Gluten Free Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

Gluten Free DietA Gluten-Free Diet is a diet completely free of gluten. Gluten is a protein found in most grains (specifically those that include rye, barley, or wheat).

A Gluten-Free diet is required for sufferers of Celiac disease – a disease that affects the small intestine and interferes with absorption of nutrients from food. People can have different degrees of gluten sensitivity ranging from minor digestive issues, wheat allergies, and IBS to severe Celiac disease.

Glutenous grains have also been linked to obesity and diabetes, but this is likely due to the fact that processed white wheat flour is in an abundance of products and it’s also usually combined with sugar.  Proponents of Ancestral diets claim that the human body has never evolved to eat glutinous grains which is why wheat is linked to so many health problems including obesity.

Foods That Contain Gluten

Basically any product that contains wheat, barely, or rye will contain gluten. Also, any product that is manufactured in the same plant as those processing those grains can also contain traces of gluten.

Flour, cakes, pastries, pastas, breads, couscous, cereals, processed foods, frozen dinners, some medications, pizza crust, cookies, pretzels, crackers, biscuits, some types of chocolate, some candy and candy bars, some ice creams, and beer . Even if a product doesn’t list wheat as an ingredient, it could still have wheat derivatives. Food starches, semolina, spelt, graham flour, atta, triticale, hydrolyzed plant protein and malt are some of the other ingredients to be aware of.

Celiac’s Disease Video

Diet Without Gluten

It is possible to eat a well-balanced diet without gluten. Plain meat, fish, rice, fruits, and vegetables do not contain gluten, so people with celiac disease can eat as much of these foods as they like. Over the last several years the manufacturing and marketing of gluten free products has become lucrative for many companies since people are giving up wheat based products for the many reasons cited above.  There are gluten free sections in many super markets and major brands now have gluten free products.

Instead of wheat flour, people can use oats, potato flour, corn flour, rice flour, soy flour, coconut flour, nut flours or even bean flour. Or, they can buy gluten-free bread, pasta, and other products from special food companies.

However, like many specialized diets, social situations can be very difficult. All food ingredients should be read carefully to ensure the food does not contain gluten. Many restaurant chains now have gluten free options available on their menus.

Gluten-Free Diet Plans and Recipes

There has also been a surge in gluten free diet plans and cookbooks over the last 10 years. There are different plans to suit different needs. Some are aimed at curing disease, while others are aimed at weight loss. There are also programs that are recipe based, giving dieters meal ideas in order to make the gluten free lifestyle easier. Below are some of the programs available.

Gluten Free and Low GI RecipesGourmet gluten free recipes created by award winning chef Debbie Johnson. The ingredients in the recipes were carefully selected because they are highly nutritious and can also be regarded as healing foods. Organic foods are recommended because they are better for your health as well as the health of the planet. This is also a way to be sure that you are not consuming any genetically modified foods.
Gluten Free Daily An online program that offers education about how to eat a gluten free diet combined with a holistic approach to health and wellness. Gluten Free Daily emphasizes that just because a food is gluten free it doesn’t mean that it is healthy. They has addressed this issue by creating a custom gluten free diet that is also low glycemic with optimal levels of fat, sugar, carbohydrates and sodium.
Gluten Free Fat LossThis is aimed at people with slight sensitivity who’s goals are weight loss. In addition to avoiding gluten, Allison Westfahl offers detailed dietary guidelines to help you to achieve your weight loss goals. You must consume a minimum of 48 grams of whole grains a day; selected from gluten-free grains such as quinoa, amaranth, brown rice, buckwheat or oats. She also recommends a minimum of five servings of vegetables each day.
Gluten Free and Dairy Free RecipesContains a large number of gourmet gluten free French recipes.
Wheat BellyThis book includes detailed information about the potentially negative effects of wheat and offers guidance on how to get started with a wheat free diet.


Click here to purchase this diet for a discounted price.

Gluten intolerance group of North America

Celiac Disease Foundation

National Digestive Diseases Information Clearinghouse (NDDIC)

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Abra

    I am very interested in your app! How do I get it??

  • Cory Westropp

    Hey all, I have been gluten free for a while now and have found the process of cooking meals gluten free time consuming and arduous. I am a web developer and decided to solve that problem for myself and built an app to plan my meals for me. I thought I could help others by letting them use it.

    • connie rochefort

      i would love to try your app, thank you

    • Mat

      I would like to use your app for gluten free diet meal planning. I have gluten sensitivity. My life has been much better without gluten for the last four months.

    • Millicent

      Hi, I am also interested in the gluten free meal plan you have developed, I was diagnosed allergic to wheat and some grass products foods

  • Randi

    My dad and brother have been celiac their whole lives and are so sensitive that just coming In to contact with gluten can make them sick, and my dad can’t seem to gain any weight, and at 6′ 1″ he should weigh more than 145…. Does anyone know what we should do?

