{"id":30822,"date":"2021-11-12T22:20:54","date_gmt":"2021-11-12T22:20:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30822"},"modified":"2026-01-16T17:54:44","modified_gmt":"2026-01-16T17:54:44","slug":"how-to-go-gluten-free","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/","title":{"rendered":"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#What_Is_Gluten\" >What Is Gluten?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Why_Go_Gluten-Free\" >Why Go Gluten-Free?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Celiac_Disease\" >Celiac Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Non-Celiac_Gluten_Sensitivity\" >Non-Celiac Gluten Sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Irritable_Bowel_Syndrome\" >Irritable Bowel Syndrome<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Wheat_Allergy\" >Wheat Allergy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Healthier_Lifestyle\" >Healthier Lifestyle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#How_To_Go_Gluten-Free\" >How To Go Gluten-Free?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Familiarize_What_You_Can_And_Cannot_Eat\" >Familiarize What You Can And Cannot Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Work_With_A_Professional\" >Work With A Professional<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Change_Your_Grocery_List\" >Change Your Grocery List<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Change_Your_Mindset\" >Change Your Mindset<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Make_Your_Meals\" >Make Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Watch_Your_Portions\" >Watch Your Portions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Take_Your_Diet_Seriously\" >Take Your Diet Seriously<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Gluten-free diets have become very popular in today\u2019s society. However, unlike most meal plans, this diet is more than a lifestyle change but a medical need for some individuals.\u00a0<\/span><span style=\"font-weight: 400;\">In this read, we will discuss who needs to follow a gluten-free diet. We will also take you through a rundown on how to go gluten-free and ease your way into this meal plan. Contrary to what you think, you do not have to break your back but only <a href=\"https:\/\/betterme.world\/articles\/is-barley-gluten-free\/\">change a few habits<\/a>.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Gluten\"><\/span><b>What Is Gluten?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gluten refers to a family of proteins found in grains like wheat, barley, spelt, and rye (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The most famous grain known to contain <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan\/\">gluten<\/a> is wheat. According to Medical News Today, there are two significant types of protein found in gluten: glutenin and gliadin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts reveal that these two gluten types are divided according to their solubility in aqueous alcohols (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Gliadins are soluble, whereas glutenins are insoluble (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Glutenin is the primary cause of the adverse effects of gluten (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Go_Gluten-Free\"><\/span><b>Why Go Gluten-Free?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As time passes by, more and more people are going <a href=\"https:\/\/betterme.world\/articles\/what-happens-when-you-stop-eating-gluten\/\">gluten-free<\/a>. Unfortunately, it has led to many people questioning the reason for the shift. Here are some reasons why people are going gluten-free:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Celiac_Disease\"><\/span><b>Celiac Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Celiac disease is an autoimmune health condition where your body attacks any gluten product you consume. Additionally, your body also attacks the lining of your gut (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). According to Medical News Today, roughly 1% of the population has celiac or coeliac diseases (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your gut lining is damaged, you become at high risk of nutritional deficiencies, adverse digestive issues, anemia, and other diseases (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is the number one reason you are asked to keep away from gluten if you have celiac disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you were on the lookout for various signs and symptoms of celiac disease. The most common ones are digestive discomfort, headaches, diarrhea, constipation, tissue damage in the small intestines, unexpected weight loss, depression, and skin rashes (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may suffer from more complications if you keep consuming gluten and have tested positive for celiac disease. These complications can include infertility, osteoporosis, weight loss, multiple sclerosis (MS), anemia, nutritional deficiencies, and neurological conditions (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/288406\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these symptoms are associated with other conditions. For example, digestive problems are also a symptom of anemia or tiredness (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). So, it would be best if you went to your doctor for assessment and more accurate results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The two most common tests conducted to help determine if you have this condition are blood tests and biopsy from the small intestine (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Even so, experts reveal that doctors have a hard time diagnosing celiac disease. A study even revealed 80% of individuals in the study who had celiac disease were unaware (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean\/\">The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-33149 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4894-1024x576.png\" alt=\"how to go gluten free\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4894.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4894-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4894.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4894.