OK, so maybe you need to stay away from gluten because of celiac disease or non-celiac gluten sensitivity. Or maybe you're part of the 93 percent of people who don't fit into either of those categories, but you're convinced that gluten is bad for you. You're the sort of person who manufacturers of gluten-free foods hope to attract, as those products tend to be way more expensive than those containing gluten. A bag of gluten-free chocolate chip cookies, for example, may cost close to five times as much as the regular kind, according to one study [source: Cureton].
But you don't need to buy a $13 bag of cookies or a $6 loaf of bread to avoid gluten. A lot of foods naturally don't have any gluten in them, including fruits, vegetables, meats, poultry, fish, nuts, milk, most cheeses and yogurt, herbs, spices, and oils, butter, margarines, rice, certain cereals, and corn tortillas [source: Cureton]. You won't be as trendy, though. And it still will be a challenge to replace some of the nutrients that you may lose, which we'll explain in the next section.