Identifying Whether you are Gluten Sensitive
Identifying Whether you are Gluten Sensitive
“Maybe you ate too much last night.” – “It’ll go away, I feel bloated from time to time.” – “It’s just a headache, it will go away.” – “I feel very anxious after breakfast; could be due to my stress about work.”
We’re often assuming our condition to be the cause of something that’s not really serious because the symptoms are so common and bearable at times. We often tend to make light of what we experience because we think it will go away, it’s only a matter of time. However, sometimes one could be more vulnerable than one makes it out to be. It begins to get serious and we start worrying when the symptoms repeatedly occur, and it becomes annoying and unbearable. Of course, it’s natural to feel discomfort until it gets worse; plus, you don’t want to overthink your problems. However, food sensitivities beg to differ.
In this blog, we’re talking about sensitivity to gluten and its confusing signs. It causes visible signs of discomfort that many times runs in one of the family members unnoticeably.
Gluten sensitivity causes a host of symptoms like abdominal pain, fatigue, bloating, diarrhea and even constipation. Other symptoms include nausea, headaches, joint and muscle pain, depression, anxiety, confusion, and anemia.
While many people are free of gluten sensitivity, there are many yet who are prey to this condition.
Those who are sensitive to gluten may not be aware until the symptoms keep showing up and are diagnosed by their doctor. Celiac disease or a gluten allergy can be detected through blood testing or other standardized approaches. However, non-celiac gluten sensitivity isn’t as simple. This is because the immune system reacts in many ways to gluten and it’s difficult to test and identify the difference. In fact, all three forms of gluten intolerance, that is celiac disease, non-celiac gluten sensitivity, and wheat allergy can cause widespread symptoms. However, many of the symptoms may have nothing to do with digestion.
One of the best ways to experience noticeable difference from the symptoms is by eliminating gluten from the diet for three to six weeks. Later, reintroduce gluten and observe how your body begins to react. If the symptoms reduced without gluten and then reappeared when you ate it again, you can concur that you are sensitive to gluten.
Once you know, you can work with a dietitian to guide you with a diet that is gluten-free.
It is not recommended to reintroduce gluten in your diet if you have celiac disease. In this case, you must be sure to do any celiac testing before eliminating gluten.
Foods to avoid when you are gluten sensitive
It is essential to completely eliminate gluten from your diet if you have celiac disease. However, we recommend one step at a time. It can help if you include one gluten-free meal per day, and then slowly replace other gluten-rich meals.
Symptoms vary from person to person; therefore, cutting out gluten entirely and abruptly may not prove beneficial for some people.
Here are a few common foods and drinks that people with gluten sensitivity should avoid.
- wheat, and any derivatives of wheat, such as spelt
- pancakes, waffles, and crepes
- many sauces and gravies
- barley, including malt
- bread and pastries
- baked goods
- malt beverages
Gluten-free foods to add to your diet
If you have celiac disease, you’ll be avoiding gluten for life. This means that you’re going to have to look away from items that have gluten on the menu. You’ll have turned away from those irresistible baked goods while passing by your once used-to-be favourite bakery shop. But, don’t lose hope – we’ve got some interesting gluten-free you can add to your daily diet habits.
- Meat, fish, and poultry: you can have all types, except coated or battered meats
- Eggs: egg yolks, whole eggs, or egg whites are allowed
- Dairy: unflavored dairy products are allowed, including, plain milk, yogurt, and cheese
- Fruits: There’s not much of a problem with fruits, so you can try berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
- Vegetables: tomatoes, broccoli, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
- Grains: quinoa, buckwheat, tapioca, rice, sorghum, corn, millet, amaranth, arrowroot, teff, and oats (if labeled gluten-free)
- Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, coconut flour, soy flour, almond meal or flour, and tapioca flour
- Nuts and seeds: walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, almonds, etc.
- Spreads and oils: olive oil, coconut oil, butter, margarine, vegetable oils, etc.
- Herbs and spices: cilantro, black pepper, turmeric, oregano, thyme, rosemary, parsley, etc.
- Beverages: most beverages are allowed, except for beer which mostly contains gluten
A gluten-free life does not have to feel like you are deprived of food. There are ways to reduce your dependence on gluten and live a life that’s free from the discomfort of all gluten-sensitive symptoms.
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