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Non-Celiac_Gluten_Sensitivity\"><\/span><b>Non-Celiac Gluten Sensitivity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When some people test for celiac disease, they do not test positive. However, they still react negatively whenever they eat any gluten food. This may occur because they have non-celiac gluten sensitivity or gluten intolerance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gluten intolerance refers to your body\u2019s inability to break down gluten in wheat, rye, barley, and other grains. Although it is not known the exact percentage with these conditions, experts estimate it to range from 0.5 to 13% (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you looked out for several signs and symptoms that possibly warn you of gluten intolerance. They include diarrhea, depression, stomach pain, bloating, and tiredness (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). But, again, doctors still cannot find an exact cause of non-celiac gluten sensitivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some doctors even argue whether these conditions stem from the effects of gluten. However, they still cannot wrap their finger around the cause. Even so, they recommend you stay away from gluten to avoid more health complications.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Irritable_Bowel_Syndrome\"><\/span><b>Irritable Bowel Syndrome<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Irritable bowel syndrome may also force some people into a gluten-free diet. However, it is a chronic health condition that can be managed at home through good nutrition, lifestyle changes, and reduced stress levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you watched out for irritable bowel syndrome symptoms like bloating, stomach pain, gas, cramping, diarrhea, constipation, or both (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Talk to your doctor if you report any or all of these symptoms.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wheat_Allergy\"><\/span><b>Wheat Allergy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other individuals are also going for a gluten-free <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\">diet<\/a> because they have a wheat allergy. Most people report digestive problems after consuming gluten products. Medical News Today reveals that 0.2 to 1% of the said people experience these problems due to a wheat allergy (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you think you have a wheat allergy or any of the named health conditions, you need to talk to your doctor first. It would help if you also spoke to them before you try a gluten-free diet. In some situations, they may be forced to introduce <a href=\"https:\/\/betterme.world\/articles\/cashew-nuts-calories-benefits-side-effects\/\">gluten<\/a> back into your diet to see if the symptoms return (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-33150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4893-1024x576.png\" alt=\"how to go gluten free\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4893.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4893-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4893.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4893.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthier_Lifestyle\"><\/span><b>Healthier Lifestyle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other than as a medical requirement, some people follow a gluten-free diet to help adopt a healthier lifestyle. Some people believe that this diet can help with weight loss. However, researchers are still yet to find evidence supporting the theory that eliminating gluten can promote weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5439366\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the contrary, experts acknowledge that this diet may cause weight gain in individuals with celiac disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5439366\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is because it leads to improved absorption of nutrients and enhanced abdominal symptoms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5439366\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food experts also reveal that most gluten-free <a href=\"https:\/\/betterme.world\/articles\/does-milk-make-you-gain-weight\/\">foods<\/a> have higher fat content and calories than their gluten-containing counterparts. They also have low fiber and whole grain content, two significant nutrients in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5439366\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, these factors may contribute to weight gain instead of weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It means that a <a href=\"https:\/\/betterme.world\/articles\/almonds-for-weight-loss\/\">gluten-free diet<\/a> is not likely to be helpful for weight loss or to help you make healthier food and lifestyle choices. You should really only go gluten-free if you have a medical need to do so. <\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Go_Gluten-Free\"><\/span><b>How To Go Gluten-Free?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating a gluten-free diet can be satisfying and can help reduce the effects of conditions like celiac disease. However, getting started on this diet is challenging to say the least.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some simple yet effective ways to go gluten-free:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Familiarize_What_You_Can_And_Cannot_Eat\"><\/span><b>Familiarize What You Can And Cannot Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, gluten is found in grains like wheat, barley, and rye. So, you\u2019ll need to avoid these grains. On top of these, you also have to keep away from bread, pasta, spelt, cereals, beer, cookies, cakes, and pastries (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In addition, some processed foods also contain wheat, which is why you have to read your nutrition labels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a gluten-free diet, you must eat healthy whole foods that have zero traces of gluten. Most of these foods include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gluten-free grains like amaranth and buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/chicken-and-broccoli-diet\/\">Meat<\/a> and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats like olive and coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gluten-free rice like brown, white, or basmati rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tubers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds like flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products like milk, yogurt, and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbs and spices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pure oats and oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn (cornmeal, cornflour, polenta, and grits)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vinegar and dressings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baking soda and powder<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although all these foods are considered gluten-free, you are still advised to read the labels and double-check, as some may include cross-contamination. For example, in the case of oats, some brands may process them on the same equipment as grains containing gluten.