di controllare le etichette nutrizionali. Also keep in mind that oats are often raised and processed alongside wheat. Therefore, oat products will also contain gluten, as long as they are not labeled gluten-free.
  5. Cracker
    Popular snacks like crackers, pretzels, and some types of chips contain gluten.
  6. Beer
    Beer is made from malted barley, which has gluten. Wheat has been added to some spirits, so be sure to research the ingredients.
  7. Sauce
    Saucey i dania gotowe zawierające sosy sosowe zawierają gluten. Powdered sauce mixes also contain gluten, unless they are clearly labeled “gluten-free”.
  8. soup
    Wiele zup w puszkach i w pudełkach używa mąki pszennej jako środka zagęszczającego. Check nutrition labels for gluten-free ready-made soups.

Gluten-free alternatives

At first, trying to avoid gluten completely can be very difficult. The best way to reduce gluten in your diet is to stay away from the products mentioned above and replace them with naturally gluten-free products, such as:

  • Corn tortillas instead of flour tortillas
  • Fresh fruit, ice cream, yogurt or jelly with whipped cream for dessert
  • Pasta z cukinii polany sosem do spaghetti
  • Cereal śniadaniowe z kukurydzy lub ryżu
  • Raw vegetables with sauces instead of crackers
  • Beer bezglutenowe, czerwone lub białe wino lub inne alkohole, takie jak wódka, gin, bourbon i whisky
  • Saucey bezglutenowe, w których zamiast mąki do zagęszczania używa się skrobi kukurydzianej
  • Gluten-free soups


Harvard School of Public Health: "Glutine: beneficio o danno per l’organismo?"

Journal of Gastroenterology and Hepatology: "Cos’è il glutine?"

Journal on Food Protection: "Contaminazione da glutine negli alimenti etichettati "senza glutine" negli Stati Uniti".

Nutrients: "Dieta senza glutine: sicurezza e qualità nutrizionale."

StatPearls Publishing: "Glutine e problemi medici correlati".

How to avoid gluten

People with celiac disease must avoid foods that contain gluten. Other people may do this because they are sensitive or intolerant to this group of proteins.

Poniżej all, kto jest na diecie bezglutenowej lub dąży do ograniczenia spożycia glutenu, może znaleźć listę produktów, których należy unikać i alternatywy do rozważenia.

How to avoid gluten

People understandably associate gluten with grains, but many other foods, drinks, and products such as supplements can contain it.

Cereals containing gluten

  • Grain
  • Rye
  • barley
  • triticale, a hybrid of Grain and Rye
  • seitan, often used as a meat substitute
  • Grain varieties and derivatives, such as: spelt, durum, couscous, semolina, farina, farro, kamut, einkorn, Grain berries, bulgur, Grain bran, Grain starch, Grain germ, emmer, and graham flour

Foods that usually contain gluten

  • bread, including bagels, focaccia and pita bread
  • pasta and some other noodles
  • cakes, crackers and cookies
  • cakes and pastries
  • some cereal?
  • bread crumbs and breadcrumbs
  • toast
  • many meat substitutes
  • malts such as malt extract, syrup, flavoring or vinegar
  • Brewer’s yeast

Foods that may contain gluten

Consult the list of ingredients or ask the restaurant before consumption:

  • French fries
  • sauces and sauces
  • salad dressings, pickles and vinegars
  • soups
  • processed meat
  • soy sauce
  • chips or tortilla
  • chocolate bars and similar snacks
  • cereals and muesli
  • stuffed
  • egg dishes in restaurants

Alcoholic beverages

Alcoholic beverages zawierające gluten obejmują:

  • beer
  • beers
  • lager
  • malted drinks
  • dessert wines
  • wine cellar

However, there are gluten-free varieties available for many of these drinks. Additionally, most distilled alcoholic beverages are gluten-free.

Non-food products

Please note that the following products may also contain gluten:

  • herbal medications, vitamins and supplements
  • lipsticks and lip balms that a person can swallow easily
  • plasticine, a toy
  • communion wafers

Cross contamination

Some gluten-free products come into contact with gluten during preparation or processing, making them potentially unsuitable for celiacs.

Common areas of cross-contamination include:

  • cutting boards, toasters and cutlery
  • shared food containers in which butter, mayonnaise or peanut butter can be stored for example
  • restaurants such as pizzerias
  • wherever the dishes are fried
  • bakeries
  • oat production plants

For celiac people, research suggests that the usual threshold for gluten intake is 10 milligrams (mg) per day.

A diet of 20 parts per million (ppm) of gluten should get most people below the 10 mg threshold.

The amount of gluten in foods varies widely. According to a ruling from the Food and Drug Administration (FDA), “gluten-free” products must contain less than 20 ppm of gluten.

