By Emma Knauf

In the past few years, more and more people have decided to go gluten-free, either for medical reasons, like celiac disease, or personal reasons – but what is gluten? According to celiac.org, “gluten is the general name for the proteins found in wheat, rye, barley, and triticale – a cross between wheat and rye.” Gluten is kind of like glue, used to hold food together and help keep its shape, and gluten is in all kinds of food, more than you would think. Most people know that food like pasta, bread, and crackers have gluten, but unexpected foods like potato chips, fries, soups, and soy sauce also have gluten. Even some foods that are labeled as gluten-free might not actually be gluten-free, since they are not gluten-free certified. 

People tend to go gluten-free for either personal or medical reasons. Celiac disease is on the rise, which is a chronic digestive disease caused by an immune reaction to eating gluten. Some other medical diseases related to gluten are gluten ataxia, which causes the immune system to attack the nervous system after consuming gluten, and dermatitis herpetiformis, which is a chronic skin condition caused by eating gluten. People with these conditions usually switch to complete gluten-free diets, not consuming any foods or drinks that contain gluten. Those who do not have medical conditions related to gluten might go gluten-free or switch to a more gluten-conscious diet for personal reasons. Lowering gluten intake can improve energy levels, help with weight loss, prevent headaches, and improve gut health and inflammation – some individuals might stay away from gluten to reap these benefits. For instance, I recently made the switch to a gluten-conscious diet to help with migraines and gut health, and so far, I am happy with the results.

If you are looking to completely start a gluten-free diet or lower your gluten intake, you might be unsure of where to start. To help, here are our tips for those looking to start a more gluten-conscious diet:

1. Do some research. There are a wide array of resources online and accounts on social media dedicated to gluten-free products and lifestyles. These can help people find new foods and recipes to incorporate into their lives, which can allow for a smoother transition into your new diet. Most grocery stores offer all kinds of gluten-free options. Trader Joe’s has recently been my favorite, with yummy microwavable meals like the Gluten-Free Mac and Cheese and Chicken Tikka Masala, and these Gluten-Free Double Chocolate Muffins, which are, in my opinion, life-changing.
2. Talk to friends and family members. If you are making changes to your diet due to medical reasons, it is important to inform your family and friends. It might be helpful to tell friends and family if you are switching to a gluten-conscious diet for personal reasons as well, since there might be others who are also gluten-free that can give you suggestions and advice.
3. Carefully read all labels on food packaging. There is a difference between products labeled as gluten-free and those that are certified gluten-free; the non-certified products have the possibility of containing gluten. There are also all kinds of apps, such as Find Me Gluten Free and the Gluten Free Scanner, that can help with identifying gluten-free foods, which can provide accurate results and commentary from others with gluten-free diets.