Gluten is a protein found in some cereals including rye, wheat, and barley. It is made up of two proteins namely gluten and gliadin (which causes the negative reactions)some of the cereals that are gluten free include

One is said to be gluten free if they don’t have any reaction to foods that contain gluten people who having wheat intolerance are intolerant to gluten mostly suffer from a disease called celiac disease

gluten free

Gluten Free Diets

If such a person takes gluten in their diet it damages their intestines and makes them not able to absorb important nutrients. Another disease associated with wheat intolerance is irritable bowel syndrome which is characterized by digestive issues: gas, bloating, diarrhea, constipation, irritable bowel syndrome (ibs), crohn’s disease, and ulcerative colitis.

· Skin and hair issues: alopecia, eczema, dermatitis herpatiform, and keratosis pilaris, (also known as ‘chicken skin’ on the back of arms).

· Autoimmune disorders: hashimoto’s thyroiditis, arthritis, lupus, psoriasis, scleroderma, multiple sclerosis, diabetes, and sjögren’s syndrome.

· Neurologic symptoms: ataxia, clumsiness, dizziness, migraine headaches, ‘brain fog’, and peripheral neuropathy.

· Nutritional deficiencies: fat malabsorption, malnutrition, iron deficiency or anemia and vitamin d deficiency.

· Hormone imbalances: hypothyroidism, menorrhagia, polycystic ovarian syndrome (pcos), unexplained infertility, delayed puberty, and short stature.

· Musculoskeletal issues: osteoporosis, swelling or pain in joints, bone pain, and muscle spasm.

· Psychiatric issues: anxiety, depression, mood swings, adds, autism, and seizures.

· Dental and mouth: teeth with horizontal grooves, oral ulceration and canker sores, dental enamel defect, and bleeding gums.

· Other symptoms: body ache, chronic fatigue, fibromyalgia, low energy, weight loss, and urticarial or anaphylaxis in those who use non-steroidal anti-inflammatory medication (aspirin, ibuprofen, etc.)

Gluten Intolerant

Being gluten intolerant does not necessarily mean one suffers from the above-mentioned ailments but could exhibit similar syndrome apart from the disintegration of the intestinal walls when suffering from non-celiac gluten sensitivity. Gluten sensitivity can be overcome by maintaining a gluten-free diet, and also in you daily care products as some contain gluten e.g. lotion lipstick deodorants etc. Gluten can also be found in some over the counter prescriptions and one should check the content of all medication

If one had been affected by celiac disease it’s advisable to first heal the gut with supplements like

· l-glutamine

· deglycyrrhized licorice (dgl)

· slippery elm

· probiotics

· digestive enzymes

Gluten Free Snacks

Some of the snacks that are gluten free can easily be prepared in your kitchen and some don’t necessarily need any form of preparation, listed below are a few

Cashew Nuts with Lemon Drops



1. Raw cashews

2. Dates, pitted

3. 2 tablespoon extra-virgin or coconut oil

4. Zest of one lemon


· Chop cashews until they’re the size of a small finger inside a food processor.

· Remove from food processor bowl and set aside.

· Place remaining ingredients in the food processor and mix until they form a chunky ball

· Add cashews back in quickly, just until its well mixed

· Scoop about a tablespoon size or a bit bigger at a time and roll into balls.

· Place completed balls on a freezer safe plate

· Repeat with remaining dough.

· Place balls in the freezer for 5-10 minutes, remove and enjoy


Toasted Pumpkin or Sunflower Seeds

sunflower seeds


pumpkin or sunflower seeds, margarine, salt, a spice (of your own liking-e.g. garlic cinnamon-sugar, orange zest and ginger, or red pepper flakes.) A sauce of your preferred taste


· Preheat oven 135 degree

· Put all the ingredients i.e. the margarine, salt spice of choice salt, sauce and pumpkin or sunflower seeds. Into shallow baking dish and mix thoroughly.

· Place the ingredients in a single layer on the dish and bake for 1 hour, stirring occasionally.


Gluten Free Popcorn


· Olive oil

· Salt

· Popcorn kernels


· Add the coconut oil and popcorn kernels to a large pot. Add salt

· Cover and cook over medium-high heat until almost all kernels pop.

· Cover and take the pot off of the heat.

· Wait 30 seconds.

· Put the pot back on the heat. Cook, shaking the pot occasionally until the popping slows down.

· After about 2 minutes, and the popping has slowed down, take the lid off of the pot. This lets the steam out and keeps the popcorn crisp

· You can spice it up with. Honey if your prefer it sweet


Hard Boiled Eggs

· Place your eggs in a pot and cover with cold water by 1 inch.

· Bring to a boil over medium-high heat, then cover,

· Remove from the heat and set aside for about 10 minutes.

· Drain, cool in ice water and peel.


Multi-Grain Rosemary Crackers

multigrain cracker


· 2 tablespoon teff flour

· 2 tablespoons nutritional yeast

· 2 tablespoon ground flax seed

· 2 tablespoon millet flour (i ground mine in a coffee grinder)

· 1/4 cup earth balance vegan spread, melted

· 2 sprigs of fresh rosemary, chopped

· 1 sprig thyme leaves

· 1 small garlic clove, minced

· 1/2 cup almond flour

· 1/4 cup sorghum flour

· 1/4 cup tapioca starch

1/4 teaspoon sea salt

2-4 tablespoon water


· Heat oven to about 400f.

· Line a baking sheet with a silicon baking mat.

· Place all ingredients but water in a bowl and beat thoroughly with, a hand mixer

· Add water, one tablespoon at a time, allowing the processor to run for a bit until a dough forms.

· Lightly floured your clean counter top

· Form the dough into individual crackers (i used 1-inch cookie cutters) and place them at least 1/4-inch apart on the prepared baking sheet.

· Stab each cracker using a fork and sprinkle with salt.

· Bake until slightly brown, for about 15 minutes.

· Remove from the oven and allow cool on a cooling rack for about 15-20 minutes.

· Place in a cookie tin will keep crunchy and delicious


Salsa and Chips


· 1 tablespoon balsamic vinegar

· 2 teaspoons capers

· 1/4 teaspoon salt

· 3 cups finely chopped plum tomato (about 6 tomatoes)

· 1/4 cup chopped fresh basil


· 5 cups water, divided

· 1 cup dried small red lentils

· 1/2 cup uncooked basmati rice

· 2 tablespoons olive oil, divided

· 1/2 cup finely chopped red bell pepper

· 1/2 cup finely chopped red onion

· 1/2 teaspoon fennel seeds, crushed

· 2 garlic cloves, minced

· 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

· 1/4 cup dry breadcrumbs

· 1 tablespoon chopped fresh basil

· 1 teaspoon salt

· 1/4 teaspoon freshly ground black pepper

· 2 large egg whites, lightly beaten


· To prepare salsa, combine first 5 ingredients and set aside at room temperature.

· To prepare cakes, bring 4 cups water and lentils to a boil in a medium saucepan.

· Reduce heat, and boil for 20 minutes or until tender.

· Drain and rinse with cold water; drain.

· Place lentils in a large bowl.

· Combine remaining 1 cup water and rice in pan;

· Bring to a boil. Cover, reduce heat, and simmer until all the liquid is absorbed.

· Cool for 10 minutes and then add rice to lentils.

· Heat 1 teaspoon oil in a large nonstick pan over medium-high heat

· . Add bell pepper, onion, fennel seeds, and garlic to pan sauté until tender.

· Cool for about 10 minutes and add to rice mixture.

· Add mozzarella cheese and remaining ingredients, stirring until well combined.

· Let it rest for 10 minutes.

· Wipe the pan clean with paper towels and heat 2 teaspoons olive oil in pan over medium heat.

· Spoon half of rice mixture by 1/3-cupfuls into pan, spreading to form 6 (3-inch) circles; cook 5 minutes or until lightly browned.

· Carefully turn cakes over; cook 5 minutes on other side. Remove cakes from pan.


Short Crust Potato Pastry


· 150 grams cooked mashed potato

· 75 grams rice flour

· 1/2 tsp salt

· 50 grams corn flour

· 100 grams butter or margarine


· Mix together all the flours with salt and potato using a food processer in order to achieve a smooth nice finish

· Knead the dough really well

· . Roll it into a ball that you’ll wrap in saran wrap.

· Place into the fridge for 30 minutes so that it’s nicely chilled.

· Take a surface like a cutting board or something to place the dough on and set that in the refrigerator also so it will be chilled as well.

· Take both them out after 30 minutes, and flour your cold surface.

· Knead the dough on your surface for a few more minutes so it resembles putty. It should be smooth and malleable. Now throw it back in the refrigerator for yet another 30 minutes.

· After these steps are completed you are ready to bake the delicious pastry


Broccoli or Cauliflower with Dip


· Steam the broccoli and cauliflower until soft. Set aside.

· In a small saucepan, heat the butter until melted.

· Remove pot from heat and add the flour. Mix until you have a buttery paste.

· Add one cup of milk, whisk through and return the pot to the stove.

· Bring to a simmer and whisk until the béchamel sauce thickens. Add more milk and whisk until you have a thick sauce.

· Mash the steamed broccoli and cauliflower and add this to your cheese sauce. Mix well.

· Scoop the creamy mixture into individual ramekins and top with cheese and chili flakes.

· Grill in a hot oven until cheese is melted and bubbly.

· Serve hot with crispy potato wedges


Black or Green Olives


· 1 cup kalamata olives, pitted

· 1 cup cracked green olives, pitted

· 1 tender celery stalk, thinly sliced, leaves coarsely chopped

· 1 celery core (found at the base of the celery stalk), trimmed and thinly sliced

· 1 large garlic clove, peeled and thinly sliced

· 1 tablespoon extra-virgin olive oil

· 1 tablespoon red-wine vinegar


Place all the ingredients in a shallow bowl and toss well. Cover for several hours, tossing from time to time, and serve. The olives may be prepared up to 2 weeks in advance and refrigerated; bring them to room temperature before serving.




· 2 1/2 cups (540g) koshihikari rice

· 3 3/4 cups (935ml) cold water

· 1/2 cup (125ml) rice vinegar

· 2 tablespoons caster sugar

· 1/2 teaspoon salt

· 6 nori sheets

· 200g fresh salmon, cut into 1cm-thick batons

· 1 avocado, halved, stoned, peeled, thinly sliced

· Light soy sauce, to serve

· Wasabi paste, to serve

· Pickled ginger, to serve


Step 1

· Place the rice in a sieve. Rinse under cold running water, to remove any excess starch, until water runs clear. Place the rice and water in a large saucepan, covered, over high heat. Bring to the boil. Reduce heat to low and cook, covered, for 12 minutes or until all the water is absorbed. Remove from heat. Set aside, covered, for 10 minutes to cool slightly.

Step 2

· Combine the vinegar, sugar and salt in a small bowl. Transfer the rice to a large glass bowl. Use a wooden paddle to break up rice lumps while gradually adding the vinegar mixture, gently folding to combine. Continue folding and fanning the rice for 15 minutes or until rice is cool.

Step 3

· Place a sushi mat on a clean surface with slats running horizontally. Place a nori sheet, shiny-side down, on the mat. Use wet hands to spread one-sixth of the rice over the nori sheet, leaving a 3cm-wide border along the edge furthest away from you.

Step 4

· Place salmon and avocado along the center of the rice. Hold filling in place while rolling the mat over to enclose rice and filling. Repeat with remaining nori, rice, salmon and avocado.

Step 5

· Use a sharp knife to slice sushi width ways into 1.5cm-thick slices. Place on serving dishes with soy sauce, wasabi and pickled ginger, if desired.


Other Gluten Free Snacks


The list of gluten free snacks is endless the include: carrots, cucumbers, celery. Carrots with honey mustard dip, apples rice crackers and cheese.  Linguica is also a great gluten-free snack. 

Mini pizzas made on a gluten free English muffin

Luncheon meat and cheese or cream cheese rolled in a tortilla

Banana sliced down middle and filled with peanut or almond butter

Pomegranate seeds

Greek salad

Gluten free granola bars

Gluten free brownies (Udi’s makes good ones and the mix from bulk barn is good too) finally if one is gluten intolerant they should try to avoid foods such as

• breads
• cakes and pies
• candies
• cereals
• cookies and crackers
• croutons
• French fries
• gravies
• imitation meat or seafood
• matzo
• pastas
• processed luncheon meats
• salad dressings
• sauces, including soy sauce
• seasoned rice mixes
• seasoned snack foods, such as potato and tortilla chips
• self-basting poultry
• soups and soup bases
• vegetables in sauce

There is also an option where you don’t necessarily have to prepare your own gluten free snacks since you can easily get ready maybe ones for instance the salted packaged snacks e.g.

· Ener-G Foods Pretzel Rings.

· Foodshouldtastegood Multigrain Tortilla Chips.

· Glutino Pretzel Twists Snack Packs.

· Pirate’s Booty.

· Schar Gluten Free Snack Crackers

Doctors Testing

There is also an option where you don’t necessarily have to prepare your own gluten free snacks since you can easily get ready maybe ones for instance the salted packaged snacks e.g.

· Ener-G Foods Pretzel Rings.

· Foodshouldtastegood Multigrain Tortilla Chips.

· Glutino Pretzel Twists Snack Packs.

· Pirate’s Booty.

· Schar Gluten Free Snack Crackers

The gluten sensitivity test


In order to get accurate results from the testing methods available its best if one has an issue with gluten is to take it out of your diet for at least 30 days and then reintroduce it. Gluten is a very large protein and it can take months and even years to clear from your system so the longer you can eliminate it from your diet before reintroducing it, the better. In order to get accurate results from this testing method, you must elimination 100% of the gluten from your diet.


Alternatively one can as a doctor to run various test including:

IgA anti-gliadin antibodies (these are found in about 80% of people with Celiac disease)

IgG anti-gliadin antibodies

IgA anti-endomysial antibodies

Tissue Transglutaminase Antibodies

Total IgA antibodies

Genetic testing (HLA DQ2 and HLA DQ8)

Intestinal biopsy (for celiacs)

As much as the results may be true there is also a chance there is considerable room for error and false negative tests.

don’t let gluten intolerance limit your way of life live a normal life with the vast options of scrumptious meals available for you just like any other normal beings