The gluten-free diet is very popular these days, and not just among people with celiac disease. Eating gluten-free may help reduce inflammation, joint pain, and digestive distress if you’re sensitive to gluten, a protein found in grains like wheat, rye, and barley. Other popular diets, like the Paleo diet, also avoid all gluten, so if you’re using CrossFit, or otherwise adopting an ancestral way of eating, you’ll likely be gluten-free as well.
A gluten-free diet can be very nutritious. There are many healthy foods that are naturally gluten-free, and centering your diet around these foods should provide your body with the energy and nutrients it needs. However, there is potential nutritional deficiencies, and a rather staggering abundance of gluten-free products, so it can be difficult to know what to eat and what to avoid when eating gluten-free. We’ve got you covered; Keep reading for a beginner’s guide to the gluten-free diet to help ease the transition to gluten-free.
What is a gluten free diet?
A gluten-free diet eliminates gluten. Gluten is a protein found in grains such as wheat, rye, and barley, and triticale, which is a mixture of wheat and rye. However, while it may appear that gluten can only be found in grains and foods rich in carbohydrates such as pasta, bread, crackers, and flour, it is also used as a thickener and food additive to other processed foods such as condiments, sauces, and lunch meats.
A gluten-free diet is not necessarily grain-free, as there are whole grains that are naturally gluten-free, such as brown rice, millet, and oats.
What are the benefits of a gluten-free diet?
There are many reasons why men choose to follow a gluten-free diet, and the potential benefits from doing so include:
- Celiac disease treatment – requires a lifelong commitment to a gluten-free diet
- Reduce inflammation: Gluten can be inflammatory in the body, so following a gluten-free diet may reduce inflammation.
- Reducing joint pain
- Improve inflammatory and allergic skin diseases
- Lose weight
- Reduce puffiness
- improves digestion
- energy boost
- Reduce headache
- Improve athletic performance
Foods to avoid on a gluten-free diet
It’s important to eliminate every source of gluten when following a gluten-free diet, especially if you have celiac disease. Gluten is found in wheat, rye, barley, barley and brewer’s yeast. Note that there are many shapes, types, and names for wheat, all of which contain gluten. Examples include durum wheat, spelt, couscous, semolina, farina, farro, kamut, einkorn, wheat berries, bulgur, wheat bran and wheat germ. Unless a product is specifically labeled gluten-free and the ingredients label is actually free of any gluten-containing ingredients, foods to avoid on a gluten-free diet include the following:
- bread products: All-purpose flour, wheat flour, white flour, bread, biscuits, english muffins, phyllo dough, pitas, bread, waffles, pancakes, breadcrumbs, pasta, lasagna, couscous, toast, rolls, hot dogs and hamburger buns, sticks Bread, canned and prepared biscuits and croissants, pancakes, cookies, muffins, snack cakes, muffins, biscuits, danish, tortillas, many breakfast cereals, granola, etc.
- Fast food: Burger with bun, anything fried, french fries, breakfast sandwiches, donuts, chicken nuggets, pizza, Chinese fast food, tacos, onion rings, anything baked, etc.
- Snacks: Baked snacks, crackers, granola bars, ham crusts, pita chips, packaged popcorn, pretzels, combos, flavored chips, blueberry tits, packaged crackers, toasted pretzels, cheesecake, etc.
- Processed meat: Lunch meat, cold cuts, sausages, imitation crab, breaded meat, etc.
- Frozen dinners: Frozen Pizza, Various Frozen Appetizers, Frozen Prepared Lasagna, Frozen Chinese Food Platters, Frozen Waffles, etc.
- Dairy products: Ice cream or yoghurt containing cookies or add-ins with gluten, pudding, processed shredded cheese, etc.
- Aspects: Instant mashed potatoes and processed potato products, some packaged rice side dishes, pilaf, etc.
- Sauces and seasonings: Salad sauce, soy sauce, tamari, teriyaki sauce, gravy, many Asian sauces and pickles, MSG, bullion cubes, etc.
- Soups: Chicken noodle soup, any soup with noodles, noodles, most of the condensed soups like cream of mushroom, broth, bullion cubes, etc.
- Restaurant food: Anything that is not marked gluten-free because even if the food was naturally gluten-free, it likely was prepared on gluten-contact equipment.