    • Becky Jo

      They have to go on a gluten free diet. If they are actually allergic, eating gluten can make them not gain weight.

  • Catherine

    @Myrna, you were probably skinny because your body was being starved of nutrients. Being skinny/underweight is common (not always) with Celiac disease! If you have Celiac disease and your doctor suggested you eat gluten again to “lose weight” FIRE HIM!!!

  • Mike Broda

    I’ve had MS for the last 19 years and I’m trying something different by trying a gluten free diet, your newsletter should be very helpful!

  • myrna

    Hi! I hope someone can answer me. I have been on a gluten free diet for 6 years. When I was diagnosed I weighed 106pds, I immediately went on a GF diet…I am now 150…too much for me. I am very active. I cannot seem to lose an ounce…I have been to every dr., you can think of..
    My Gastro Dr., suggested that I go back to eating gluten for 6 months and see if I lose any weight. I just started. Does anyone know anyone that went back to eating gluten????
    Three different Dr’s told me to try it…Since I was thin my entire life…Celiac did this to me…If anyone knows anyone that tried this…e-mail me. thank you, myrna

  • Zev

    @catie no, I’ve been on a gluten free diet for many years and have bad acne.

  • Catie

    is it true that a gluten free diet can help with acne?

  • maimie macdiarmid


  • sukriti

    m a celiac , & ‘ve been living on a gluten-free diet for 7 months & now,m quiet used to !!

  • leah

    i have been gluten and wheat free for over a year now and the diet has gone really well until last wk when i made the mistake of buying and gluten free brownie from costa coffee evan though its says gluten free on the pack it isn’t so be carefull with that apparently they use gluten free wheat but in the email they sent me they actually admitted to putting some levels of gluten in the gluten free brownie have actually reported them to trading standards as wot there doing cant be legal

    • nicola

      leah, your complaint wont do anything as coeliac uk state we (coeliacs) can have low levels of gluten. the brownies in costa are gluten free but contain wheat starch. I am allergic to wheat as well as gluten and many gluten free products contain wheat starch as technically it doesnt contain gluten. After 15yrs of it i have learnt trial and error is better than the directory or labels lol. def avoid maltodextrin and codex wheat starch and see if you feel better

  • bushi

    I am looking for diet that gluten and Wheat free…..
    Help me bc elargy of wheat

  • danielle

    no long found out i have CD finding it really ard and even getting scared to eat now i need help??

  • Robbie Clark

    I kept losing weight so some people can be the other way go to the search engine and put in Celiac disease and I think its web md and they tell you what you can have and what to look for i havent been diognosed but I really have had bad experiences with doctors they dont like you telling them what to look for and this isnt always recognized as a disease

  • Bellaluz

    Read every label on packets when shopping, and make sure you don’t buy products with barley, or glucose(from wheat) as they have gluten in them.

  • connie

    my doctor told me today 4/21/2010 i was allergic to gluten i have no clue what that is and what thats in and not in wow its scary


    My daughter fouteen months is diagonised celiac disease,so i need a total gluten free diet plan 4 her

  • Cindy

    I’m looking to join (Praying) to join a gluten free diet online. I think it would be so much easier to go with the flow.

  • Davie

    Dear rajashakeel amjad,
    I just want you to know that there is no such thing as gluten free wheat. I am on a gluten free diet and at 32 yrs old it takes a bit of getting used to. But on the other hand there are a lot of alternatives to the gluten containing grains. I have found that a return to more indigenous diets help. I happen to eat a lot of polenta now and don’t really miss the big bread products. Sometimes cookies though, but I have found alternatives that are great.
    There is the drawback that you tend to miss certain bread products, but I think the nice thing about your daughter being diagnosed with celiac so early is she won’t learn to miss wheat products.

  • julie

    i would like find a suport group as i am fairly new to this and would love to find out bout glutten wheat free diet

  • rajashakeel amjad

    my seven years old daughter has diagnosed celiac disease. i want gluton free wheat for her.please help

    • Ayanna

      The book has a lot of good info in it as to how to cook and live gluten free. However the book does not mark in the repiecs which items you need to make sure are gluten free (it notes early in the book that there are some items that you will need to make sure are gluten free, the other GF cooling books i have bought and used have marked every item in the ingredients list. It is a good starting point, and the BBQ meat loaf (page 210 if i recall correctly) is AMAZING, but the other repiecs in the book i have tried so far have been pretty bland, maybe i just so far have chosen the wrong ones but compared to the other GF cook books ive used this has a much lower percentage of great repiecs -matt

  • amy

    Coeliac UK is a brilliant site, for people in the UK, they have a book you can order with lists of all the food you can eat inside.

  • busik

    I am looking for diet that gluten and weat free…..

  • Michelle Jolly

    My daughter went on a gluten-free diet. It was amazing. First she maintained her weight and her body shrunk in size. She went from a size 12 to a size 8. After three months she started losing weight. It is very difficult to eat out but many chains now offer a “gluten-free” menu.

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