A therapeutic eating pattern that excludes the prolamin proteins *gliadin, hordein* and *secalin* found in wheat, barley and rye. Mandatory for **celiac disease**, often helpful in non‑celiac gluten sensitivity.
Evidence‑based benefits
1. **Intestinal healing** – villi regenerate within 6‑24 months on a strict plan.
2. **Symptom relief** – > 90 % reduction in bloating, diarrhoea and brain fog.
3. **Reduced anaemia & osteoporosis risk** when diet is micronutrient‑dense.
- Whole grains: **quinoa, brown rice, millet, buckwheat**
- Legumes & lentils – iron & fibre
- Nuts and seeds – magnesium, healthy fats
- Fortified GF bread/cereals for B‑vitamins
Cross‑contamination checklist
- Dedicated toaster bags or separate toaster
- Wash colanders thoroughly (pasta residue!)
- Store GF flours above wheat flours in pantry
- Use colour‑coded utensils when cooking for mixed households
| Myth | Fact |
|------|------|
| "Gluten‑free automatically means healthy." | Many GF snacks are high in sugar & saturated fat. |
| "Oats always contain gluten." | Pure oats are GF, but must be **certified** to avoid cross‑contact. |
Interactive bonus
👉 **Download our printable safe / unsafe ingredient chart** for your fridge.
Take‑home message
Focus on whole, naturally gluten‑free foods; double‑check labels and kitchen surfaces — and enjoy balanced meals minus the gluten worry.
References
1. Fasano A. *N Engl J Med* 2020.
2. Rubio‑Tapia A et al. *Mayo Clin Proc* 2023.
