Everyday Gluten Free Alternatives

What is Gluten?

Gluten is a general term used for one of the proteins found in wheat, rye, and barley as well as grains related to wheat.

Why Go Gluten-Free?

Many Americans can’t digest gluten. Improper digestion of this protein triggers an immune response that damages the lining of the small intestine. This condition is known as celiac disease, and it interferes with nutrient absorption, putting those with celiac disease at risk for anemia, bone disease, and other health problems. Others—as many as 1 in 7 people—have “gluten sensitivity,” or wheat intolerance.

What Symptoms Do These Conditions Cause?

Although they vary, symptoms can include abdominal pain, bloating, diarrhea and/or constipation, an itchy rash, canker sores, bone or joint pain, fatigue, depression, and even infertility. If you suspect you have a gluten or wheat intolerance or celiac disease, eliminate wheat, barley, and rye from your diet for a few weeks and see if symptoms improve.

Are These New Diseases?

They aren’t new, but more people are being diagnosed, maybe because there’s more gluten in many products today than previously. We’re eating more processed foods, and that means greater gluten intake too. One study found that modern wheat breeding practices (genetic-modification) might also be related to the increase in celiac disease and gluten sensitivity.

Avoiding Gluten in Foods

Many processed foods contain gluten—including items you wouldn’t suspect, like candy, chips, bouillon cubes, gravy, soy sauce, baked beans, and salad dressing.

There are several GLUTEN-FREE alternatives to try, and can readily be found in the form of flours, breads, pastas, crackers and cookies!

Brown Rice- Rich in fiber and B vitamins, brown rice is a healthy substitute for white rice. It has a chewier texture, making it great for soups and cold salads.

Buckwheat- Its name may be confusing, since buckwheat is not related to wheat at all. It is a seed from a flowering plant that is nutritionally similar to grains. It’s a good source of minerals, fiber, and a complete protein. One of our favorites!

Cornmeal- Made from coarsely ground corn where the nutrient-packed germ is left behind. Look for organic white, yellow, and blue varieties.

Millet- A nutritious choice that contains protein, phosphorus, and potassium. It can taste a little bitter, so combine it with strong-flavored ingredients. Toast it before cooking to deepen its flavor.

Oats (Steel-Cut)- These are made by using steel blades to cut whole groats into bits. Be sure to purchase gluten-free oats that have not been contaminated by gluten during processing.

Popcorn- This popular snack food is in fact a whole grain. One cup (without oil or butter) has just 31 calories and 1 gram of protein and fiber.

Quinoa- A quick-cooking grain from the Andes, quinoa is actually a seed. It has all eight essential amino acids and is a great source of complete protein.

Teff- From Africa, this tiny cereal grain is rich in calcium, iron, protein, and potassium. With a sweet and nutty flavor, it makes a great hot cereal.

Wild Rice- This is another misnomer, as it’s neither a rice nor a grain but is, in fact, an aquatic grass. Since it has such an impressive array of nutrients, it’s considered a whole grain. With more protein than brown rice, it has good amounts of lysine and fiber as well.

Beans-Beans are naturally gluten-free. They're also a good source of fiber, protein and vitamins for those on a gluten-free diet. Chickpea flour for example is packed with good nutrition like protein and fiber, and has much less carbs then other flours!

Potato- Naturally gluten-free, potato flour can be a good, healthy option for cooking and baking.

*This article originally appeared on TasteForLife.com