Gluten has become a hot topic in recent years, but unless you’ve been specifically told to avoid it, you might be wondering—what exactly is it? Why are so many people choosing gluten-free diets? In simple terms, gluten is a protein found in grains like wheat, barley, and rye. It’s responsible for giving dough its elasticity and providing structure to baked goods.

For most people, gluten is completely harmless and simply makes our bread soft and chewy. However, for some, gluten can cause serious health issues or discomfort, leading them to seek out gluten-free alternatives. Gluten is most commonly found in foods that contain wheat, barley, or rye. This includes things like bread, pasta, cakes, cookies, and pizza.

If you're curious whether gluten is affecting your health, try our 10-Day Gluten Sensitivity Test. It helps you gradually reduce gluten while tracking your symptoms, offering a clear path to better understanding your body’s needs. Explore more here.

A gluten-free diet means avoiding foods that contain gluten, a protein found in wheat, barley, and rye. For people with celiac disease, gluten can cause serious health issues by damaging the small intestine. But even if you don’t have celiac, some people feel better when they cut out gluten because they have a sensitivity to it.

This diet involves skipping things like regular bread, pasta, and baked goods, and opting for alternatives like rice, quinoa, and gluten-free flours made from things like almonds or coconut. Fresh fruits, veggies, meat, and dairy are naturally gluten-free and a big part of this lifestyle. Some people think going gluten-free means not eating any carbohydrates, but this isn’t the case. Lots of foods that contain carbs, such as rice, potatoes and beans, don’t contain gluten. It’s all about making smart swaps and staying mindful of hidden sources!

The main hidden ones would be:

Soy Sauce – A common condiment in Asian cuisine, soy sauce often contains wheat, making it a hidden source of gluten.
Processed Meats – Items like sausages, hot dogs, and deli meats frequently use gluten as a filler or binder.
Salad Dressings and Sauces – Many store-bought dressings, gravies, and sauces contain gluten to act as a thickener.
Flavored Chips – Some flavored potato and corn chips include gluten in their seasonings or from cross-contamination.
Candy – Certain types of candy, especially licorice and gummy varieties, use wheat-based ingredients to achieve their texture.
Ice Cream – Some ice creams contain gluten due to additives, mix-ins like cookies, or certain flavorings.
Soup – Many canned or packaged soups rely on gluten-containing ingredients like wheat flour to thicken the broth.

Beer - it’s typically made from gluten-containing grains, like barley and wheat. These grains are essential in the brewing process because they provide the sugars that yeast ferments to create alcohol.

Processed Cheeses – Some processed cheese products or cheese spreads may contain gluten as an additive or stabilizer.

Imitation Meats and Seafood – Some imitation meats, such as imitation crab or fish sticks, contain gluten due to fillers or breading.Beer - it’s typically made from gluten-containing grains, like barley and wheat. These grains are essential in the brewing process because they provide the sugars that yeast ferments to create alcohol.

People with celiac disease:

A gluten-free diet is necessary for certain individuals, especially those with celiac disease. Celiac disease is an autoimmune disorder where consuming gluten damages the small intestine, leading to issues with nutrient absorption and causing a wide range of symptoms like stomach pain, bloating, diarrhea, and fatigue. For people with celiac disease, even small amounts of gluten can cause long-term health problems, so strict adherence to a gluten-free diet is critical to managing the condition and preventing serious complications like malnutrition, osteoporosis, and increased risk of other autoimmune disorders.

People with gluten sensitivity:

Another group that benefits from a gluten-free diet includes those with non-celiac gluten sensitivity. While these individuals don’t experience the intestinal damage seen in celiac disease, they may suffer from symptoms like bloating, headaches, joint pain, and fatigue after consuming gluten. For them, cutting gluten out of their diet can improve their overall well-being and reduce symptoms, even though there’s no autoimmune response involved.

People who are allergic to wheat:

People with wheat allergies might also avoid gluten, as wheat is a major source of gluten and can trigger allergic reactions.