This means that to reach the daily threshold of 10 mg, a person would have to eat 17 slices of gluten-free bread if each slice contains 20 ppm. Or, for context, they could eat an amount of regular flour the size of a pen’s tip.

Although the FDA has established guidelines for the amount of gluten many so-called gluten-free products can contain, there are no such rules on alcoholic beverages or meat, poultry, or certain egg products that are otherwise regulated.

W rezultacie all, kto chce ograniczyć spożycie glutenu, musi dokładnie sprawdzić etykiety i skonsultować się z personelem restauracji.

Here are some alternatives to gluten-containing products:

  • buckGrain, as groats or flour
  • quinoa, such as wheat or flour
  • rice, such as wheat or flour
  • potato starch
  • soy flour
  • chickpea flour, sometimes called chickpea flour or besan
  • corn, from cornmeal to taco shells
  • amarantoo
  • mile
  • oatmeal, but only those labeled gluten-free
  • sorghum
  • manioc
  • tapioca
  • pastas made from lentils, peas, corn, rice, or buckGrain
  • gluten-free bread, biscuits, wraps and desserts
  • cauliflower, for example as a base for pizza
  • zucchini, carrot or pumpkin noodles

People without gluten can also enjoy foods other than gluten-containing foods rich in vegetables, fruits, beans and legumes.

Celiac disease is a serious health problem. It causes the immune system to attack the gut, and the resulting damage to the lining of the gut can prevent the body from absorbing enough nutrients.

It is important for a person with this condition to avoid all gluten and take precautions against cross-contamination.

Other people have health problems from consuming gluten but do not meet the diagnostic criteria for celiac disease. In this case, a doctor can diagnose gluten intolerance or gluten sensitivity without celiac disease.

Se non sei sicuro di essere allergico o intollerante al glutine, prova a eliminare gli alimenti contenenti glutine dalla tua dieta per vedere se i tuoi sintomi milerano.

If symptoms recur after reintroducing gluten into the diet, this is a good indicator of gluten sensitivity.

Symptoms of sensitivity can include:

  • abdominal pain
  • nausea
  • flatulence
  • diarrhea
  • constipation
  • joint and muscle pains
  • chronic fatigue
  • Headache
  • cerebral eclipse
  • depression

Anyone with these symptoms or other concerns should receive professional care.

A 2018 review suggests that a person’s gluten tolerance may be influenced in part by the composition of gut bacteria and genetic factors.

The authors also noted that consuming gluten-free processed foods can lead to nutrient deficiency and diets too high in trans fat and salt.

Sources | Reviewed by Christine Mikstas, LD, RD on August 13, 2020 Medically reviewed on August 13, 2020.

Reviewed by Christine Mikstas, LD, RD on
13 August 2020


Noel Hendrickson / Cyfrowa’s Vision

Buje, T.Pediatrics,2010.

Gluten intolerance Foundation: “Gluten intolerance Diagnosis,” “Gluten intolerance Symptoms,” “Holidays and Special Occasions,” “Quick Start Guide for Gluten intolerance,” “Gluten-Free Diet.”

Fondazione per la Salute Digestiva e l’Alimentazione dei Bambini: "Una guida ad una dieta senza glutine per le famiglie", "Una guida ad una dieta senza glutine per le famiglie: al supermercato".

National Center for Biotechnology Information (NCBI): “Consumption of Pure Oats by Individuals with Gluten intolerance: A Position Statement by the Canadian Celiac Association.”

National Digestive Diseases Information Clearinghouse (NDDIC): “Gluten intolerance.”

Parish, C.Practical gastroenterology,November 2006.

Centro medico dell’Università di Rochester: "La dieta popolare per l’autismo non mostra alcun mileramento comportamentale".

Estensione dell’Università del Wisconsin, Università del Minnesota: "Un manuale sulle colture da campo alternative: la quinoa".

This tool does not provide medical advice.
See additional information.

THIS INSTRUMENT DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general information purposes only and does not concern individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be trusted when making decisions about your health. Never ignore professional medical advice when seeking treatment because of something you have read on the WebMD site. If you think you have a medical emergency, call your doctor right away or call the emergency health services.

Last updated: April 8, 2021

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Gluten is a protein found in cereal grains and is the major functional component in Grain flour. Also known as vital Grain gluten, it is responsible for the final texture of bread products. Different Grain flours have different protein content; cake flour has less protein and produces a softer end product, while bread flour has more protein and produces a harder end product. All-purpose flour, which has an average protein content that works well for making many dough products, is also extracted from Grain for use in other food products. Vital Grain gluten is often added to meat substitute products as well to help give them strength and texture.

