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5 Gluten-free Diet Mistakes You MUST Avoid

These many Gluten-free Diet Mistakes lots of individuals commit and let gluten smash their diet plan, either through lack of knowledge or a lack of will-power.

This article will highlight the most common 5 mistakes that the gluten-free community makes and how you should avoid them.

5 Gluten-free Diet Mistakes You MUST Avoid
5 Gluten-free Diet Mistakes You MUST Avoid

The gluten-free diet is a rigorous diet. Unlike most other diets that have a degree of laxity, the gluten-free diet plan does not have that luxury. Many of the individuals on the gluten-free diet plan are gluten intolerant. Even a small percentage of gluten in their diet plan will trigger celiac or other diseases symptoms such as headaches, lethargy, rashes, mood swings, inflammation, and so on.

Related; Conditions require following the gluten-free diet.

Gluten-free Diet Mistakes

1- The food label;

The very first mistake that many people make is to think food products that do not list gluten as a component are instantly gluten-free. Sadly, this is not the case. Gluten creeps into numerous products indirectly and you can never ever be 100 percent sure unless you check.

Gluten gives a unique elasticity texture, therefore, companies use it as a stabilizing agent. Yet, since it is not a “food ingredient”, often, it is not pointed out on the label.

Even healthy foods such as vitamins and supplements comprise gluten as additives.

To make matters worse, non-food products can contain gluten. Soaps, creams, hair shampoos, lipsticks, deodorants, hair sprays, and other cosmetic products may include gluten because of the wheat germ oil that they manufacture and use.

Related Hidden gluten; 6 products that can wreck the gluten-free diet

2- Cross-contamination;

Cross-contamination can happen at any time and with any product. It is an un-intentional gluten sensitivity cheating.

Toasting gluten-free bread in a toaster that was used to toast regular bread will trigger cross-contamination. You need to watch out the way your food is being dealt with and prepared.
Cross-contamination often takes place in a family where a single person is gluten intolerant and the rest are not.

Even the closest part of your family might make a mistake since it’s constantly the little things that matter. The devil remains in the details. By double-dipping a bread knife in butter, they might have left tiny gluten including crumbs in the butter. This is a typical example for how cross-contamination with gluten happens.

One of the most popular products to have this gluten cross-contamination is oats. Everyone knows well that oats lack gluten in their composition. However, most of oat products are manufactured in factories that produce gluten products.

3- Giving up the gluten-free diet early;

It may go down initially before it comes up. You need to remember this. What does this suggest? It shows that when you first start the gluten-free diet, your body will respond adversely. You will not feel great. You might feel ill. You may even suffer withdrawal signs and cravings.

You will be very tempted to toss in the towel and cancel the entire diet plan. Don’t do that. You will recover from these unfavorable effects. Your body requires adapting and re-adjust to the new diet plan.

You must recover in a few days and will come out feeling stronger, much healthier and a whole brand name brand-new you. You will also discover many pre-existing conditions slowly dissipate and disappear.

However, part of this problem haunts the beginners at first when they realize they won’t be able to eat most of the foods in their routine daily meals. To avoid this, you can have a quick search for alternatives for each food or food ingredient you have on your daily plan.

Believe me, there are thousands of recipes and ready-prepared foods out there which are gluten-free and tasty as well.

4- Gaining weight on gluten-free diet

Another mistake that the gluten-free diet community makes is going gluten-free however not taking care of whether their diet healthy or not.
Keep in mind, the gluten-free diet plan only has one rule. Avoid gluten. It doesn’t concern itself with micro and macronutrients. Also, you can be on a gluten-free diet and gain a lot of weight as not all gluten-free alternatives healthy.

So, make sure you are getting enough protein, fats, carbohydrates, vitamins, and minerals … while remaining on a gluten-free diet.

5- Don’t trust labels;

Do not believe whatever you read, especially food labels. There is a major food business that proudly shows the words “Gluten-free” on their food products.
It is a fact, products comprising 20 parts per million gluten can have a gluten-free certificate. This is the extreme reality of the world today, where the money is more crucial than the customer’s health.

Check out our latest vegetarian diet posts:

Is it okay to eat gluten once in awhile?

It depends mainly on your condition. In fact, some people do not experience any gluten intolerance symptoms except after eating food containing gluten in large amounts. On the other hand, some develop symptoms after being exposed to gluten traces.


For that reason, It’s your responsibility to decide if certain food truly is gluten-free and you can consume it or not. Keep a food journal and tape down how you felt that day. With time, you will know how can food affect your health and it will be easy to see what negatively impacts your symptoms and what doesn’t. Then, you just have to adjust your diet.

It will take time to accomplish a totally gluten-free life. This won’t be easy, however, it is possible and worth the battle.