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Gluten-Free Guide

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Guide to Everything Gluten-Free

The term “gluten-free” has been popping up everywhere over the last few years. And, more and more people are seeing benefits from eliminating the protein from their diet! But, before you choose to make any dietary change, you should be informed about what it means for your body. Keep reading to learn more!

What is Eating Gluten-Free?

Found in grains, wheat, barley, and rye is a protein known as gluten. So, when you eat gluten free, you eliminate typically baked foods and anything containing this protein. Nowadays, it’s fairly easy to eat gluten-free. That’s because there is so much information that makes it easier to find alternatives! At Bolay, the entire menu is gluten-free.

Should I Be Gluten-Free?

So many people are going gluten-free, so you may find it necessary to live a gluten-free diet at all times. The truth is that, while gluten-free can make you feel great because you’re eating healthier overall, only your doctor can tell you if it’s medically necessary to avoid gluten products. A doctor can determine if you have celiac disease, a wheat allergy, or non-celiac gluten sensitivity. However, if eating gluten-free makes you feel better, there is no harm in living the lifestyle!

Spotting Gluten Intolerance

Gluten allergies are becoming more and more commonplace every day. Anyone whose body can spot gluten from a mile away may either have celiac disease, which is an auto-immune disorder, or non-celiac gluten sensitivity which is often referred to as gluten intolerance. If you have a gluten intolerance, your consumption of gluten will not cause damage to his small intestine — but it will cause him to feel considerable discomfort. This could also mean that at your next birthday party or big event, you might need to hire gluten free catering. It’s important to note that although both gluten intolerance and celiac disease share common symptoms, individuals with gluten intolerance experience more non-gastrointestinal symptoms that appear within hours to days after they consume gluten. These include the following:

Brain Fog

Do you look like you are constantly tired and feel like you just got out of bed? Is it difficult to concentrate on a given task or are you unable to complete one? Have you been especially forgetful? These are all signs of gluten intolerance’s most common characteristic which is brain fog.


Once you complain of migraines or chronic headaches, go see the doctor as soon as you can for an evaluation. Since it’s unusual for kids and most adults to experience these symptoms, this could mean you are intolerant to gluten.

Joint Pain or Numbness

Do you feel chronic joint pain along with a tingling sensation or numbness in his fingers, arms or legs? Know that these symptoms are often experienced for no apparent reason by those who have a gluten intolerance. It is important to visit a doctor whenever you feel prolonged numbness in any extremity.

The Benefits of Going Gluten-Free

1. Improves Cholesterol Levels

One of the biggest reasons so many people switch to a gluten-free diet is because it greatly improves cholesterol levels. Because foods that are worked into the average person’s diet are typically both high in calories and rich in gluten. Taking these items out of your diet will improve your cholesterol levels in addition to the numerous other health benefits you will see once you go gluten-free.

2. Promotes Digestive Health

Thousands of people do not know that they have a serious intolerance to gluten and even more don’t realize they have some level of allergy to it. Even if you are not allergic to gluten, you should consider going gluten-free because the foods that are high in gluten are also the ones that mess with your digestive tract. Bread and other carbs are great for filling you up, but too many of them can do a lot of damage to your body. Going gluten-free or greatly reducing your gluten intake can be the difference between being healthy or unhealthy.

3. Reduces the Risk of Heart Disease, Certain Cancers, and Diabetes

There have been numerous studies done that show the risks of having diets that are high in processed foods and not a lot of vegetables or fruits. Gluten in and of itself is not bad for you. It is the highly processed, limited strains of gluten that are primarily used in modern food. These strains of gluten are not good for you and in excess, can cause a lot of issues to your health.

4. Allows You to Kickstart a New Lifestyle

If nothing else, eating gluten-free helps you jumpstart a new lifestyle. Eating healthier can carry over into being healthier in general. Eating greasy, fried foods or diets that are heavy in carbs can lead you down a road you don’t want to go down. When you eat right, you feel right. When you feel right, you are ready and willing to try new things and start living life in ways you previously wouldn’t have.