Wheat gluten is made up of two main proteins, glutenin and gliadin, which are responsible for the flexible and cohesive properties of gluten. It is these properties that allow the dough to trap gas and expand (or rise), which results in empty air pockets in the bread. It is also gluten, which allows you to roll the dough into a thinner dough or dough without tearing or crumbling. From a nutritional standpoint, gluten provides calories, proteins, carbohydrates and some fats. When baking bread, it is important to understand how to properly develop gluten to prevent it from tearing or sticking during the preparation process.

Eliminating gluten from your diet can seem like a daunting and limiting task. Fortunately, there are many healthy and tasty foods that are naturally gluten-free.

The cheapest and healthiest way to follow a gluten-free diet is to look for these naturally gluten-free food groups, which include:

  • Fruit
  • Vegetables
  • Meat and poultry
  • Fish and seafood
  • Dairy product
  • Beans, legumes and nuts

Pure Grain grass and barley grass are gluten-free, but there is gluten in the seeds. If not harvested or processed properly, there is a risk of gluten contamination.

What about cereals?

There are many naturally gluten-free grains that you can enjoy in many creative ways. Many of these grains can be found at your local grocery store, but some of the lesser-known grains can only be found in specialty or health food stores. It is not recommended to buy cereals from bulk containers due to the possibility of cross-contact with gluten.

Arsenic & the Gluten-Free Diet

Find out more

Naturally gluten-free food

The following grains and other starchy foods are naturally gluten-free:

  • Rice
  • Manioc
  • Corn (maize)
  • Soy
  • Potato
  • Tapioca
  • beans
  • sorghum
  • Quinoa
  • Mile
  • BuckGrain groats (also known as kasha)
  • Arrow
  • amarantoo
  • Teff
  • Linen
  • Chia
  • Yucca
  • Gluten free oats
  • Flour di arachidi

There has been some research that some naturally gluten-free grains may contain gluten due to cross-contact with gluten-containing grains during harvesting and processing. If you are concerned about the safety of grains, only buy versions that have been tested for gluten and contain less than 20ppm.

Gluten-free substitutes

Many of the items that usually contain gluten have gluten-free alternatives that are widely available in most grocery stores and make your gluten-free life a lot easier. Remember, however, that minimally processed fresh foods are a key part of a healthy gluten-free diet. It is very important to base your diet on the fruits, vegetables, meats and other healthy food groups listed above.

Many of the items on the market are labeled “gluten-free”, but there will be some that aren’t; therefore it is important to read the labels correctly. This should also be kept in mind “Grain-free” does not necessarily mean “gluten-free.”Be careful as many products may appear to be gluten-free, but they are not.

As a rule, traditional Grain products such as pastas, breads, crackers, and other baked goods are not gluten-free. However, there are many gluten-free options available that use alternative flour and grains. Gluten-free bread is often found in the freezer. In addition, gluten-free flours and flour mixtures are available in the food aisle, which allow you to bake your own bread.

Cereal śniadaniowe

Many cereals contain gluten or Grain-based ingredients, but there are some that do not. Cerca l’etichetta “senza glutine”, ma ricorda anche che non all i fiocchi senza glutine verranno pubblicizzati come tali, quindi è importante controllare l’elenco degli ingredienti. Qualcosa a cui prestare attenzione: i fiocchi di mais e i fiocchi di riso soffiato possono contenere aroma di malto o un estratto che contiene glutine.

Oats are often harvested and processed with the same equipment that is used for Grain, and are therefore easily contaminated. Research shows that clean, pristine oats consumed in moderation (up to ½ cup of dry oatmeal per day) are tolerated by most celiac people. Cerca la farina d’avena specificamente etichettata senza glutine in all i prodotti a base di farina d’avena, comprese le barrette di muesli e muesli.

soups and Sauces

soups and sauces are one of the biggest sources of hidden gluten, as many companies use Grain as a thickener. It is always a good idea to read the label of any pre-prepared or canned soups and sauces, paying special attention to those that are cream-based.

To produce

Fruit e verdura fresca e surgelata sono naturalmente prive di glutine. However, it is important to read the labels on any processed fruit and vegetables, dried fruit, and prepared smoothies. Additionally, packaged frozen potatoes aren’t always gluten-free, and labels should be read carefully when considering these products.


Most drinks are gluten-free, including juices, sodas, and sports drinks.

Wine is generally considered gluten-free according to the FDA standard below 20ppm gluten. According to the University of Chicago Gluten intolerance Center, wines fermented in barrels lined with Grain paste (historically wines such as port, Madeira and muscatel) are unlikely to contain enough gluten to cause a reaction.

However, some types of wine do contain an unsafe amount of gluten for people with celiac disease, and include those with added color or flavoring such as dessert wines, and those made from barley malt, such as bottled wine cellar. To this end, consumers should check the label and, if in doubt, contact the company.

