People with celiac disease have problems if they eat food containing gluten. Celiac disease is an autoimmune disease, eating gluten triggers an immune response in your small intestine. Over time, this reaction damages your small intestine’s lining and prevents it from absorbing nutrients (malabsorption). The intestinal damage often causes diarrhea, fatigue, weight loss, bloating and anemia, and can lead to serious complications.

However, even in people who do not have celiac disease, they may have varying degrees of gluten intolerance, ranging from feeling mildly uncomfortable to symptoms such as diarrhea, constipation, bloating, brain fog, etc.

Research shows that some people with IBS report improvement in diarrhea symptoms if they stop eating gluten even if they don’t have celiac disease.

Gluten is found in wheat, barley, rye. However, in the production of a lot of food categories, wheat products are introduced, and this results in the presence of gluten. So it is important to check the ingredients to be sure if you are hoping to cut down on gluten.

List of processed foods that often contain gluten:

  • Breads
  • Pastries
  • Cakes
  • Cereals
  • Cookies
  • Crackers
  • Soy sauce
    • Although soy sauce is supposed to be made from soy, wheat is often included as one of the ingredients
    • The alternative is to look for tamari which is a soy sauce that is traditionally made with little or no wheat (do check the ingredient list to be sure)
  • Pastas
    • There are gluten free options available
  • Noodles
    • There are gluten free options available such as rice noodles, mung bean noodles