Study Reveals It's Harder to be Gluten-Free Than You Think

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You’re following a gluten-free diet. It’s either a personal preference, or you have a sensitivity or allergy to gluten.

If that’s what you base your food choices on, you might think avoiding traditional foods made with barley, wheat, and rye (like breads, pastas, and cereals), would be enough to protect your health and live gluten-free.

But it’s not, according to a new study published in the American Journal of Clinical Nutrition. If you’ve been diagnosed with Celiac disease, even a small amount of gluten can cause intestinal discomfort and damage. And you’re probably consuming more hidden gluten in your food than you think.

Zero to 50 mg of gluten a day, would be ideal if you’re trying to following a gluten-free diet. But it might not even be possible, at least in the United States, where processed food is such a mainstay of the American diet.

In the study, researchers found that the average person following a gluten-free diet, actually consumes an average of 244 mg of gluten per day. (Non-gluten free eaters consume an average of 5 to 15 grams of gluten per day.)

It’s an ingredient that appears in far more foods than just breads, pastas, and cereals. It's in licorice, potato chips, sushi, processed meats, and many types of dressings and seasonings. Gluten is even an ingredient in some medications.

If you’re not careful, you could be eating 5 times more gluten than considered safe for those with a gluten sensitivity or diagnosed with Celiac disease.

Is there anything you can do to improve your Celiac disease management? Your best option, be vigilant about reading food labels and the list of ingredients. Cook at home more often using fresh, unprocessed ingredients. And when in doubt, go with your gut.

If you need a little help in the kitchen with breakfast, lunch, and dinner, to stick to a Gluten-Free diet, we can help.

Our Gluten-Free members have enjoyed these meals made from fresh ingredients for more than a decade, without any side effects or digestive discomfort. Some favorites include:

  • Chicken Ana Luisa
  • Chicken and Artichoke with Spinach
  • Crustless Spinach Quiche Twin Pack
  • Salmon Caponata
  • Vegetable Stew

healthy meals