There isn’t a medical test for gluten intolerance per say, so figuring out wether you might be sensitive to gluten is a bit tricky. As many different sensitivities and intolerances, there is a spectrum on how much gluten your body can tolerate or if it doesnt tolerate gluten at all. On both these cases, you might be experiencing some symptoms that will be thorouglly explained below.

Most common symptoms:

1. Digestive Issues

One of the most noticeable signs of gluten intolerance is digestive discomfort. After eating gluten, some people experience:

• Bloating: A common symptom where your stomach feels swollen or distended after eating.
• Gas: Excessive gas or bloating after meals could be an indication that your body isn’t processing gluten well.
• Diarrhea or Constipation: Gluten intolerance can lead to irregular digestion, either causing diarrhea, constipation, or sometimes alternating between the two. If you notice changes in your bowel habits after eating gluten, it might be worth paying attention.

2. Fatigue and Brain Fog

Another sign of gluten intolerance is feeling unusually tired or sluggish. This can happen even after getting enough sleep. Fatigue often accompanies other digestive symptoms and can make it hard to get through the day.

You might also experience brain fog, which feels like your mind is clouded, making it hard to concentrate or stay focused. Many people with gluten intolerance describe it as a general sense of mental fuzziness.

3. Headaches or Migraines

Frequent headaches, especially after meals, are another symptom of gluten intolerance. Some people even experience full-blown migraines, which can last for hours or even days. If your headaches seem to follow meals containing bread, pasta, or other gluten-rich foods, gluten might be the trigger.

4. Joint or Muscle Pain

It might seem unrelated, but some people with gluten intolerance experience joint pain or muscle aches. If you notice unexplained pain in your knees, back, or other joints, gluten could be contributing to inflammation in your body.

5. Skin Problems

Your skin can also be affected by gluten intolerance. Some people develop rashes, eczema, or just general itchiness after eating gluten. These skin reactions might show up as small, red, or itchy bumps, though they tend to be less severe than the skin issues seen in celiac disease.

6. Mood Issues

It’s becoming increasingly clear that the gut and the brain are closely linked, so it’s no surprise that gluten intolerance can affect your mood. Some people report feeling anxious, depressed, or irritable after consuming gluten. These symptoms are often overlooked but can be just as disruptive as physical discomfort.

If you suspect that gluten might be causing issues like bloating, headaches, or fatigue, the best way to find out is by testing it for yourself. Our 10-Day Gluten Sensitivity Test is a great place to start. By gradually reducing and eventually eliminating gluten from your diet, you can track how your body responds to the change. This structured plan provides simple, gluten-free meal ideas and tips for avoiding hidden gluten. Throughout the test, you’ll keep a journal to record any changes in symptoms, helping you identify whether gluten is a culprit.

If you’re ready to take on the challenge, explore our gluten-free collection for tasty and high-quality alternatives. From gluten-free breads and pastas to snacks and sauces, we’ve got everything you need to make this test as easy—and delicious—as possible. If you feel better by the end of the 10 days, it might be time to consider longer-term dietary changes. And don’t forget, always consult with a healthcare professional to confirm your findings and ensure you’re making the best decisions for your health.

Switching to a gluten-free diet has become more common, whether due to medical reasons like celiac disease or personal choice. While it may seem challenging at first to eliminate gluten-containing foods like bread, pasta, and baked goods, the benefits can far outweigh the inconvenience—especially if gluten is causing health problems. Here are some key health benefits you can experience by going gluten-free:

1. Improved Digestion
For many people, one of the most noticeable benefits of going gluten-free is improved digestion. If you’ve been struggling with issues like bloating, gas, diarrhea, or constipation, removing gluten from your diet can bring significant relief. Many people find that their gut feels calmer and more comfortable once they cut out gluten, and symptoms like abdominal pain or irregular bowel movements often subside.

2. Reduced Inflammation
As mentioned earlier, gluten can trigger inflammation in individuals with gluten intolerance or sensitivity. By eliminating gluten, you may notice a reduction in joint pain, muscle aches, and even skin inflammation. Gluten-free diets can help reduce the inflammatory response in the body, which can also improve conditions like arthritis or chronic pain, making you feel more active and less stiff.

