Gluten-Free Guide For Beginners


If you have just been diagnosed with gluten-intolerance also called sensitivity, this gluten-free guide for beginners will help you start simply in your journey living gluten-free.

Gluten intolerance is the body’s inability to digest or break down the gluten protein found in wheat and certain other grains. The symptoms are similar to celiac disease, but there are no associated antibodies and no damage to the lining of the gut. Gluten intolerance can range from a mild sensitivity to gluten to full-blown celiac disease.




What are some of the common symptoms of gluten-intolerance?

Common symptoms of gluten intolerance include bloating, diarrhea, constipation, abdominal pain, headaches, skin problems, feeling tired, depression, nerve pain, anxiety, and joint muscle and pain. 

What is gluten?

Gluten helps foods maintain their shape, acting as the glue that holds food together. It is a protein found in wheat, rye, and barley and some other grains. Gluten is formed when the proteins glutenin and gliadin, present in flour, combine with water.

Is gluten an allergy? 

No, gluten is not an allergy, but you can be allergic to wheat. Wheat allergy is a reaction to proteins found in wheat, triggered by the immune system and usually occurs within seconds or minutes of eating, just like an allergy to peanuts or shellfish.

Can you lose weight on a gluten-free diet?

There is no evidence to support it as a weight loss diet.

What are the benefits of a gluten-free diet?

Gluten intolerance can create a variety of health issues, which may improve by avoiding foods that contain gluten.

Can you eat grains on a gluten-free diet?

Yes, you can, and it is essential that you include gluten-free grains in your diet. Grains contain B vitamins, folate, vitamin D, Calcium, iron, Thiamin, Riboflavin and Niacin all of which are vital for good health.




What grains can you eat on a gluten-free diet?

Most common gluten-free grains in its pure form are white rice, brown rice, wild rice, purple rice, buckwheat, sorghum, teff, quinoa, cassava, corn, amaranth and millet.

What foods are naturally gluten-free?

Fruit and vegetables, dairy without gluten additives, nuts and seeds, legumes, oils, meat, fish, and all the grains mentioned above.


Easy Thai Cashew Chicken Ramen


Is eating in restaurants safe?

Here is a subject I could go on and on. Any restaurant that has a gluten-free menu and does not have a designated area just for gluten-free cooking is NOT safe.

The only restaurant I would recommend to eat gluten-free food is one that serves ONLY gluten-free food. I know you may have been told that if you eat out order grilled meats with steamed veggies or salads without dressing and you will be fine. NOT true, trust me, the cross-contamination of gluten is inevitable.

What are processed gluten-free products?

These are packaged muffins, cookies, bread, pizza, cereals, pasta and cakes. Please read the labels before you decide to purchase these products. Most of these products are loaded with sugar, starches, salt and unhealthy oils, not to mention they are expensive.

In conclusion

Following a gluten-free diet may seem overwhelming at first as it was with me, but once you organize your pantry with basic gluten-free ingredients and start with simple gluten-free recipes, you will find it will become part of your life with ease.

For me, the most challenging transition was baking. I highly recommend you find recipes from reputable websites or good cookbooks and start with simple recipes. Only Gluten-Free Recipes is a collection of healthy gluten-free recipes and tips that will guide you simply on your journey living gluten-free.

If you have any questions, please feel free to contact me at [email protected], and I will try to respond as soon as I can.

Thank you and stay healthy!

Kristina 🙂


Certified Gluten-Free Practitioner

Founder and Creator of Only Gluten Free Recipes

More about Kristina





Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of onlyglutenfreerecipes or its staff.

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