Gluten is a protein found in many grains, including wheat, rye, and barley. People who suffer from celiac disease or non-celiac gluten sensitivity must avoid eating foods that contain gluten. However, most people can safely eat foods with gluten as long as they also eat a balanced diet that meets their nutritional needs. The key is to pay attention to your nutrition and meet your body’s needs by getting enough vitamins and minerals from other sources. 

Even if you are not sensitive to gluten and regularly use this link, some people find that avoiding it for a time helps them feel better. It’s possibly because gluten can be challenging for your digestive system to break down and digest. If you have been diagnosed with celiac disease or non-celiac gluten sensitivity, discuss with your doctor how much potential risk you might have when consuming this protein. If you don’t have either of these conditions but want to cut back on the amount of gluten in your diet anyway, here are some tips:

Eat Whole Grains and Foods with Gluten Instead of Highly-processed Gluten-free Products

Gluten-free products are often higher in refined carbohydrates and sugar than their gluten-containing counterparts. There is nothing inherently healthy about a gluten-free diet. Whole grains, on the other hand, are rich in essential nutrients and dietary fiber, and they provide a feeling of fullness that can last longer than that of gluten-free products. Whole grains also contain beneficial nutrients like antioxidants and vitamins, which are removed in the refining process. A diet rich in whole grains can help you meet your daily fiber goals.

Rotate Your Grains to Help Your Body Adjust

Rotating your grains means that you avoid eating the same grains every day or even every week. Eating the same grains often can increase your risk of developing celiac-related health problems. In general, experts suggest that people with celiac disease avoid rye and barley, in addition to wheat since they can contain gluten. But it’s important to discuss this topic with your doctor since there are many different types of celiac disease. By rotating your grains, you allow your body time to adjust to the new food. Even if you don’t have celiac disease, avoiding the same grains all the time can help you avoid symptoms like feeling bloated, gassy, and constipated.

Limit Processed Foods and Eat Mostly Real Food

Processed foods are those that have been highly modified from their natural state. They often contain more salt, sugar, fat, and gluten than their whole-food counterparts, which means they often lack vital nutrients. Fighting celiac disease is, in many ways, a battle against the processed food industry. The best way to do this is to eat as many whole, unprocessed foods as possible, like:

Soy: The go-to Alternative for Gluten

Soy is a common go-to alternative for gluten in many gluten-free products. While soy is a nutrient-dense food, it is not a complete protein and should not be the only source of protein in your diet. 

Beans, Legumes, and Lentils

They are naturally gluten-free and packed with protein, vitamins, minerals, and fiber. They are inexpensive and easy to prepare, making them a great source of protein. Like all other types of food, not all beans are created equal; each has its own unique nutritional profile. 

Nuts and Seeds

Nuts and seeds are high in healthy fats and protein, and they contain many beneficial vitamins and minerals. Choosing whole, unprocessed nuts and seeds is vital because the processing can lower their nutritional value. They are also useful for managing blood sugar levels and preventing obesity, Type 2 diabetes, and cardiovascular disease.


Gluten is a protein found in many grains that can be eaten safely by most people. However, people with celiac disease should avoid eating foods that contain gluten. Everyone must be aware that the majority of packaged foods available in grocery stores contain gluten. 

If you do not have celiac disease, you can limit your consumption of gluten to as much as you need to feel full while also making sure you get enough vitamins and minerals from other sources. Pay attention to your body’s needs by getting enough fiber and other nutrients.

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