3. Increased Energy Levels
Chronic fatigue is a common symptom for those with undiagnosed gluten intolerance or sensitivity. This is often due to the body’s inability to properly absorb nutrients when the digestive system is inflamed or irritated. By removing gluten, the gut can heal, leading to better nutrient absorption and higher energy levels. Many people report feeling less tired, more focused, and more energetic after switching to a gluten-free diet.

4. Healthier Skin
Skin problems like rashes, eczema, or acne can sometimes be a sign of gluten intolerance. For those with sensitive skin, removing gluten from the diet may lead to noticeable improvements. Skin conditions that were once stubborn or persistent may clear up, leaving your skin looking healthier and more vibrant. Many people find that their complexion improves significantly after making the switch to gluten-free eating.

5. Better Mental Clarity
If you’ve ever experienced the sensation of "brain fog," where you feel mentally sluggish, forgetful, or unable to concentrate, gluten could be playing a role. Many people with gluten sensitivity find that going gluten-free helps them think more clearly and stay focused. Improved mental clarity and concentration are often reported by those who eliminate gluten, especially if they previously experienced fogginess or memory issues after meals.

6. Stabilized Mood
There’s a strong connection between gut health and mental well-being. Many people who are gluten intolerant report feeling less anxious or irritable after switching to a gluten-free diet. When gluten is eliminated, and the gut begins to heal, mood swings, depression, or anxiety may lessen. A healthy gut can positively impact neurotransmitter production, leading to improved mental health and emotional stability.

7. Weight Management
For some individuals, going gluten-free can also support healthier weight management. Many processed foods that contain gluten are high in refined carbohydrates and sugars, which can contribute to weight gain. By focusing on whole, naturally gluten-free foods like fruits, vegetables, lean proteins, and gluten-free grains, people often find it easier to maintain a healthy weight. Plus, when your digestion improves and inflammation decreases, it can become easier for your body to manage its natural metabolic functions.

For most people, cutting back on gluten might be a better choice than going completely gluten-free—especially if you don’t have celiac disease or a gluten sensitivity. Gluten itself isn’t harmful for most people, and foods that contain it, like whole grains, can actually be really good for you. They provide important nutrients like fiber, vitamins, and minerals that support your overall health.

That said, reducing gluten can still have some benefits, especially if it helps you eat more whole, unprocessed foods. A lot of foods with gluten—like bread, pastries, and processed snacks—are highly refined and not always the healthiest options. By cutting back on gluten, you might find yourself choosing more fruits, vegetables, and gluten-free grains like quinoa or buckwheat, which are often more nutrient-dense.

Some people also notice that they feel less bloated or have better digestion when they reduce their gluten intake, even if they don’t have a medical condition related to gluten. This might be because they’re eating fewer processed foods, which can sometimes be harder to digest.

The key is balance. You don’t need to go completely gluten-free unless it’s medically necessary, and there’s no reason to avoid healthy whole grains that contain gluten. So, if you want to reduce your gluten intake, that’s great, just make sure you’re still getting plenty of fiber and nutrients from other sources. It’s all about making small, thoughtful changes rather than cutting out gluten altogether!

There can definitely be some taste differences between gluten-free alternatives and the real deal, but it really depends on what you’re eating. Gluten is what gives bread and pastries their soft, chewy texture, so when it’s taken out, things like gluten-free bread or pasta might feel a bit different. Sometimes they’re denser, drier, or more crumbly because they don’t have that stretchy, bouncy quality gluten provides.

That said, gluten-free products have come a long way, and a lot of the newer options taste pretty good. In some cases, you might not even notice much of a difference. Gluten-free flours like almond, coconut, or rice can add their own unique flavors—sometimes even better than the original wheat-based versions, with a nuttier or richer taste. Things like gluten-free pasta made from corn, quinoa, or rice might have a slightly different flavor, but it’s often subtle and can be just as tasty.

