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Many people are finding that eliminating gluten from their diets can make a huge difference in how they feel. Gluten, a protein found in wheat, rye and barley, can wreak havoc on the digestive systems of those with celiac disease or non-celiac gluten sensitivity. 

Cutting out gluten is no small change when it seems like it’s in everything. But individuals report the benefits are well worth it. They describe a switch from constant stomach issues, headaches and foggy thinking to feeling energised and clear-headed when gluten is removed from their diets. 

It’s a learning process to identify hidden sources of gluten in processed foods like pasta, bread, sauces and fried foods. Substitution takes some trial and error. Fortunately, gluten-free alternatives for many favourite foods have developed greatly in recent years. Flour blends allow for baked goods, pizza and even “sandwich bread” that provides variety without compromising taste. 

Eating out presents new challenges, though restaurant staff are usually accommodating of special diets when notified in advance. With some menu planning ahead of time, dining enjoyment need not be compromised by dietary restrictions. 

gluten free

Cooking at home provides more control over ingredients. Gluten-free home cooks get very creative with whole foods like rice, quinoa, gluten-free grains, starchy vegetables and proteins that provide abundant options for satisfying, nourishing meals. Some say the switch motivated them to prepare more meals from scratch and choose whole, unprocessed ingredients more often. 

An elimination diet helps determine if avoiding gluten is personally beneficial. For those who do see improvements, living without gluten becomes a positive lifestyle that supports both health and quality of life long-term. With forethought and substitutes, being gluten-free no longer means feeling deprived. 

Below is a list of the usual gluten foods but with their alternatives

  • Bread – Gluten-free bread, lettuce wraps, corn tortillas 
  • Pasta – Gluten-free pasta, rice noodles, zucchini noodles 
  • Cookies – Gluten-free cookies, rice krispie treats, fruit crisps 
  • Beer – Gluten-free beer, hard cider, wine, gluten-free spirits 
  • Cereal – Gluten-free cereal, oatmeal, quinoa 
  • Crackers – Gluten-free crackers, rice cakes, potato chips 
  • Soy Sauce – Tamari, coconut aminos 
  • Salad Dressing – Oil and vinegar, gluten-free dressings 
  • Breadcrumbs – Gluten-free breadcrumbs, crushed nuts or chips 
  • Seitan – Tofu, tempeh, beans 
  • Couscous – Quinoa, rice, gluten-free pasta 
  • Malt Vinegar – Apple cider vinegar, white wine vinegar 
  • Beer Battered Foods – Foods fried in cornmeal or rice flour 
  • Wheat Tortillas – Corn tortillas, lettuce wraps, cassava tortillas 
  • Wheat Bread – Nut bread, gluten-free bread, cornbread 


Disclaimer – Healthi and its associates offers health and fitness information and is designed for educational and entertainment purposes only. You should consult your physician or general practitioner before beginning a new fitness program. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, you should always consult with a physician, general practitioner, or other qualified healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on our publications or lectures. The use of information provided through the Healthi service is solely at your own risk and is not medical or healthcare advice. 


(1) Mayo Clinic. “Celiac Disease.” Mayo Clinic, 2022. 

(2) University of Chicago Celiac Disease Center. “Non-Celiac Gluten Sensitivity.” University of Chicago Medicine, 2022. 

(3) New York Times. “Gluten-Free and Lovin’ It.” New York Times, March 8, 2017. 

(4) Brown, Alyssa. “How to Eat Gluten-Free: A Guide for Beginners.” Verywell Health, August 30, 2022. 

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