Gluten-Free Diet

What Is the Gluten-Free Diet?

A gluten-free diet eliminates gluten, a group of proteins found in wheat, barley, rye, and their derivatives. For people with celiac disease, gluten triggers an immune response that damages the small intestine. Others with non-celiac gluten sensitivity experience bloating, fatigue, and digestive discomfort.

It’s medically necessary for some and a lifestyle choice for others who feel better without gluten.

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Foods You Can Eat on a Gluten-Free Diet

• Naturally gluten-free grains — rice, quinoa, oats (certified GF), millet, buckwheat, amaranth, corn
• Proteins — all meat, poultry, fish, eggs (unprocessed, unbreaded)
• Vegetables — all fresh vegetables
• Fruits — all fresh fruits
• Dairy — milk, cheese, yogurt, butter (check for additives)
• Legumes — beans, lentils, chickpeas, peanuts
• Nuts & seeds — all plain nuts and seeds
• Healthy fats — olive oil, avocado, coconut oil, butter
• Gluten-free flours — almond flour, coconut flour, rice flour, tapioca starch

Foods to Avoid on a Gluten-Free Diet

• Wheat — bread, pasta, crackers, baked goods, couscous, flour tortillas
• Barley — including malt, malt vinegar, and beer
• Rye — rye bread, rye crackers
• Triticale — a wheat-rye hybrid
• Processed foods — many sauces, gravies, soups, and marinades contain hidden gluten
• Beer — most beers contain barley (gluten-free options exist)
• Soy sauce — traditional soy sauce contains wheat (use tamari instead)

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Health Benefits & Why People Do It

Celiac Disease Management

For the ~1% of the population with celiac disease, a gluten-free diet is the only treatment. It allows the intestinal lining to heal and prevents long-term complications.

Reduced Digestive Issues

People with gluten sensitivity often experience dramatic relief from bloating, gas, diarrhea, and abdominal pain after removing gluten.

Increased Energy

Many people report feeling less fatigued and more energetic after eliminating gluten, particularly those with undiagnosed sensitivities.

Reduced Inflammation

For those with gluten-related disorders, removing gluten can reduce systemic inflammation, joint pain, and skin conditions like dermatitis herpetiformis.

Better Nutrient Absorption

Celiac disease damages the intestinal villi responsible for nutrient absorption. A gluten-free diet allows healing and improved absorption of vitamins and minerals.

Skin Health

Conditions like dermatitis herpetiformis (an itchy, blistering skin rash) are directly linked to gluten intake and resolve on a gluten-free diet.

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Sample Gluten-Free Meals

• Breakfast — Scrambled eggs with sautéed spinach and gluten-free toast
• Lunch — Grilled chicken over rice with black beans, avocado, and salsa
• Dinner — Baked salmon with roasted potatoes and steamed broccoli
• Snack — Rice cakes with almond butter and banana slices