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MARQUETTE -- It may be hard for many folks to handle a diet with gluten in it. At least one in every 133 Americans has a gluten intolerance.

Gluten is a protein composite that is found in popular grains like wheat, barley, and rye.

Registered Dietitian, Sherri Rule, said some people think the solution is to eliminate grains.

"Then you're missing out on fiber, vitamins, and minerals that are characteristic of those grains. You can get those through gluten-free grains, but it's really important that you don't cut out that group altogether," said Rule.

Facebooker, Lydia Kauppi, wrote, "I am gluten-free, corn-free, and dairy-free for dietary reasons. Lost 50 pounds since August! I feel about 1000 times better than I did before the switch."

Don't know where to start? Well, turn to your produce section, purchase more fruits and vegetables.

Next thing you should do is trade your grains for packaged rice and buckwheat. You can still enjoy pizza, sandwiches, and pastas.

Try rice, pasta, and a variety of breads without gluten. They even have baking mixes and cookies.

Natasha Lantz holds a class at the Food Co-op once a month that teaches people how to adjust to a gluten-free lifestyle. She says to stay away from processed foods.

"They're not labeled as being gluten. So they're hiding in a lot of those preservatives. So yes, if you are someone who, in fact, has a gluten intolerance or lactose intolerance, it's always better to stick with whole foods. That way you can control and know what goes into that food as it's prepared," said Lantz.

Some restaurants offer gluten-free meals, but call ahead to make sure. If you have any doubts, read the labels on products or call the company.