by Trenna Sue Hiler

Created on: October 07, 2008   Last Updated: December 22, 2008

Gluten is a protein that can be found in wheat and related grains. It can also be found as filler or binding ingredient in many processed foods. Checking all ingredients in soups, gravies, dressing and a variety of processed foods is a daily routine form some one who makes the choice to be gluten free. Many people report after going gluten free they experience weight loss, more energy and lower cholesterol.

For those who have gluten intolerance it's an easy choice. Anyone can learn how to create the diet there are many choices and many of favorites foods with a little twist. These grains are not on your diet.

*Wheat

*Barley

*Rye

*Farina

*Graham flour

*Semolina

*Durham

*Bulgur

*Kamut

*Kasha

*Matzo meal

*Spelt

*Triticale

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When considering other grains and oats make certain they come from gluten-free harvesting and processing plant. They may be grown gluten-free but become contaminated during processing, milling and packaging. Doing the research can be fairly easy as those who are truly gluten free advertise.

Does this mean that gluten free dieter will never eat bread or pasta again? Of course not. Options are many and well rounded. First let's talk about the" can eat" list. A positive approach is always best when anyone is facing a new approach to eating.

Fruits and vegetables are gluten- free. The diet can be rich in these items. Does this mean one has to be a vegetarian to enjoy the benefits of a gluten diet? No, not at all.

Fresh meats, fish and poultry are gluten-free. Beware if there is some kind of coating or breading on the meat, fish or poultry as that may not be gluten-free.

Still sad about bread and pasta? Don't be there are options. For example buckwheat, amaranth, and quinoa are good choices. Breads and cereals and pastas can be made out of many things. A few examples would be corn, potato, rice, flax, sago, hominy and tapioca. Stroll down the baking isle in any supermarket with a health food section and be amazed at all the choices.

Cooking can be fun and substitutions are a way to make recipes gluten-free. For example, if the recipe calls for a tablespoon of wheat flour try 1 1 1/2 teaspoons of potato starch or cornstarch, or rice flour or arrowroot starch. Try them all and stick with the ones that work best . A cup of wheat flour can be replaced by cup plain course cornmeal, or 1 cup fine cornmeal or 5/8 cup if potato flour or rice flour. There are options.

Be certain if you have decided that the gluten-free life is for you to learn to read the labels. Glutens can be found in some yogurts, toothpaste and lipstick. Make sure you know what you are putting in and on your body.

No one is saying this is an easy transition, but suffers from gluten intolerance it is a good decision. Find ways to have favorite things, with a twist.

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