Gluten Sensitivity

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In some areas, non-celiac gluten sensitivity (NCGS) is remarkably common, affecting an estimated 15% of the population. It can trigger a wide array of symptoms such as bloating, headaches, fatigue, and even brain fog. Although NCGS does not cause the same physical damage to the intestine associated with celiac disease, the symptoms can nevertheless be quite disruptive, impacting daily life and overall well-being. For individuals with NCGS, avoiding gluten is essential to managing these symptoms. However, this can present a challenge given gluten’s prevalence in foods like bread, pasta, and many processed items. With careful planning and a balanced approach, a gluten-free diet can rapidly alleviate symptoms and greatly enhance quality of life for those affected.

Helpful Gluten Sensitivity Tips

Foods to Eat in Abundance

Fresh fruits and vegetables

Meat, poultry, eggs, and seafood

Plant-based proteins

e.g. tofu, beans, lentils

Gluten-free grains

e.g. rice, quinoa, oats

Nuts and seeds

e.g. pumpkin, chia, walnuts, almonds

Foods to Avoid

Gluten-containing grains

e.g. wheat, barley, rye

Processed foods with gluten

e.g. bread, pasta, baked goods

Sauces and condiments containing gluten

e.g. soy sauce, certain dressings

Malt and malt-containing products

Cross-contaminated oats

unless certified gluten-free

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