An Ultimate Guide on Gluten free Diet.
                     An Ultimate 
Guide on Gluten 
free Diet
What is Gluten?
Gluten is a protein found in wheat, barley and 
rye. It is found in many common foods like 
bread, pasta and beer, but it is also hidden in 
other foods that some people wouldn’t expect.
Source: onehungryceliac.com 2
What foods 
contain gluten?
It may be shocking to discover just how many 
foods contain gluten. Unfortunately bread and 
pasta aren’t the only foods to avoid. The most 
common foods that contain gluten are:
• Breads
• Pastries
• Beer
• Many cereals
• Pasta
• Some Soups
Source: onehungryceliac.com 3
Why to choose 
gluten free diet?
Unfortunately, many people feel 
uncomfortable after eating foods that contain 
gluten. The most severe reaction is called 
celiac disease.
Celiac disease is an autoimmune disorder in 
which the body mistakenly harms itself. Celiac 
disease affects up to 1% of the population and 
can damage the intestines
Source: www.healthline.com 4
Why Gluten Is 
Bad for Some 
People?
people with gluten intolerance or celiac 
disease cannot tolerate it.
People with other disorders like wheat allergy 
and non-celiac gluten sensitivity also 
frequently avoid gluten.
Source: www.healthline.com 5
Celiac Disease
It is an autoimmune disease in which the body 
mistakes gluten as a foreign threat. To remove 
this “threat,” the body overreacts and attacks 
the gluten proteins.
Unfortunately, this attack also damages 
surrounding areas, such as the gut wall. 
Source: www.healthline.com 6
Non-Celiac 
Gluten 
Sensitivity
People who are classified as having non-celiac 
gluten sensitivity do not test positive for celiac 
disease or a wheat allergy. However, they still 
feel uncomfortable after eating gluten.
Symptoms of non-celiac gluten sensitivity are 
similar to those of celiac disease and include 
stomach pain, bloating, changes in bowel 
motions, tiredness and eczema or a rash
Source: www.healthline.com 7
Foods to Avoid
These are the main sources of gluten in the 
diet:
Wheat-based foods like wheat bran, wheat 
flour, spelt, durum, kamut and semolina
• Barley
• Rye
• Triticale
• Malt
• Brewer’s yeast
Source: www.healthline.com 8
Foods to Eat
There are plenty of gluten-free options that will allow 
you to enjoy healthy and delicious meals. The 
following foods are naturally gluten-free:
• Meats and fish: All meats and fish, except battered 
or coated meats.
• Eggs: All types of eggs are naturally gluten-free.
• Dairy: Plain dairy products, such as plain milk, 
plain yogurt and cheeses. However, flavored dairy 
products may have added ingredients that contain 
gluten, so you will need to read the food labels.
• Fruits and vegetables: All fruits and vegetables are 
naturally free of gluten.
• Grains: Quinoa, rice, buckwheat, tapioca, 
sorghum, corn, millet, amaranth, arrowroot, teff 
and oats (if labeled gluten-free).
Source: www.healthline.com 9
Health Benefits of a Gluten-
Free Diet
Relieve 
Digestive 
Symptoms
Most people try a gluten-free diet to treat 
digestive problems.
These include bloating, diarrhea or 
constipation, gas, fatigue and many other 
symptoms
Source: www.healthline.com 11
Reduce Chronic 
Inflammation
Inflammation is a natural process that helps 
the body treat and heal infection.
Sometimes inflammation can get out of hand 
and last weeks, months or even years. This is 
known as chronic inflammation and may lead 
to various health problems 
Source: www.healthline.com 12
Boost Energy
These symptoms may be caused by nutrient 
deficiencies because of damage to the gut. 
For example, an iron deficiency can lead to 
anemia, which is common in celiac disease.
If you have celiac disease, switching to a 
gluten-free diet may help boost your energy 
levels and stop you from feeling tired and 
sluggish 
Source: www.healthline.com 13