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Gluten is a protein found in wheat, barley and rye flour that can cause abdominal inflammation in some people, especially those who have gluten intolerance or sensitivity, also leading to the appearance of other symptoms such as diarrhea, pain and a feeling of puffed belly.
There are currently several industrialized foods that contain this protein, mainly because they are based on wheat flour. For this reason, it is important to read the label before purchasing any product, giving preference to foods with the indication "gluten free" or "gluten free ".
See more about the signs and symptoms that may indicate gluten intolerance.
List of foods containing gluten
The following is a list with an example of some foods with gluten, which should not be consumed in case of intolerance or sensitivity to gluten:
- Bread, toast, biscuit, biscuit, cakes, pasta, croissant, donuts, wheat tortilla (industrialized);
- Pizza, snacks, hamburgers, hot dogs;
- Sausage and other sausages;
- Beer and malted drinks;
- Wheat germ, couscous, wheat, bulgur, wheat semolina;
- Some cheeses;
- Sauces like ketchup, white sauce, mayonnaise, shoyu and other industrialized sauces;
- Brewer's yeast;
- Ready seasonings and dehydrated soups;
- Cereals and cereal bar;
- Nutritional supplements.
Oats are a gluten-free food, however during their production process they can be contaminated with wheat, barley or rye, as they are usually processed in the same industries. In addition, some medications, lipsticks and oral care products may also contain gluten.
How to follow a gluten-free diet
The gluten-free diet is indicated mainly for people who have gluten intolerance or sensitivity, however, everyone can benefit from this type of diet, since most foods containing gluten are also rich in fat and sugar , providing lots of calories to the body and promoting weight gain.
To make a gluten-free diet, it is important to replace wheat, barley or rye flour with others that do not contain gluten, especially for preparing cakes, cookies and breads. Some examples are almond flour, coconut, buckwheat, carob or amanto. Find out what gluten-free foods are.
In the case of buying industrialized products, it is very important to pay attention and read the food label, since all food products, by law, must determine whether or not they have gluten in their composition. In addition, some countries state that restaurants are required to say whether a meal contains gluten or not, in order to prevent a person with an intolerance or sensitivity to gluten from consuming it.
It is also important to be accompanied by a nutritionist to avoid unnecessarily eliminating some foods from the diet and to adapt the diet according to the individual needs of each person.
See also in the video below some tips to gradually remove gluten from your daily diet: