A gluten-free diet is a nutritional plan that strictly excludes gluten, a protein found in wheat and related grains such as barley, rye, and their hybrids (e.g., spelt, kamut, triticale)
. Gluten helps foods maintain their shape and texture, and is commonly found in bread, pasta, baked goods, and many processed foods
. People who follow a gluten-free diet avoid all foods containing gluten to manage health conditions like celiac disease, non-celiac gluten sensitivity, and wheat allergy. In celiac disease, gluten triggers an immune response that damages the small intestine, so lifelong gluten avoidance is necessary
. For others, reducing or eliminating gluten may alleviate symptoms like abdominal pain, bloating, diarrhea, and fatigue
. Gluten-free diets include naturally gluten-free foods such as:
- Fruits and vegetables
- Meat, fish, poultry, and eggs
- Dairy products (unflavored)
- Legumes, nuts, and seeds
- Certain grains and starches like rice, corn, quinoa, millet, buckwheat, tapioca, and gluten-free oats (if uncontaminated)
Many gluten-free processed products are also available, but caution is needed due to potential cross-contamination or hidden gluten in additives and medications
. In summary, "gluten-free" means avoiding gluten-containing grains and foods to prevent adverse health effects in sensitive individuals, while focusing on naturally gluten-free whole foods and specially made gluten-free products
