How to Reduce Gluten Intake

In people with gluten intolerance, the immune system considers gluten as foreign body and reacts by triggering an autoimmune response. According to the Mayo Clinic, this causes inflammation in the small intestine and damages the intestinal villi, which are finger-like projections that assist in food absorption.

Gluten is a composite of proteins called gliadin and glutenin.This protein is found in wheat, rye, barley and probably oats.

The best treatment for this problem is to stay away from gluten. Here are some guidelines to stay healthy by reducing your gluten intake.

Instructions

1




Gluten-free cakes are delicious to eat.

Avoid eating foods that contain wheat or enriched flour. Bread, pasta, cakes, cookies, and pizza are common food sources that contain gluten. Substitute these with gluten-free breads, pasta made of rice flour and gluten-free baking mixes and pizza flour. These are available in special grocery stores, but are worth a try to stay away from the symptoms of gluten intolerance.

2




Vegetables are important for essential vitamins and minerals.

Eat plenty of fresh vegetables. Consume lots of green vegetables like spinach, broccoli, cabbage, green beans, okra, peas and other. These are highly nutritious and help in maintaining the essential vitamins and minerals in your body.

3




Fruits are the powerhouses of antioxidants.

Eat a variety of colored fresh fruits like strawberries, blueberries, bananas, apples, oranges and pears. The American Journal of Clinical Nutrition states that fruits serve as a great source of antioxidants and vitamins required for proper brain and body functioning and help to reduce the mortality rate.

4




Milk is a good source of calcium.

Drink lactose-free milk instead of regular milk to avoid any overload on the intestines and to prevent lactose intolerance. The American Journal of Clinical Nutrition states that for cases of gluten intolerance it is difficult for intestines to absorb the lactose found in milk. This may aggravate the already-existing symptoms of gluten intolerance.