Gluten intolerance

Gluten is a protein found in wheat, barley and rye. For people with celiac disease, an autoimmune condition, even small amounts damage the small intestine, so strict avoidance is essential. Others have non-celiac gluten sensitivity, with symptoms like bloating, fatigue, brain fog or headaches after eating gluten, but without the same intestinal damage.

One important tip: get tested for celiac disease before you go gluten-free. The test needs gluten in your diet to be accurate.

If you do go gluten-free, build meals around foods that are naturally free of it:

• Quinoa, buckwheat, millet, brown rice and certified gluten-free oats
• Potatoes and sweet potatoes
• Beans, lentils, meat, fish and eggs

Packaged gluten-free treats are often just as refined as the originals, so enjoy them as extras, not staples.