Gluten-Free Eating: Complete Guide to a Balanced Gluten-Free Diet

Whether you have celiac disease, non-celiac gluten sensitivity, or choose to eliminate gluten for other reasons, navigating a food world where wheat is everywhere is a real daily challenge. Gluten hides in unexpected foods — sauces, cold cuts, spice blends, medications — and the risks of cross-contamination are real. FoodCraft simplifies your gluten-free life with an intelligent allergen filter, automatic gluten detection in recipes, and AI planning that creates complete, tasty menus without a trace of wheat, rye, barley, or spelt.

Steps

1

Get a medical diagnosis

Before eliminating gluten, consult your doctor for an accurate diagnosis. Celiac disease is diagnosed through a blood test (anti-transglutaminase antibodies) followed by an intestinal biopsy. Important: these tests are only reliable if you are still consuming gluten. Do not start a gluten-free diet before having these tests done, at the risk of skewing the results.

2

Learn to identify gluten in food

Gluten is a protein found in wheat (and all its varieties: spelt, kamut, einkorn), rye, barley, and triticale. Always read labels. European regulations require these allergens to be mentioned in bold in the ingredients list. Watch out for terms like "modified starch" (may contain wheat), "hydrolyzed vegetable proteins", and "malt" (derived from barley).

3

Build your gluten-free pantry

Many foods are naturally gluten-free: rice, corn, quinoa, buckwheat, millet, amaranth, potatoes, sweet potatoes, all legumes, all fresh fruits and vegetables, unprocessed meat and fish, eggs, and plain dairy products. These foods should form the basis of your diet. FoodCraft lets you manage your virtual pantry and automatically filters compatible recipes.

4

Prevent cross-contamination

For people with celiac disease, even tiny traces of gluten can trigger a reaction. In the kitchen: use dedicated utensils (toaster, cutting board, colander), thoroughly clean work surfaces, and do not reuse frying oil used to cook breaded foods. In restaurants, inform staff of your allergy and ask specific questions about preparation.

5

Plan varied and balanced meals

The pitfall of a gluten-free diet is monotony and excessive reliance on industrial gluten-free products, which are often high in sugar and low in fiber. Vary your grain sources (brown rice, quinoa, buckwheat, millet) and prioritize whole foods. FoodCraft's AI planning creates diverse, nutritionally complete, and delicious gluten-free menus without limiting itself to industrial substitutes.

Celiac disease, gluten sensitivity, and wheat allergy: understanding the differences

Celiac disease is an autoimmune condition affecting about 1% of the population: ingesting gluten causes inflammation and destruction of intestinal villi, leading to nutrient malabsorption. The only treatment is dietary: strict, lifelong avoidance of gluten. Non-celiac gluten sensitivity (NCGS) causes similar symptoms (bloating, fatigue, headaches) without the intestinal lesions characteristic of celiac disease — its mechanism remains poorly understood. Wheat allergy, which is rarer, is a classic immune reaction (IgE) specific to wheat, but not necessarily to other gluten-containing grains. Each situation requires a different management approach: consult a gastroenterologist for an accurate diagnosis.

Hidden gluten: pitfalls to avoid

Gluten hides in many processed foods where you wouldn't expect it. Traditional soy sauce contains wheat (opt for certified gluten-free tamari). Cold cuts and sausages may contain wheat starch as a binder. Some bouillon cubes, spice blends, and seasonings contain gluten. Frozen fries are sometimes coated in flour to make them crispier. Standard beer is brewed from malted barley. Medications and supplements may use wheat starch as an excipient. Even lipstick and communion wafers can contain gluten. FoodCraft analyzes every ingredient in its 3200+ recipes and automatically flags potential gluten, including in compound ingredients.

Nutritional pitfalls of a gluten-free diet

Eliminating gluten can create nutritional imbalances if you're not careful. Industrial gluten-free products (bread, cookies, pasta) are often higher in sugar, saturated fats, and additives than their standard equivalents, and lower in fiber, iron, and B vitamins. To avoid these traps: prioritize naturally gluten-free whole grains (brown rice, quinoa, buckwheat, millet) rather than processed white rice flour products. Ensure sufficient fiber intake through fruits, vegetables, and legumes. Monitor your intake of iron (red meat, lentils, spinach) and B vitamins (nutritional yeast, eggs). FoodCraft calculates the nutritional profile of every meal and alerts you if your gluten-free menus have potential deficiencies.

FoodCraft Tip

Intelligent gluten-free filter in FoodCraft

Activate the gluten-free filter in your FoodCraft profile, and all recipe suggestions, menus, and substitutions will be automatically filtered. The algorithm doesn't just check main ingredients: it also analyzes sub-ingredients (soy sauce in a marinade, flour in a sauce) for maximum safety. You can also use Spark Vision to photograph a dish and get a customized gluten-free version.

Automatic allergen detection by AI

FoodCraft's AI coach automatically detects gluten sources in recipes and suggests safe alternatives: tamari instead of soy sauce, rice or buckwheat flour instead of wheat flour, corn or lentil pasta instead of classic pasta. Every substitution is evaluated to preserve the original dish's taste and texture.

Frequently asked questions

Does oats contain gluten?
Pure oats do not contain gluten, but a protein called avenin that the majority of people with celiac disease tolerate. The problem is cross-contamination: oats are often grown, transported, and processed with wheat. If you are celiac, consume only certified gluten-free oats and introduce them gradually under medical supervision. FoodCraft distinguishes certified gluten-free oats from standard oats in its recipes.
Does a gluten-free diet help you lose weight?
Not necessarily. If you replace gluten-containing foods with industrial gluten-free products (often higher in calories), you might even gain weight. However, if you use it as an opportunity to adopt a diet based on whole foods — vegetables, fruits, lean proteins, gluten-free whole grains — you may indeed see weight loss, primarily due to the reduction in processed products.
How do you eat gluten-free at a restaurant?
Inform the server of your allergy as soon as you arrive. Ask specific questions: is the sauce thickened with flour? Are the fries cooked in dedicated oil? Does the dish contain soy sauce? Favor restaurants that offer a gluten-free menu or cuisines that are naturally low in gluten: Japanese (sashimi, rice), Mexican (corn tacos), Indian (rice and legume-based dishes). Some apps list celiac-friendly restaurants.
Is a gluten-free diet recommended for everyone?
No. In the absence of celiac disease, diagnosed gluten sensitivity, or wheat allergy, there is no proven benefit to eliminating gluten. Whole grains containing gluten (whole wheat, rye, barley) are valuable sources of fiber, B vitamins, and minerals. Removing them without a medical reason can impoverify your diet. If you suspect an intolerance, consult a doctor before changing your diet.
How can I be sure a product is truly gluten-free?
Look for the crossed-grain wheat logo, which guarantees a gluten content of less than 20 ppm (parts per million), the European regulatory threshold. The "gluten-free" claim on packaging is also regulated and reliable. Watch out for "may contain traces of gluten" statements which indicate a risk of cross-contamination — to be avoided if you are celiac. If in doubt, contact the manufacturer.

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