Tips for starting a gluten-free diet (gluten

Some food products that are sold often say "gluten-free" on the label. However, do you know what is meant by gluten? And, why should there be foods that are specifically labeled "gluten free"?

What is gluten?

Gluten is a protein found in flour and several other types of wheat. Foods that are written "gluten free" are specifically for people who are gluten intolerant. People who have gluten intolerance will produce an abnormal immune response when the body digests gluten.

The thing most commonly experienced by people who are intolerant of gluten is celiac disease, which is a negative reaction in the digestive system due to consuming gluten. Some of the symptoms that celiac sufferers will experience when consuming gluten include diarrhea, stomach cramps, bloating, gas, constipation, and anemia.

Researchers have also discovered another form of gluten intolerance, namely non-celiac gluten sensitivity. Usually, people who experience this will experience symptoms similar to those of celiac disease, such as diarrhea, fatigue, and joint pain. However, they did not experience intestinal problems after consuming gluten. This symptom can occur due to poor digestion.

What is meant by gluten-free?

A gluten-free or gluten-free diet is a diet in which you only eat foods that don't contain gluten protein. A gluten-free diet aims to treat celiac disease and is beneficial for people with non-celiac gluten sensitivity.

How do I start a gluten-free diet?

Here are some tips for living gluten-free, especially for those of you who have celiac disease or non-celiac gluten sensitivity.

1. Find out what foods contain gluten

Before starting a gluten-free life, you must know what foods contain gluten. You also need to make sure that the food you eat is not processed or mixed with grains, additives, or preservatives that contain gluten.

Some foods that contain gluten that you often encounter everyday are bread, noodles, pasta, cakes, crackers, biscuits, and all types of foods that use wheat flour. Beer should also be avoided as this alcoholic drink is made from wheat (except for its gluten-free version).

2. Choose gluten-free food alternatives

Some foods that are naturally gluten-free are natural (unprocessed) legumes, fresh eggs, fresh meat, vegetables and fruit, and most dairy products.

Some gluten-free grains and starches include spinach, buckwheat, corn and corn flour, gluten-free flour (rice, soybeans, corn, potatoes, beans), millet, rice, sorghum, soybeans, and tapioca.

Likewise, if you want to keep eating cakes, pastries, bread, noodles, or pasta, you can replace wheat flour with cornstarch, rice flour, or tapioca flour.

3. Pay attention to food labels

Unfortunately, there is no way to instantly determine whether a food contains gluten or not. So, the only way to be sure is to read the labels on the foods you buy.

When in doubt, when to go to supermarket , You can head to the section of fruits and vegetables that are naturally gluten free. Because usually, refrigerated ready-to-eat foods, snacks, and cereals contain gluten. However, nowadays there are many supermarkets that have gluten-free products such as bread, biscuits, cereals, and frozen processed foods that are placed in the healthy food section. Alternatively, you can ask supermarket staff to find out if they sell gluten-free foods.

4. Don't be afraid to ask restaurant staff to make gluten-free meals

If you go to a restaurant, you need to ask the restaurant staff about the food you are going to order, whether it contains gluten or is gluten free. Alternatively, you can request a list of foods that are gluten-free or you can order specifically so that the gluten contained in the food you order is removed.

Most chefs in restaurants are accustomed to requests for gluten-free food so they know what to do, including using separate cooking utensils for gluten-free cooking, which doesn't mix with gluten-containing ingredients.

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