What is the right way to start and follow a gluten-free diet? Is it right to just “remove” gluten? Yes, it is. However, the variety of wheat-derived breads, pastas, pizzas, etc. that contain gluten is so vast that it is actually difficult to avoid (ingesting gluten). In fact, I would rather spend the same or more time evaluating gluten-free foods than the time it takes to learn about evaluating other kinds of diets. You need to learn more about food labeling and ingredient terminology than you do about how foods are prepared in order to eventually gain the know-how to choose a “gluten-free diet”. In the process of learning to use a gluten-free diet, you may make mistakes that are almost unavoidable. Even if your body suffers from your mistakes, don’t give up trying to identify and use a gluten-free diet. The author has persevered through these lapses for years and still misses occasionally to date; fortunately, the food is becoming less and less available, but the author has also paid the price for his lapses. What is gluten? The gluten we need to avoid is a protein that occurs in wheat, barley, and rye. Any food that contains wheat, barley and rye is defined as a “gluten-containing food”. Traditional wheat bread obviously contains gluten. In fact, gluten protein gives bread its excellent, pleasant elasticity and structure; however, bread is only the tip of the iceberg of gluten-containing foods – gluten is found in many (if not most) processed foods. For example, it is the high levels of gluten that keep pasta from disintegrating during the making of pasta. In soups, gluten makes them appear thicker, thus allowing producers and home cooks to use fewer expensive other ingredients (such as cream). In beer and other wine brewing, gluten-containing grains are used in fermentation to produce alcoholic wines. Food labels about gluten Using a gluten-free diet requires avoiding a variety of foods that contain wheat, barley and rye. It should be fairly easy to give up some of the obvious gluten-containing foods such as bread, pasta (and other pastas), crackers, cookies, etc.; although, it seems very tough to stay away from these treats emotionally (for example, after many years, the author still misses pizza). The problem is that gluten can be hidden in a thousand different food label ingredients. Do you have a soup in your cupboard labeled “starch”? –maybe it contains gluten! How about sugar labeled “natural flavor”? –It may also contain gluten! It seems that gluten is everywhere and you need to be careful to avoid accidental ingestion. Learn to identify what ingredients definitely contain gluten and what ingredients may contain gluten in the article series [Food Labels: What Terms Mean Gluten? Manufacturers are not required to label “contains gluten” Although packaged “gluten-free” foods were once sold in health food stores, as they have become more popular, many mainstream department stores now offer them. However, it still takes skill to distinguish a true “gluten-free” food. The FDA does not mandate that manufacturers indicate on food labels whether or not they contain gluten, and some food manufacturers voluntarily do so based on the FDA’s trademark regulations. Many food manufacturers put “gluten free” in bold print on their food labels or use a synonymous, related mark. Other manufacturers, such as Kraft Foods and Con Agra Foods, require their food labels to identify food ingredients that contain gluten, for example, gluten-containing starches as “starch (wheat)” and naturally flavored foods containing gluten as “flavored foods ( Barley”. You can also buy and use gluten-free foods that are guaranteed by an independent organization with confidence. About products guaranteed to be “gluten-free” – starting a “gluten-free diet” Knowing the above, you may feel intimidated about using a “gluten-free diet You may feel intimidated by the idea of using a “gluten-free diet”. But in fact, you can use a “gluten-free diet” without reading food labels, such as fresh fruits, vegetables, meat, poultry and fish. If you shop in the produce section, all fresh fruits and vegetables are safe for a “gluten-free diet”; in the meat section, beef, pork, poultry and seafood without any added ingredients are also safe for a “gluten-free diet”. For more information on “gluten-free diets” that are definitely safe, or “gluten-free diets” that are suspect, please read the series of articles [Gluten-Free Diet Checklist]. It is recommended that people who are starting out on a “gluten-free diet” begin with a whole gluten-free diet rather than a “gluten-free” cereal. This makes it easier to start a “gluten-free diet” without worrying about food labeling, and easier to manage. By emphasizing the use of fresh produce rather than packaged foods, the absorption and utilization of essential nutrients can also be ensured. Once you have more experience with how your body responds to a “gluten-free diet,” you can try more similar products on the market.