Introduction to Gluten Free Diet

A gluten-free diet incorporates exclusion of food items, which contain the protein called gluten, present in foods such as rye, wheat and barley. Most of the studies have revealed that gluten-free diets have benefitted celiac disease patients. However, gluten-free diet is essential for all other individuals experiencing non-Celiac form of gluten sensitivity. Thus, irrespective of the exact reason, if you have gluten intolerance, you should make sure to avoid having gluten completely; otherwise, you may suffer from varieties of adverse health effects.  

Foods to Avoid as Per Gluten Free Diet

Based on the aforementioned facts about gluten free diet, you have to avoid having the following food items in your daily diet strictly-

  • Wheat-based food items, which include wheat flour, wheat bran, durum, spelt, semolina and kamut
  • Rye and barley
  • Malt and triticale 
  • Brewer’s yeast

Along with this, you should strictly avoid few other food items, which may contain gluten-based ingredients, such as

  • All types of wheat-based pastas and breads
  • Specific types of cereals, which are available in the market without the label as free from gluten
  • Cakes, pastries, breadcrumbs, muffins, cookies and pizza base/pizza  
  • Specific types of snack foods, like muesli bars, candies, crackers, roasted nuts, pre-packaged and convenience foods, popcorn, flavored chips and pretzels. 
  • Salad dressings, marinades and soy sauces
  • Alcoholic beverages come with flavors and beers

 

Foods to Have as Per Gluten-free Diet Plan 

With the aim to avoid any type of nutritional deficiency and in turn, give you health benefits, dieticians recommend the following food items to include in your gluten-free diet plan. 

  • Eggs, fish and meats, excluding coated or battered meats
  • Cheese, plain yogurt, plain milk and other similar types of plain dairy products 
  • Natural and gluten-free fruits and veggies 
  • Rice, quinoa, tapioca, buckwheat, corn, sorghum, millet, amaranth, teff, arrowroot and millet oats
  • Potato and its flour, corn and its flour, soy and chickpea flours, coconut flour, almond flour and tapioca flour
  • All types of seeds and nuts 
  • All types of butter and vegetable oils 
  • All sorts of spices and herbs 

How is Following a Gluten-free Diet Beneficial? 

Whether you are a patient of Celiac disease, non-Celiac gluten sensitivity or any other individual wants to shed extra body fat from your body, you may expect plenty of benefits by following a gluten-free diet plan. 

  • May bring improvement in your cholesterol levels 
  • Helps in the promotion of your digestive health 
  • May boost your energy levels 
  • Eliminates any type of processed and unhealthy food items from your daily diet, such as fried foods, oils, desserts and breads
  • Lets you more likely to have green veggies and fruits, as all of them are free from gluten
  • May reduce your risk related to diabetes, and or specific type of cardiac problems.
  • Helps in warding off germs and viruses, as most of the food items you will have come with vitamins, antioxidants and minerals in higher amounts
  • May facilitate the promotion of weight loss in a healthy way
  • May bring drastic improvement in the health of people suffering from arthritis and Irritable Bowel Syndrome
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