You don’t have to give up bread!
of going gluten free? Because this protein found in grains is linked to bloating, burping and other tummy upsets, lots of folks are now avoiding bread and pasta. But unless you have celiac disease (a severe gluten allergy), Harvard pros say you’ll be just as healthy— and reduce your risk of Type 2 diabetes and heart disease—if you include gluten in your diet. To get gluten’s benefits without its side effects: ● Rev digestion with enzymes Your ability to produce digestive enzymes dwindles after age 50, which can make gluten harder to process, even if you never had trouble with it before. Fortunately, the fix is easy: Take a digestive enzyme capsule with your two biggest meals of the day. Researchers say supplementing with enzymes nixes bloating, gassiness and indigestion for most women, no diet changes required! One option: Twinlab Super Enzyme Caps ($33 for 200 capsules; Vitaminshoppe.com). ● KO trouble with whole grains You’re half as likely to develop digestive woes from gluten if you reach for the healthiest foods that contain it—100% wholegrain breads, barley and bulgur, say Yale researchers. Minerals in these hearty grains help you digest gluten with less distress. ● Pair cookies with fruit A lot of us blame gluten for making us feel bloated after eating cookies and other carb-rich foods. But research in the journal Digestion suggests that 86% of us are likely reacting to other culprits, mainly the sugars and lower-quality fats in many commercially prepared foods. The great news: Simply adding one cup of fruit to any meal containing processed foods can cut your risk of a bellyache as much as 50%. Fruit contains compounds called polyphenols that coat and soothe the digestive tract. ● Fight inflammation with fats The more fish and seafood in your diet, the lower your risk of belly backlash, even if you’re enjoying gluten-rich grains, reports BMC Gastroenterology. The omega-3 fats in fish reduce pain-triggering inflammation in your digestive tract. The proven dose: 12 oz. of those foods weekly or 2,000 IU of fish oil daily.