Gluten has been catching a lot of flack lately. Whether you are suffering from celiac disease, IBS, gluten allergies, or just trying to lose weight, odds are you have heard of the gluten-free diet. So, what is gluten anyway? Why should you free yourself from it? And, how exactly are you to go about avoiding something that seems to be everywhere?

Gluten is an elastic protein in wheat, rye, barley and other carbohydrates that basically holds things together. Its elasticity is what allows bread to rise, it is what makes bagels so chewy, and it is exactly why it can be so difficult to digest. Because of gluten's elasticity, it is often used as a thickener in commercial products, meaning many processed foods contain gluten, even if they don't contain wheat. From candy to lunchmeat, gluten can be found just about everywhere. Cutting gluten out of your diet means investigating every detail of everything you eat. So, here is a basic gluten-free beginner's list of do's and don'ts:

   EAT THIS:                                          NOT THIS:

     quinoa                                                    wheat

   buckwheat                                              semolina

     popcorn                                                    rye

      millet                                                    barley

    cornmeal                                                  bran

       flax                                                   wheat germ

When shopping for gluten-free goodies, your best bet is your local natural health food store. Here in Raleigh, some good options are Earth Fare, Harmony Farms Natural Foods, and Whole Foods. Another fantastic place to check out is Rosie's Plate. At Rosie's Plate, not only do they sell gluten-free products like pancake mix, and oats, but they are also a completely gluten, peanut, and shellfish free kitchen cooking up delicious entrees, soups, desserts, and more. You can even order your meals ahead of time and have them delivered to your home! If you are struggling to get started, visit the Rosie's Plate website and check out their 7 Day Elimination Menu. They even host classes to help you fully understand the gluten-free lifestyle, and show you how to make delicious, gluten-free meals even your kids will love. Visit their events page to check out a full schedule.

For more information about the gluten-free diet and if is right for you - talk to your health care practitioner today.