Stomach trouble is no fun. Although the exact cause of gluten intolerance isn’t well understood, that doesn’t stop up to six percent of the population from feeling digestive discomfort after eating certain carbs. The good news? Gluten-free ingredienats have come a long way. If an elimination diet is something you decide to pursue, or you just want to dabble in gluten-free baking, there are lots of exciting (and completely delicious) options out there.
According to the Cleveland Clinic, these are the most common symptoms of gluten intolerance:
The Celiac Disease Foundation explains this autoimmune disorder “can occur in genetically-predisposed people where the ingestion of gluten leads to damage in the small intestine.” Gluten is a naturally occurring protein found in wheat, rye, and barley that works like glue to hold breads and other baked goods together. When people with celiac eat these ingredients, it triggers an immune response that attacks the small intestine and damages the villi organisms in the interior lining of the gut that are responsible for nutrient absorption. Having a gluten sensitivity, on the other hand, may still cause unpleasant symptoms but doesn’t cause damage to the small intestine or gut.
Unlike celiac disease, there is no test for gluten sensitivity. If you experience digestive symptoms that might suggest celiac, there are a few options:
To replace your favorite pasta…
There’s no need to say goodbye to your favorite carb-heavy meals. Modern ingredients like gluten-free noodles taste just like the real thing (and often offer additional protein and fiber to boot).
To bake delicious treats…
There are myriad gluten-free flours available to make your favorite desserts.
To indulge in a snack (or two)…
From chips to cookies, there’s a snack with everyone’s name on it.
To stock the freezer…
Don’t forget about your freezer. Stock up with GF appetizers, snacks, and main dishes to make mealtimes extra easy.
Start your morning off right with a bowl of gluten-free granola made with pantry staples like sprouted quinoa, chia seeds, and hemp hearts.
For a family-friendly meal that doesn’t break the bank, open a can of tuna, warm up your favorite GF tortillas, and load up on toppings like cabbage, pico de gallo, and avocado.
For date-night-in (or just a busy Tuesday night) grab a box of gluten-free pasta for this spicy and comforting bowl made with lots of tomato paste, crushed red pepper flakes, and cheese.
Instead of all-purpose flour, this cinnamon-spiced loaf uses almond flour instead—plus bananas, agave, and walnuts for classic flavor.
For breakfast or an afternoon snack, this berry-packed muffin recipe is a must-try made with superfoods like goldenberries and goji berry powder.
This fast and easy chicken dinner works for the whole family. Just add chopped chicken breast, snow peas, and cashews for a tasty all-in-one dish.
Instead of rice noodles, this fresh take on pad thai uses shaved carrots to add an extra dose of crunch. Toss with an almond butter-based sauce for the perfect balance of sweet and savory.
Bread is definitely still on the menu. These paleo garlic knots are sprinkled with herbs and baked with a trio of GF flours including coconut, tapioca, and almond.
Inspired by classic Italian olive oil cakes, this moist and citrusy version is infused with fresh rosemary and orange zest. The dark chocolate ganache drizzle puts every bite over the top!
Made with gluten-free tigernut flour, cookbook author Samah Dada (aka @dadaeats) shares her tender shortbread cookie recipe, complete with a decadent chocolate drizzle.
For even more, bookmark our convenient shopping guides to fill your kitchen with all things gluten-free.
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