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Starting a gluten-free diet can be challenging, especially if you’re not quite sure where to begin. Thankfully, with the right guidance, it is manageable, and it’s a great way to improve your overall health. Those with Celiac Disease or a gluten sensitivity can benefit from following a gluten-free diet. In this post, we’ll go over some tips to get started on a gluten-free diet and some mistakes to avoid. First things first, it’s important to understand what gluten is. Gluten is a protein found in wheat, barley, and rye. It’s what gives bread its elasticity and provides gluten-based doughs their ability to rise. Unfortunately, it can be harmful to those with sensitivities or intolerances. When starting a gluten-free diet, the first step is to remove any foods that contain gluten. Some examples include bread, pasta, crackers, cereal, and baked goods. However, be cautious of products that may not seem like they contain gluten but do, such as soy sauce and beer. Next, it’s time to focus on what to eat. There are plenty of naturally gluten-free foods available such as fruits, vegetables, dairy products, and most proteins. Choose foods that are unprocessed or minimally processed to be sure they’re gluten-free. Many grocery stores now have dedicated gluten-free sections, which can make shopping a lot easier. One mistake people often make is relying too heavily on packaged gluten-free products. While they may seem like a convenient option, they’re often filled with added sugars and other processed ingredients. Instead, focus on whole foods and gluten-free grains such as quinoa and brown rice. Another mistake to avoid is not reading labels carefully. Even foods that seem like they should be gluten-free, such as soups and salad dressings, can have hidden sources of gluten. Be sure to read labels carefully for any ingredients containing wheat, barley, or rye. Finally, don’t be afraid to ask for help or support. Going gluten-free can be difficult, and having a support system can be immensely helpful. Seek out a registered dietitian or join a support group to help navigate the transition. In conclusion, starting a gluten-free diet is a great way to improve your overall health if you have Celiac Disease or a gluten intolerance. Be sure to remove all sources of gluten, focus on whole foods, and read labels carefully. Avoid relying too heavily on processed gluten-free products and reach out for support when needed. With the right guidance, going gluten-free can be manageable and even enjoyable.
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