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The Cut-And-Dry 60 Second Primer On Paleo, Gluten-Free, Mediterranean, And Other Popular Diets


The Gluten-Free Diet12

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What Is It?

A Gluten-Free Diet excludes all foods with gluten—a protein found in wheat, rye, and barley—and is traditionally prescribed for those with Celiac disease. For those with Celiac (~1% of the population)3, gluten sets off an immune response that causes inflammation and pain in the gut, and prevents nutrient absorption.4

For the rest of the population, and more commonly, it’s used as a simple framework to cut out processed foods and most carbs.


What Isn’t Gluten-Free (unless labeled so):
  • Wheat — white flour, durum wheat, semolina, wheat germ, graham flour, farina, etc.
  • Wheat Products — pasta, bread, wraps, couscous, rolls, cookies, crackers, cereal, cake, pie, etc.
  • Barley
  • Rye
  • Oats — oats are gluten-free by nature, but cross-contamination from wheat during processing can add it back in. To be safe, buy oats labeled “gluten free.”
  • Spelt
  • Kamut
  • Beer
  • Processed Foods — salad dressings, gravy, sauces, soy sauce, soup, deli meat, hot dogs, pickles, etc. can all contain gluten from cross-contamination.

Pages: Paleo | Gluten-Free | Vegetarian/Vegan | Flex/Pescatarian | Mediterr.
Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  1. MayoClinic — Gluten-Free Diet []
  2. — Gluten-Free Diet []
  3. CeliacCentral []
  4. CeliacCentral []

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