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although this may not be harmful to anyone without celiac disease, a wheat allergy, or non-celiac gluten sensitivity, it may be a serious problem for individuals with such conditions. So, double-check your labels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-33148 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895-1024x576.png\" alt=\"21 day carb cycling\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4895.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Work_With_A_Professional\"><\/span><b>Work With A Professional<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You need all the help you can get, especially if it is your first time following a diet plan (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A registered dietitian happens to be the best person for this job. They will help develop a customized gluten-free diet plan that meets your dietary and calorie requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More so, they will also help you craft a diet plan that encourages habits that lead to permanent results. This means that they can help you ease into and sustain a gluten-free meal plan. Luckily, there are many gluten-free diet plans and recipes online, meaning you will be spoilt for choice. So be sure to go through any recipe you are interested in with your dietitian.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-weight-loss\/\">Gluten-Free Diet Weight Loss Diet: Is It An Effective Solution For Stubborn Fat?<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Change_Your_Grocery_List\"><\/span><b>Change Your Grocery List<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You will have to ditch some of the things you used to buy before when you went grocery shopping. This is because they may be gluten-based, meaning they are forbidden when following this diet. So, for example, you will have to say goodbye to things like wheat flour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this does not mean you cannot have pancakes anymore &#8211; you can! All you have to do is substitute wheat flour with gluten-free flour. The same applies to cereal made from gluten foods. Substitute it with oatmeal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it is your first time creating a gluten-free shopping list, then do not hesitate to ask your dietitian to double-check it for you (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). One thing they will also advise you to do is to read the label of every food before putting it in your cart. You will find that most foods have traces of gluten.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with diseases triggered by gluten, consuming even the slightest traces may trigger such conditions. So, take your time and read through labels checking if they have traces of the forbidden gluten foods.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Change_Your_Mindset\"><\/span><b>Change Your Mindset<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shifting your mindset about how to stick to a diet plan is the most significant factor in diet plans. Following a diet plan is not as easy as most people think it is. You might get bored at one point in time and consider ditching the meal plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If not, you will be tempted to cheat on your diet with gluten-containing treats occasionally. Even if you bounce back, you will find that you have already created a habit &#8211; and old habits die hard. So, if you are thinking of following a gluten-free diet, understanding and tuning your mindset is a great place to start.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although some people recommend tricking the brain to like this diet, such an approach may not work for the long haul. So, instead of tricking it, train it to embrace the new change. With time, you will find yourself naturally flowing into this diet without any obstacles.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-33169 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4815-1-1024x576.png\" alt=\"how to go gluten free\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4815-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4815-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4815-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4815-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Your_Meals\"><\/span><b>Make Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Experts recommend you make your meals yourself if you want to commit to a gluten-free diet plan. Note that they are not restricting having dinner dates or lunches outside.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They even recommend dining out once in a while, and most have provided the following tips about dining outside:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have Fun.<\/b><span style=\"font-weight: 400;\"> Yes, they suggest you have fun. Following a gluten-free diet does not mean that you can no longer dine out. It would help if you dined out once in a while to help relax and change your scenery. It also takes our minds away from the pressure associated with sticking to a diet plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go-To Gluten-Free Restaurants.<\/b><span style=\"font-weight: 400;\"> It would help if you remembered that you are on a strict gluten-free meal plan. To avoid cross-contamination, make sure you go to a gluten-free restaurant (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\">7<\/a>). A quick Google search will give you recommendations of gluten-free restaurants within your locality.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take it Easy.