- Vegetarian meat: Seitan, which is used as a vegan alternative to meat, is made entirely of vital wheat gluten and should be avoided at all costs. Many other plant-based meats such as vegan chicken and vegan burgers contain gluten. Always read the label.
- Alcoholic drinks: Beer, lager, and beer often contain wheat, rye, or barley. Most brine contains gluten, although there are some gluten-free beers that even those with celiac disease can enjoy. It’s often best to avoid wines made with gluten-containing grains as well.
Foods to eat on a gluten-free diet
A gluten-free diet should include as many healthy, unprocessed, whole foods as possible, including vegetables, fruits, lean protein, legumes, low-fat dairy, eggs, healthy fats, nuts, and seeds. While there are many products now formulated to be gluten-free, such as bread, crackers, cake, and chips, they are still considered processed foods and almost always less nutritious than natural, unprocessed foods. It can also be expensive. Here are some foods to eat on a gluten-free diet:
- Vegetables: All vegetables are naturally gluten-free. Enjoy all vegetables like kale, spinach, carrots, lettuce, Swiss chard, broccoli, zucchini, cucumber, onions, cauliflower, asparagus, beets, sweet potatoes, beets, zucchini, onions, etc. Avoid vegetables canned in cream like spinach or cream. corn.
- the fruit: All fruits are naturally gluten-free. Enjoy pears, apples, melons, oranges, grapefruit, peaches, apricots, peaches, raspberries, bananas, pomegranates, kiwis, tomatoes, oranges, etc. Avoid canned fruit pie fillings.
- Whole grains and bread products: Whole, unprocessed brown rice, quinoa, teff, buckwheat, tapioca, sorghum, sorghum, millet, amaranth, and arrowroot. Note that oats are naturally gluten-free but may contain traces of gluten if processed on wheat contact equipment. Look for gluten-free oats.
- Lean meat, poultry and fish: Fresh or frozen beef, bison, venison, chicken, turkey, salmon, scallops, tofu, halibut, cod, as long as it’s not breaded or fried, etc.
- Low-fat dairy products: Skimmed milk, 1% milk, low-fat yogurt, cottage cheese, cottage cheese (but not many processed cheese products), etc.
- Legumes: Dry or canned beans, lentils, peas, peanuts, soybeans, etc. Avoid canned chili and fried beans.
- Nuts and seeds: Raw or dry roasted almonds, pecans, pistachios, walnuts, cashews, pecans, chia seeds, flax seeds, pumpkin seeds, sesame seeds, hemp seeds, sunflower seeds, macadamia nuts, brazil nuts, etc. Avoid flavored and processed nuts.
- Fats and oils: Olive oil, avocado, coconut, flaxseed oil, etc.
- Herbs and spices: Basil, thyme, pepper, cinnamon, cloves, nutmeg, ginger, rosemary, cumin, chili powder, etc.
- Drinks: Water, tea (herbal tea, green tea, black tea, etc.), red wine, milk, coffee.
Do you need supplements on a gluten-free diet?
In general, a gluten-free diet can provide your body with all the nutrients it needs as long as you eat a varied diet with all the major food groups. However, if you have celiac disease, you are often more prone to deficiencies due to absorption issues. Fiber, iron, calcium, folic acid, zinc, vitamin B12, and fat-soluble vitamins (vitamins A, E, D, and K) are the most common nutritional deficiencies associated with celiac disease. It is recommended that you discuss your needs and concerns with your healthcare provider.
Sample gluten free diet plan
Curious what a day to eat on a gluten-free diet would look like? Below, we share a sample gluten-free diet meal plan:
- breakfast: A protein and vegetable smoothie made with bananas, spinach, almond butter, fat-free Greek yogurt, frozen berries, blueberries, and chia seeds.
- lunch: A bowl of kale and quinoa salad with sliced avocado, roasted chickpeas, tomatoes, onions, peas and peanuts.
- Snack: Hummus with carrots, cucumber, pepper slices and celery.
- Dinner: Grilled Sesame Salmon With Brussels Sprouts And Broccoli Spring, Over Brown Rice. side salad.
- Snack: Apple with almond butter and dark chocolate.