Posted by According to the Celiac Disease Foundation, 1 in 100 individuals across the globe. is suffering from celiac disease. Caused by the immune’s reaction to gluten, the condition can be serious when left unaddressed.
Gluten is mainly found in wheat and whole grains. And, replacing them with a safe alternative is a way to manage the disease.
However, today, many people follow a gluten-free diet for many of its health benefits – ranging from controlled chronic inflammation to boosted energy.
What you need to know more about the diet?
Let’s unravel:
Gluten-Free Diet: What Is It?
A gluten-free diet doesn’t include gluten, a protein commonly found in wheat and other grains.
An ideal gluten-free meal plan includes food items such as fruits, legumes, nuts, meat and eggs, and gluten-free substitutes.
Gluten is present in your favourite dishes like pizza and pasta. However, it may come across as a surprise that it is also found in soy sauce, ice creams and even some medicines.
In contrast to a myth, a gluten-free lifestyle does not imply that you will have to cut down on carbs. Many carb-containing foods like rice, beans, and potatoes are gluten-free.
Gluten-Free Diet: Complete List Of Its Benefits
Scientific studies have proven that gluten-free meals benefit people with or without celiac disease and also for people with gluten sensitivity.
- Increased Energy Levels
Even those who do not have gluten sensitivity or celiac disease benefit from going gluten-free because it increases their energy levels. Removing gluten from the diet can reduce fatigue and lead to energy stimulation, improving one’s daily life.
- Maintaining Healthy Weight
Eliminating gluten from the diet can help you keep a normal weight. It enhances nutritional absorption and gastrointestinal health for people with celiac disease. Furthermore, numerous gluten-free foods – low in calories and fat help manage weight effectively.
- Eliminate The Risk Of Bloating
A gluten-free diet also eliminates the risk of bloating, which is a common symptom for people with gluten sensitivity or celiac disease. Eliminating gluten-containing products aids in enhancing digestive health, lowering the discomfort associated with bloating.
- Better Nutrient Absorption
Celiac disease can result in malabsorption of nutrients due to the damage that occurs to the lining of the small intestine caused by gluten. Adopting a gluten-free diet leads to healing of the intestinal lining, enabling proper absorption of vitamins and minerals. Thus resulting in improved overall health and well-being.
Food Items To Include In Your Diet
Here is a list of some food items you can use while planning and preparing your gluten-free lunch, dinner, or even snacks.
- Fruits And Vegetables
- Eggs
- Fresh Meats
- Fish And Poultry
- Unprocessed Beans
- Seeds And Nuts
- Most Dairy Products
- White Rice
- Tapioca
- Whole Grains Such As Buckwheat, Brown Rice, Corn And Cornmeal, Flax, Quinoa, Rice, Soy, Arrowroot, And Millet
| #People with celiac disease must avoid products that may have come in contact with grains, preservatives or additives with gluten. |
Food Items To Avoid In Gluten-Free Diet
Here is a list of food items that people with gluten intolerance:
- Bread
- Beer
- Cereals
- Cakes And Pies
- French Fries
- Rye
- Barley
- Pasta
- Processed Meats
- Soups
- Self-Basting Meat
| #Processed foods can have hidden gluten content. Thus, it is best to check the food labels to confirm the absence of gluten. |
Some non-food items that may have gluten traces:
- lipstick, lip gloss, and lip balm
- play dough
- medications and supplements
- communion wafers
Some ingredients to look out for are:
- Modified Food Starch And Maltodextrin (If Made From Wheat, It Will Be Specified On The Label)
- Malt-Based Ingredients, Including Malt Vinegar, Malt Extract, And Malt Syrup
- Gluten Stabiliser
- Soy Or Teriyaki Sauce
- Wheat-Based Ingredients, Such As Wheat Protein And Wheat Flour
- Emulsifiers (Will Be Specified On The Label)
Tips To Get Started With Gluten-Free Diet
If you have celiac disease or just want to try a gluten-free diet, it is best to consult with your physician or a registered dietitian.
Once you are aware of the balanced gluten-free meal plan that meets your nutritional needs, you can follow the steps mentioned here:
- Check the food package for warnings and a “Certified Gluten-Free” seal, as many gluten-free products are often processed in a facility where there are gluten products.
- Keep your utensils, food prep items, and dishes separate from regular gluten cooking.
- Read the ingredients carefully before purchasing any item, as the food packets could have traces of wheat or artificial colouring with gluten.
- Choose gluten-free meal delivery over cooking and curating an entire pantry around it in your kitchen.
- Go for wheat flour substitutes like oats, buckwheat or quinoa for cooking and baking.
Frequently Asked Questions
Question – Can I Choose a Gluten Free Meal Plan To Lose Weight?
Answer – Yes, it is noticed that people who adopt gluten-free diets often lose weight. It is mainly because of the cutting down on the intake of processed foods and refined carbs (containing gluten). However, watch your portion if you want to lose weight.
Question – Is There Anything Like Gluten Withdrawal If I Abstain From Eating Gluten?
Answer – Although there is no scientific evidence to support this, people do report feeling dizzy, nauseous, anxious, depressed, and even having an increased appetite. These symptoms fade away within a few weeks since you adopted a new diet.