For certain foods, like gluten-free cookies, crackers, or cakes, you might not even be able to tell they’re gluten-free. But for items like pizza crust or fresh-baked bread, you’ll likely notice more of a difference in taste and texture.

Overall, while there are some taste differences, the gap is smaller than it used to be, and a lot of gluten-free alternatives are actually pretty delicious in their own way!

1. Finding Gluten-Free Alternatives
One of the biggest challenges when going gluten-free is figuring out what you can eat. Many everyday staples like bread, pasta, and baked goods are off-limits, and finding suitable replacements can take time. Thankfully, there are now many gluten-free products on the market, but it’s important to remember that just because something is labeled gluten-free doesn’t always mean it’s healthy. Many gluten-free alternatives are highly processed and may lack nutrients, so it’s important to focus on naturally gluten-free whole foods like vegetables, fruits, and gluten-free grains (such as quinoa, brown rice, and millet).

2. Reading Labels Carefully
Gluten hides in many unexpected places. From soy sauce and salad dressings to processed meats and even some flavored chips, gluten can pop up in foods where you’d least expect it. This means you need to become a diligent label reader. Foods labeled “gluten-free” are safe, but you also have to watch out for terms like “wheat,” “barley,” “rye,” and “malt.” Additionally, gluten can be used as a filler or thickener in things like sauces and soups, so checking ingredient lists carefully is a must.

3. Eating Out and Social Situations
Social events, dining out, and traveling can be tricky when you’re gluten-free. Many restaurants don’t offer extensive gluten-free menus, and some may not fully understand the precautions necessary to avoid gluten. This can make eating out feel like a minefield of potential gluten exposure. To make it easier, research restaurants in advance, ask questions about how food is prepared, and don’t be afraid to bring your own gluten-free snacks to social gatherings. More restaurants are becoming aware of gluten-free needs, but it still requires a bit of extra effort to find safe options.

4. Higher Costs of Gluten-Free Products
It’s no secret that gluten-free products tend to be more expensive than their regular counterparts. Gluten-free bread, pasta, and snacks often come with a premium price tag. This can make it harder to stick to a budget when switching to a gluten-free diet. To manage costs, focus on naturally gluten-free whole foods, such as vegetables, rice, beans, and lean proteins, which are usually more affordable and healthier than processed gluten-free products. Buying in bulk and cooking at home can also help reduce costs.

5. Limited Options in Some Areas
Depending on where you live, finding gluten-free products can be a challenge. While larger cities and health food stores often have a wide variety of gluten-free options, those in rural or smaller areas may have limited choices. This might mean ordering gluten-free products online or traveling farther to find what you need. It can take extra time and planning, but many people find that stocking up on essentials and cooking at home can help them manage this challenge.

6. The Emotional Adjustment
Going gluten-free isn’t just a physical change—it can be an emotional one too. For many, food is a source of comfort, tradition, and social bonding. Having to give up favorite foods like pizza, cookies, or that go-to sandwich can feel isolating or frustrating, especially at first. You might feel restricted or worry about missing out on social events centered around food. It’s important to focus on the positive changes in your health and well-being, and remember that there are plenty of gluten-free alternatives to your favorite dishes. Over time, many people find that they enjoy discovering new foods and recipes that fit their gluten-free lifestyle.

7. Maintaining a Balanced Diet
When you eliminate gluten, it’s easy to fall into the trap of relying on pre-packaged gluten-free products, which can be low in nutrients and high in sugar or unhealthy fats. Maintaining a balanced, nutritious diet can be a challenge, especially if you’re new to gluten-free eating. The key is to focus on whole, nutrient-dense foods and to include a variety of fruits, vegetables, lean proteins, healthy fats, and gluten-free grains in your meals. A well-balanced gluten-free diet is not only possible but can also be incredibly healthy if you pay attention to the quality of the foods you’re eating.