Alcoholic beverages, including hard liquor/distilled liquors/hard ciders are also gluten-free. Beers, beers, lager, malted drinks and malt vinegars that are made from gluten-containing grains are not distilled and therefore not gluten free. There are several brands of gluten-free beer available in the United States and abroad.

How to avoid gluten

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A gluten-free diet is slowly gaining ground, both due to the particular concern of gluten intolerant people and those who believe it has certain health benefits. The main benefits are: helping with weight loss, increasing energy and reducing chronic inflammation. Here you can find information on what to eat on a gluten-free diet and which foods to avoid. It is very important to understand exactly what a gluten-free diet is and to follow it correctly.

Regardless of the reason, there are a few basic things you need to know to avoid the hassle of hunting out gluten-free dishes and ingredients. Here are five tips to easily find gluten-free food in your city.

1. At your local supermarket

Almost one-third of the adults in the US only have reported that they’ve been actively trying to reduce their gluten intake. As a result of this trend, the popularity of gluten-free foods has skyrocketed and many markets have begun adding products specifically targeting these groups. However, they are still few and far between, so you’ll have to make a bit of extra effort in order to find them. Some of the larger chains have special aisles that contain only these types of foods, and they’re usually marked with the respective sign.

If you can’t find them, try asking the supermarket employees. It’ll save you a lot of time compared to wandering around aimlessly. And remember, even if you manage to locate a gluten-free section, always make sure to check each individual item’s ingredients, because sometimes manufacturers lie on the packaging just to attract attention and in the hope that you will not read the composition.

2. Join social networking groups

One of the good things about social networks is that they connect people with similar interests. Facebook groups, Instagram group chats, etc. they are very useful in helping you connect with others who may be able to share knowledge. Since you’re just starting out, there’s bound to be someone more experienced who can give you advice on where to buy the best products, as well as which ones to avoid. Of course, you’ll have to do a little bit of searching until you find a community that suits you and that welcomes novices.

You can also watch YouTube channels of food bloggers in your city (or nearby). They will definitely follow trends and say a few words about gluten-free food. Also, you can read the comments below the video and learn even more interesting information and thoughts.

There’s also the question of whether the advice they give you will apply to your current city. Whatever the case might be, it’s certain you’ll at least learn something new.

3. Make friends in gluten-free bars

While online communities are all good and convenient, they can’t replace person-to-person interaction. It’s much more different when you have someone right beside you who can help you out, give you guidelines, and actively expand your knowledge. That’s why gluten-free cafes were created, to bring people together on their gluten-free journey. While you can’t exactly find them on all corner, there’s at least one in all major city. Do a Google search, ask and try to find the closest one.

Once you do, it’s as simple as initiating a conversation with someone. Try to find out more about the people in attendance, ask about their social media profiles and stay in touch. This way, you’ll always have a friend to who you can reach out.

Do not forget that we are experiencing a pandemic situation and we should take measures against the clot by visiting bars, restaurants, etc. Also, if the person in the gluten-free coffee shop refuses to communicate with you due to the current situation – respect personal boundaries.

4. Find restaurants via EatApp

Keeping track of gluten-free restaurants is difficult, and you can spend hours trying to find one that suits your tastes. Thankfully, you don’t have to do that. Thanks to a specialized platform called EatApp, you will find your new favorite restaurant in no time.

The EatApp is divided into two separate products: one for restaurateurs and one for guests. The consumer app uses your current location to find the closest restaurants near you, and you can apply your own filters so that all returned result meets your criteria. As if that’s not enough, it completely reimagines the reservation system. With EatApp-supported restaurants, you can leave a table in three clicks, and get immediate feedback on whether there’s an available spot. It’s easy, quick, and free.

5. Order food online

If you prefer to eat at home, you can also deliver them. Both raw and ready meals are available and can be found in a variety of places, from independent websites to Instagram Stories. There are many online stores. However, you need to make sure the seller is legal before ordering. An easy way to do this is to use a tool called Spokeo.

Simply put, Spokeo is a reverse phone lookup and email lookup tool that uses either of these two pieces of information to track down and retrieve information about its owner. All gluten-free food sellers have to leave some form of contact info, so you won’t have any trouble retrieving either their email address or their phone number. After Spokeo completes its analysis, you could know the seller’s full name, location, past criminal records, and tons of other information.

It is also very important to pay attention to simple things, such as the number of followers, the number of reviews, the visual part of your website or page. Also, you can contact the reviewer and ask about the quality of the products.

Maguire Haigh is Spokeo’s Marketing Manager. He is interested in the latest technological trends, marketing strategies and business development. He also prefers to travel, explore the world and meet new people. Maguire has extensive experience in creating and editing articles on a variety of topics.

Categorized as IT