<\/b><span style=\"font-weight: 400;\"> Be cautious about dining out because it is pretty easy to overindulge. The CDC advises dieters to share their meals with their buddies whenever they dine outside because most portions tend to be double what you need (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If not, you are advised to ask your waitress\/waiter to wrap half of your meal as a to-go immediately after they serve it (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/288406#benefits\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If you wait any further, you are likely to overindulge and end up consuming more calories.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have A Drink Or Two. <\/b><span style=\"font-weight: 400;\">Going gluten-free does not mean giving up on drinks and being the party pooper of your clique. You can have drinks, but remember to stick with gluten-free options. If you are not sure about the ingredients of a particular beverage, it is better to avoid it.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These tips help keep you in check whenever you dine out. However, if you choose to prepare your meals, experts suggest you do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Double Check The Ingredients. <span style=\"font-weight: 400;\">You have to be 100% sure that you are using foods free of gluten. So, make a point to read through the labels of the ingredients you are using (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Then, consult with your dietitian if you are not sure about a particular component.<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use Gluten-Free Recipes. <span style=\"font-weight: 400;\">Although there are many recipes online, beginners are advised to use gluten-free recipes that their dietitians have approved. You are less likely to make a thoughtless mistake when working with a professional.<\/span><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be On The Lookout For Cross Contamination. <\/b><span style=\"font-weight: 400;\">The other essential tip that nutritionists emphasize is being aware of and preventing cross-contamination. Cross-contamination occurs when you mix gluten foods with those without gluten. It is very likely to occur, especially during the early days of following the diet plan.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might forget some ingredients and end up substituting them with those containing gluten on accident.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bear in mind other practices that may also lead to cross-contamination. For example, using the same chopping board or utensils for different ingredients of a meal. The CDC reveals such habits may spread germs as well as traces of gluten, which is why you are advised to have more than one chopping board (<\/span><a href=\"https:\/\/www.cdc.gov\/foodsafety\/keep-food-safe.html#:~:text=Separate%3A%20Don't%20cross-,juices%20away%20from%20other%20foods.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\"><img decoding=\"async\" class=\"aligncenter wp-image-37176 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4914-1024x576.png\" alt=\"how to go gluten free\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4914.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4914-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4914.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4914.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Watch_Your_Portions\"><\/span><b>Watch Your Portions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You also need to practice portion control, especially if you want to lose weight or adopt a healthier lifestyle. Do not exceed the recommended servings to avoid overindulging. Overeating causes a calorie surplus that has been linked to weight gain and weight gain-related health conditions like obesity and high blood pressure.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Your_Diet_Seriously\"><\/span><b>Take Your Diet Seriously<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people may not follow this diet religiously, especially if they are not forced by health conditions like a celiac disease to follow a gluten-free diet. This diet may come as a choice for such people, so they may not adhere to it strictly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will find them consuming gluten-free foods one minute, and the next, they are enjoying gluten-containing foods. You need to know that for people who need to be on them, gluten-free diets do not cut corners, and neither do they have \u201ccheat\u201d days (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will only reap the benefits of following this diet plan by sticking to it religiously. So no matter how restricting it may seem, envision the result and stay dedicated because it will help you find relief from your symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you consume gluten-containing foods by mistake, cut yourself the slack and continue with the meal plan. Unfortunately, this is easier said than done because some people fall and end up giving in entirely to their temptations. So do not lose all your hard work over one slip-up. Instead, brush it off, forgive yourself, and keep pushing.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people who follow a gluten-free diet are forced by medical conditions, but some follow it to help them ease into a healthier lifestyle. Whatever your goal is, the fact is that going gluten-free can be challenging. In this read, we have shared some tips on how to go gluten-free to make it easier. These simple tips will help you ease into a gluten-free diet and maintain it for as long as you are required. Remember, though, to only go gluten-free if your doctor gives you the green light.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Go_Gluten-Free\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">Chemistry of gluten proteins<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/foodsafety\/keep-food-safe.html#:~:text=Separate%3A%20Don't%20cross-,juices%20away%20from%20other%20foods.\"><span style=\"font-weight: 400;\">Four Steps to Food Safety: Clean, Separate, Cook, Chill<\/span><\/a><span style=\"font-weight: 400;\"> (2021, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/portion_size.html\"><span style=\"font-weight: 400;\">How to Avoid Portion Size Pitfalls to Help Manage Your Weight<\/span><\/a><span style=\"font-weight: 400;\"> (2021, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/288406\"><span style=\"font-weight: 400;\">Is a gluten-free diet good<\/span><span style=\"font-weight: 400;\"> for your health<\/span><span style=\"font-weight: 400;\">?