If you suspect that gluten may be causing digestive discomfort or other symptoms, this 10-day test can help you assess whether a gluten sensitivity is at play. The goal is to gradually reduce your gluten intake and observe any changes in your symptoms. Here’s a detailed guide to follow:

How the Test Works:

• Goal: To reduce and eliminate gluten progressively and monitor your body’s reaction to help identify if gluten sensitivity is a factor.
• Duration: 10 days.
• Method: Keep a daily journal of your meals and symptoms, slowly cutting out gluten to see how your body responds.

Step-by-Step 10-Day Plan:

Day 1-2: Baseline Observation

• What to Do: Eat as you normally would but start keeping a food and symptom journal. Write down everything you eat and any symptoms like bloating, gas, stomach pain, headaches, fatigue, brain fog, or skin issues.
• Why It Matters: These two days are critical for establishing a baseline of how you feel when gluten is part of your regular diet. This will help you compare changes as you start reducing gluten.
• Examples of Foods You Might Eat:
• Symptoms to Look For: Digestive issues like bloating, cramping, diarrhea, or constipation; non-digestive symptoms like fatigue, headaches, or joint pain.

Day 3-4: Start Reducing Gluten

• What to Do: Begin cutting out major sources of gluten from your diet. Focus on obvious gluten-containing foods such as wheat bread, pasta, and baked goods.
• Food Options: Switch to gluten-free alternatives like:
• Example Meal Plan:
• Caution: Be aware that some processed gluten-free products may still contain gluten or be cross-contaminated. Also, many sauces, soy sauces, and dressings can have hidden gluten. Check labels carefully.

Day 5-7: Further Reduction of Gluten

• What to Do: Now that you’ve reduced the obvious sources, start eliminating processed foods that could have hidden gluten, such as certain snack bars, condiments, and sauces.
• Be Cautious: Gluten is often added to pre-packaged and processed foods as a thickener or stabilizer. Watch out for ingredients like wheat flour, malt, barley, or anything labeled "modified food starch," which may contain gluten.
• Foods to Eat:
• Example Meal Plan:
• Symptom Tracking: Keep recording any changes in your symptoms. Look for improvements in bloating, energy levels, or brain fog.

Day 8-10: Go Completely Gluten-Free

• What to Do: For the last three days, remove all gluten-containing foods from your diet. At this stage, you should be eating a fully gluten-free diet to see how your body responds without any gluten at all.
• Key Foods to Avoid:
• Foods You Can Enjoy:
• Example Meal Plan:
• Symptom Tracking: Note any significant changes in energy levels, digestive health, skin clarity, or any other symptom that might be connected to gluten sensitivity.

Things to Be Cautious About:

• Hidden Gluten: Gluten can sneak into foods that don’t seem obvious. Check ingredients in:
• Cross-Contamination: If you’re preparing food in a kitchen where gluten is present, be cautious about cross-contamination. Use separate utensils and cooking surfaces if possible.

After the 10 Days:

• Review Your Journal: After completing the 10 days, go back through your food and symptom journal. Did you notice improvements in your digestion, energy, or mood when you reduced or eliminated gluten?
• Next Steps: If you feel significantly better without gluten, it may suggest that gluten sensitivity could be an issue. However, before making any permanent dietary changes, it’s a good idea to consult with a healthcare professional or dietitian to confirm your findings and rule out other potential causes.

Maybe you’re tired of feeling sluggish after meals, or perhaps your stomach has been throwing some serious tantrums lately. Whatever the reason, figuring out if gluten is the culprit can be a real eye-opener. That’s where our 10-Day Gluten Sensitivity Test comes in. It’s not just about cutting carbs—no worries, you can still enjoy gluten-free treats! This test helps you slowly reduce gluten, track how you feel, and discover if gluten is messing with your well-being. By the end, you’ll have a much clearer picture of how your body reacts. And let’s face it, whether you go full gluten-free or just cut back, you’ll be making choices that lead to a happier, healthier you. Plus, with our gluten-free collection, you won't miss out on any flavor while figuring things out.

So why not give it a try? You might just be surprised by how good you feel!