5. Usually Healthier Foods to Begin With

While gluten is in most things, even items traditionally considered healthy, it is usually in foods that are not the best for you. Whether due to how they are prepared or processed, gluten has a way of getting into the meals we eat every day if we aren’t careful. By going gluten-free, you are automatically exposing yourself to better, more fresh foods than what was previously incorporated into your diet.

6. Cuts Out Most Processed Foods

Because of how most food is genetically modified foods are produced, gluten usually plays a role in some part of the process. Even if you are eating something that doesn’t naturally have gluten in it, adding some common cooking ingredients can transform the meal from gluten-free to gluten-full. Processed bread is the worst. The strains of gluten used in modern breadmaking have been whittled down to just a few, and those few are the most common ones that people are allergic to.

Gluten-Free Superfoods

There are an array of gluten-free alternatives to suit your diet. These include the following:

  • Brown rice
  • Almond meal flour
  • Corn
  • Millet
  • Potato flour
  • Buckwheat
  • Quinoa
  • And more!

Rice Products

Rice is one of the most popular foods in the world. Eaten in almost every continent, rice varieties and products are great for those with a gluten free lifestyle. White, brown and black rice can be incorporated into a variety of different dishes to bring nutrients, texture and flavors. Additionally, rice is inexpensive in comparison to other gluten free products.


Recently, quinoa has become increasingly popular for health-conscious individuals. This is because this ancient grain contains a significant amount of protein, fiber and other nutrients. Also, there are many kinds of quinoa. Use quinoa in a cold salad or as a binding agent to stick to a gluten free diet and add a nutty texture to a dish.

Starchy Vegetables

Starchy vegetables such as potatoes are a modest yet delicious ingredient. There are many different kinds of potatoes, such as sweet potatoes and yams, that can be dressed up or simply baked in the oven. Use potatoes instead of wheat-based sides to accompany any protein or veggie.


When it comes to eating meat as a source of protein, one of the leanest options is fish. Eating fish can be a fantastic source of nutrients and vitamins if eaten regularly.

Great Source of Vitamin D

Fatty species of fish like Salmon and Herring have the highest concentrations of vitamin D and Omega 3’s found in meat. A single 4 ounce serving of cooked salmon contains around 100% of the recommended intake of vitamin D.

Increased Grey Matter

Different studies have found that the nutrients found in fish can promote the growth of grey matter in the brain, which is related to memory, emotion, and information processing. This is especially effective in older people, as Alzheimer’s effects grey matter in the brain.

Lower Risk of Heart Attack

Fish is generally considered to be among the best foods you can eat for a healthy heart. Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.

Common Questions About Gluten-Free Diets

What is a Gluten Free Diet?

The proteins that you find in wheat, rye, and barley are called gluten. People who have gluten-related disorders are required to go on a gluten-free Jupiter diet. Otherwise, they’ll suffer reactions that could potentially become serious. They have to eliminate pasta, bread, baked goods were made with gluten-containing flours, sauces, soups, salad dressings, and other processed foods that have even the slightest amounts of ingredients that were derived from gluten-containing grains.

What are the Symptoms that Indicate the Need for a Gluten Free Diet?

The symptoms of those who have non-celiac gluten sensitivity and celiac disease are somewhat similar. These include diarrhea, foul-smelling feces, constipation, bloating, headaches, recurring abdominal pain, chronic fatigue, skin problems, brain fog, low bone density, joint pain, unexplained infertility, and tingling or numbness in the hands and feet.

What Should You Do When You Think that Gluten May Be Causing these Symptoms?

If you think that you have a problem with gluten, you’ll need to see a doctor to get standard blood testing done.

Bolays’ Approach

All in all, we want you to be able to receive the best nutrients possible at Bolay. As a result, we know how to provide the best ingredients to get you on the path to a heart-healthy life. Gluten-free can be a way of life for you—some essential more than others. Visit us today to learn more information about the best all-natural gluten-free ingredients only with your top experts!

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