<\/span><\/a> (<span style=\"font-weight: 400;\">2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5439366\/\"><span style=\"font-weight: 400;\">The Gluten-Free Diet: Fad or Necessity?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/top-10-tips-gluten-free-diet\"><span style=\"font-weight: 400;\">Top 10 tips for a gluten-free diet<\/span><\/a><span style=\"font-weight: 400;\"> (2018, bbcgoodfood.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\">What is gluten, and why is it bad for some people?<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Gluten-free diets have become very popular in today\u2019s society. However, unlike most meal plans, this diet is more than a lifestyle change but a medical need for some individuals.\u00a0In this read, we will discuss who needs to follow a gluten-free diet. We will also take you through a rundown on how to go gluten-free and [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":30836,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"coauthors":[114,87],"class_list":["post-30822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluten-free-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"What guide simplifies how to go gluten-free? This one right here! If you have decided to go gluten-free, then here is a guide to see you through.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"What guide simplifies how to go gluten-free? This one right here! If you have decided to go gluten-free, then here is a guide to see you through.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-16T17:54:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026)\",\"dateModified\":\"2026-01-16T17:54:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/\"},\"wordCount\":2776,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg\",\"articleSection\":[\"Gluten Free\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Gluten-free diets have become very popular in today\u2019s society. However, unlike most meal plans, this diet is more than a lifestyle change but a medical need for some individuals.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this read, we will discuss who needs to follow a gluten-free diet. We will also take you through a rundown on how to go gluten-free and ease your way into this meal plan. Contrary to what you think, you do not have to break your back but only <a href=\\\"https:\/\/betterme.world\/articles\/is-barley-gluten-free\/\\\">change a few habits<\/a>.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Gluten?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Gluten refers to a family of proteins found in grains like wheat, barley, spelt, and rye (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The most famous grain known to contain <a href=\\\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan\/\\\">gluten<\/a> is wheat. According to Medical News Today, there are two significant types of protein found in gluten: glutenin and gliadin.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Experts reveal that these two gluten types are divided according to their solubility in aqueous alcohols (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Gliadins are soluble, whereas glutenins are insoluble (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Glutenin is the primary cause of the adverse effects of gluten (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Go Gluten-Free?<\/b><\/h2>\\r\\n<span style=\\\"font-we ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/\",\"name\":\"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg\",\"dateModified\":\"2026-01-16T17:54:44+00:00\",\"description\":\"What guide simplifies how to go gluten-free? This one right here! 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If you have decided to go gluten-free, then here is a guide to see you through.","og_url":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-01-16T17:54:44+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg","type":"image\/jpeg"}],"author":"R. Mogeni, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026)","dateModified":"2026-01-16T17:54:44+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/"},"wordCount":2776,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg","articleSection":["Gluten Free"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Gluten-free diets have become very popular in today\u2019s society. However, unlike most meal plans, this diet is more than a lifestyle change but a medical need for some individuals.\u00a0<\/span><span style=\"font-weight: 400;\">In this read, we will discuss who needs to follow a gluten-free diet. We will also take you through a rundown on how to go gluten-free and ease your way into this meal plan. Contrary to what you think, you do not have to break your back but only <a href=\"https:\/\/betterme.world\/articles\/is-barley-gluten-free\/\">change a few habits<\/a>.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Gluten?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Gluten refers to a family of proteins found in grains like wheat, barley, spelt, and rye (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The most famous grain known to contain <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan\/\">gluten<\/a> is wheat. According to Medical News Today, there are two significant types of protein found in gluten: glutenin and gliadin.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Experts reveal that these two gluten types are divided according to their solubility in aqueous alcohols (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Gliadins are soluble, whereas glutenins are insoluble (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17008153\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Glutenin is the primary cause of the adverse effects of gluten (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318606#_noHeaderPrefixedContent\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Go Gluten-Free?<\/b><\/h2>\r\n<span style=\"font-we ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/","url":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/","name":"How To Go Gluten-Free: The Ultimate Beginner\u2019s Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-go-gluten-free\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_747938749.jpg","dateModified":"2026-01-16T17:54:44+00:00","description":"What guide simplifies how to go gluten-free? 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