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Practical guides for living gluten-free

What gluten is

  • Gluten is a protein in wheat, barley, and rye (and anything made from them).
  • It hides under many names — malt (barley), semolina/durum (wheat), and brewer's yeast all contain it.
  • Oats are naturally gluten-free but usually cross-contaminated — buy certified GF oats.

How strict you need to be

  • Celiac disease: an autoimmune reaction where even tiny traces cause real intestinal damage. Cross-contamination matters a lot.
  • Autoimmune (e.g. Hashimoto's) & sensitivity: many people feel better avoiding gluten closely, but trace amounts are usually less dangerous.
  • Just for health: focus on ingredients, not trace cross-contact.
  • Sift uses your profile to tune every recommendation to your level — update it anytime.

Your first week

  • Stock naturally gluten-free staples: rice, potatoes, eggs, beans, fresh produce, plain meat.
  • Learn to read labels (see the Reading Labels guide).
  • When in doubt, choose simple, whole foods over processed packaged items.

Educational info, not medical advice. For diagnosis and personal guidance, talk to your doctor or a dietitian.