A gluten-free diet constitutes foods that have zero gluten count. Such as diet will often exclude any food that has the protein gluten. Some of the most common foods that have a considerable amount of gluten include wheat, barley, rye, and triticale.
People with celiac disease are advised to eat gluten-free foods. Gluten causes inflammation in the small intestines of people with celiac disease. Thus, avoiding gluten rich foods makes it easier for people with celiac disease to control the signs and symptoms of the condition and reduce or prevent the risk of complications.
It is not that simple to stick to a gluten-free diet because a huge percent of the foods we eat contains the protein gluten. However, in as much as it may be frustrating, people will get creative and find alternative foods that do not contain gluten that they will enjoy.
Purpose of the Gluten Free Diet
For some people, eating gluten-free foods is a personal dietary practice to help them lead a healthy lifestyle. But for some people eat such foods as a means to deal with or treat celiac disease. Some people may not have the disease but will develop the symptoms of the disease when they eat gluten, which is a condition medically known as non-celiac gluten sensitivity.
Any dietary change is never that simple requiring patience to get used to it; the change may cause a person to feel deprived of foods because of the food restrictions. However, acknowledging the signs and symptoms that come with eating gluten can be a motivation. If you want much more specific details on gluten free diets we suggest contacting Dr. Peter Osborne at Gluten Free Society for a comprehensive list.
One easy way of keeping to a gluten-free diet is to focus on all the food options available. Identifying all the foods you can eat can help to discover some gluten-free foods and products in the form pasta and bread and even vegetables. The chief aim is to identify the foods; checking with a celiac disease group or gluten-free diet groups or searching online can be a source all the dietary information you need.
However, it is important for people first to consult with a doctor or health dietitian to get all the information and answers to any question they might have about gluten. The doctor or dietitian will offer tips on how to avoid gluten and still manage to eat a healthy balanced diet.
Gluten Free Food Options
The best option when it comes to gluten-free foods is going organic. Shop for the foods in your local grocery shops and food stores and be keen to select whole foods. You might consider the following food options:
• Healthy Fat: nuts and nut butters, sesame oil, coconut oil, avocados, seeds (chia seeds, sunflower seeds, sesame seeds, flaxseed, pumpkin seeds), ghee, extra virgin olive oil, coconuts, olives, cheese (blue cheeses exempted), grass-fed tallow and organic or pasture-fed butter, and almond milk.
• Protein: wild fish (sardines, herring, mahi-mahi, black cod, trout, salmon), grass-fed meat, poultry, whole eggs, fowl, pork wild game, mollusks (crab, clams, mussels, lobster, oysters, shrimp), and shellfish.
• Vegetables: collards, garlic, bok-choy, spinach, broccoli, chard, turnip, cabbage, sauerkraut, jicama, radishes, cauliflower, ginger, Brussels sprouts, kale, artichoke, water chestnuts, fennel, alfalfa sprouts, celery, watercress, asparagus, green beans, leek, onions, scallions, shallots, parsley, and lettuces.
• Low-sugar Fruit: limes, bell peppers, squash, lemons, tomato, avocado, cucumber, pumpkin, zucchini, and eggplant.
• Condiments, Herbs, and Seasonings: you may not be enjoying chutney and kiss ketchup, but you can enjoy other products such as (gluten-free tapenade, mustard, salsa, and horseradish), sugar and soy. Herbs and seasonings do not have any restrictions, but people should still be mindful when buying these products; they should read the labels. You can use certain herbs that help to process soy and wheat.
Some dietitians do not advocate for a complete inclusion of certain gluten-free foods. However, they do give recommendation and advise people to use them in moderation; some of these foods include:
• Carrots and parsnips.
• Legumes such as lentils, beans, peas and hummus (those made from chickpeas).
• Whole sweet fruit such as mangoes, berries, papaya, pineapple, apricots, melons, and prunes; (of these, berries are best). However, exercise caution when eating apricots.
• Dairy products including milk and cream, but using these in small amounts when making tea or coffee. Cheese left, and cottages cheese are okay as toppings, but also in small quantities.
• Use of sweeteners should be down using all-natural products such as natural stevia.
• Chocolate is a nice for desserts but does dark chocolate that has around 70% cocoa.
• A glass of wine a day is okay, preferably red wine.
• Non-gluten grains: buckwheat, teff, millet, sorghum, amaranth, quinoa, rice (brown, white, wild), and oats (but oats do not contain gluten but are easily contaminated with gluten when processed in mills).
While gluten-free grains do not contain gluten, these grains are have an increased risk of causing inflammation in people with celiac disease if they are consumed as processed foods. The processing changes their physical structure, which is why they should be consumed in little amounts.