Gluten Allergy

How to Manage a Gluten Allergy

A gluten-free diet is a good pick for health and weight loss. But besides that, it is very important for people having gluten allergies. There are many people who are in dire need of avoiding gluten because of the allergic reactions they may get from it.

The reason behind gluten intolerance is not yet been confirmed by the dietitians but it is often hereditary. People who are gluten intolerant need to use every product with complete research to cut off gluten completely from their diet.

You can find gluten in wheat, oats, barley, and rye. It is a protein commonly used to thicken or stabilize the processed foods. People allergic to gluten are getting themselves safe from unhealthy and processed food from their diet. These foods include bread, pasta, pizzas, cookies, cakes, etc.

Remember, wheat allergy is the allergy you get from wheat proteins. You may have a wheat allergy but not a gluten allergy and for that, you may be treated with a wheat-free diet, not a gluten-free diet.

Gluten Free bread
gluten intolerance

What you need to know about gluten intolerance

It is a digestive disorder by the gluten in the food we eat which destroys the inner lining of the small intestine.

Symptoms of gluten intolerance

Symptoms of celiac disease or gluten intolerance include:

  1.   Diarrhea
  2.   Abdominal pain
  3.   Weight loss
  4.   Stomach upset
  5.   Fatigue and weakness
  6.   Bloating and gas
  7.   Slow growth rate (children)
  8.   Foul-smelling stools


To save yourself from gluten you need to pick eating gluten-free food as there is no other effective treatment found yet.

You will get to know that you are allergic to gluten after a blood test. If so, consult a dietician for a nutritional assessment that helps to plan a suitable gluten-free diet plan for you.


People experiencing gluten intolerance or celiac disease suffer from different illnesses such as malnutrition and small bowel ulcers. In addition, they are at a higher risk of gastrointestinal cancers.

If you get signs like abdominal pain, recurring weight loss, anemia then head over to the consultant for an early diagnosis.

How to avoid Gluten

1. Grains having gluten

Avoid grains containing gluten like:

  • Wheat
  • Barley
  • Rye
  • Farro
  • Couscous
  • Wheat berries
  • Kamut
  • Farina
  • Triticale
  • Spelt

2. Baked goods

Avoid gluten-containing baked foods like cake, cookies, bread, crackers, pies, etc.

  • White bread
  • Whole wheat bread
  • Potato bread
  • Rye bread
  • Sourdough bread
  • Wheat crackers
  • Whole wheat wraps
  • Flour tortillas
  • Flatbread
  • Bagels
  • Cakes
  • Cookies
  • Pastries
  • Soft and hard pretzels
  • Doughnuts
  • Muffins
  • Pancakes and waffles

3. Gluten condiments

Condiments are not likely gluten-filled sources but some of them are filled with gluten.

  • Soy sauce
  • Barbecue sauce
  • Salad dressings
  • Marinades
  • Cream sauces
  • Spice blends
  • Gravy mixes
  • Malt vinegar
  • Ketchup

You can make your own gluten-free condiments by the ingredients having no gluten at all.

4. Wheat-based pasta

Pasta has a gluten-free alternative but most of them are made of gluten-containing grains.

  • Noodles
  • Spaghetti
  • Gnocchi made with wheat flour
  • Dumplings

5. Snacks having gluten

Snacks are the common gluten-containing foods.

  • Pretzels
  • Granola bars
  • Cereal bars
  • Chips
  • Energy bars
  • Cookies
  • Snack mixes

6. Beverages having gluten

Many drinks are also prepared with gluten-containing products so buy before reading the labels. Beverages that may have gluten-containing ingredients include:

  • Beer
  • Bottled wine coolers
  • Premade coffee drinks
  • Drink mixes
  • Commercial chocolate milk

7. Processed food having gluten

You can find gluten in many processed foods. These foods may include:

  • Meat substitutes (veggie burgers, hot dogs, etc.)
  • Prepared lunch meats
  • Processed cheeses
  • Egg substitutes
  • Canned soups and soup mixes
  • Puddings and instant dessert mixes
  • Certain ice creams
  • Breakfast cereals
  • French fries and other fried foods
  • Flavored tofu

Foods to eat

There are so many foods that must be avoided if you have celiac disease, but the question is what is left to eat? Do not worry you will find alternatives of all such ingredients in the market as well as you can pick more organic products to eat which gives you strength and save you from allergic reactions.

  • Fruits and vegetables
  • Beans and lentils
  • Gluten-free grains and their products
  • Animal proteins
  • Nuts and seeds
  • Gluten-free seasoning and condiments
  • Healthy fats and oils

Remember when you prepare a meal, choose:

  •  Protein sources like fish, shrimp, beans, beef, lentils, plain tofu, etc.
  •  Gluten-free starch or grain like potatoes, sweet potatoes, winter squash, amaranth, quinoa, brown rice, etc.
  •  Non-starchy vegetables like broccoli, cauliflower, pepper, mushrooms, zucchini, spinach, green beans, etc.
Gluten Free FOODS

Gluten- free recipes:

You can find a lot of recipes prepared by the gluten-free ingredients like sweet potato and chicken soup with no additives for thickness that may contain gluten, gluten-free Yorkshire puddings, butternut soup with sage and apple crisps, and many more. You can still cook your own favorite dishes with gluten-free ingredients. 

Let’s cook a paella recipe today.

Gluten-free Paella Mix


  • 2 cups chicken broth gluten-free
  • 1 cup water
  • 1 teaspoon saffron threads
  • 1 Tbsp olive oil
  • ¾ pound chicken thighs (boneless)
  • 4 ounces gluten-free Spanish chorizo 
  • 8 shrimp large
  • 1/2 onion (chopped)
  • 3 cloves garlic (chopped)
  • 1/2 red bell pepper (chopped)
  • 1/2 cup canned tomatoes (diced)
  • 1 teaspoon smoked paprika
  • 2 cups arborio rice
  • 1 tsp salt
  • 2/3 cup peas
  • 1/2 cup parsley (chopped)
  • 2 lemons (quartered)


  • Add saffron, chicken broth, and water in a saucepan and heat the mixture over medium heat.
  • Now take a paella pan or a large pan with a flat bottom to cook paella. Add the olive oil and heat it.
  • Fry chicken thighs until brown (3 minutes from each side) and set aside.
  • Sauté shrimps for 1 – 2 minutes from each side and set them aside.
  • Brown the chorizo for 2 -3 minutes and set them aside.
  • Add the onions, garlic, and bell pepper to the pan and sauté for 3 – 5 minutes.
  • Add tomatoes, paprika, and salt and give it a constant stir for 2 minutes.
  • Now add the rice and give it a nice toss so that it mixes with other ingredients. Cook for 2 -3 minutes.
  • Strain the saffron threads from the chicken broth and add the broth into the pan of rice.
  • Add peas and cilantro and mix it well.
  • Let the dish simmer for 5 minutes and give it a toss.
  • Add chicken thighs and chorizo and cook them for 15 minutes.
  • Now add shrimps and cover the dish with foil. Cook for 10 minutes.
  • Remove the pan from heat and squeeze lemon juice over the top of the paella. Let it sit for 10 more minutes before serving.

Check our delicious Paella with Saffron recipe here

Gluten Free