Gluten is a protein found in wheat, rye and barley. It is what gives dough its elasticity and helps bread to rise. For people with celiac disease, gluten is poisonous, causing serious damage to the small intestine. Even a tiny amount of gluten can cause problems.
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What is Gluten Free Diet?
A gluten free diet is one in which all foods containing gluten are eliminated. This includes wheat, rye, barley and any foods made with these ingredients. People with celiac disease must eat a strict gluten free diet in order to prevent damage to the small intestine.
Those with non-celiac gluten sensitivity may also benefit from a gluten free diet, although the jury is still out on whether or not this is truly an intolerance or simply a placebo effect.
There are a number of reasons why people might choose to eat gluten free, even if they do not have celiac disease or a gluten sensitivity. Some people believe that a gluten free diet is healthier, while others find that eliminating gluten helps them to lose weight.
Benefits of Eating Gluten-Free Diet
Eating gluten-free is essential for good health for people with celiac disease. Even a small amount of gluten can cause damage to the small intestine.
Eating a gluten free diet can also help to reduce inflammation in the body and improve digestion. It may also help to boost energy levels and reduce fatigue.
If you are considering going gluten-free, you must speak to a doctor or dietitian first. They can help you ensure that you are getting all the nutrients you need and that you are not missing out on anything by avoiding gluten.
Determine Gluten-Free Food Labels
The best way to determine if a food is gluten free is to check the label. Certified gluten-free foods must contain less than 20 parts per million of gluten.
Products that are made with wheat, rye, or barley must say so on the label. This includes ingredients such as wheat flour, durum wheat, and semolina.
If a food is labeled “gluten-free,” it must not contain any of these ingredients.
There are also a number of symbols that can be used to indicate that a food is gluten free. These include the GF symbol from the Celiac Sprue Association, as well as the Certified Gluten-Free seal from the Gluten Intolerance Group.
When in doubt, always contact the manufacturer to ask about the gluten content of a product.
Pros
- Eating gluten free can help to improve your health if you have celiac disease or a gluten intolerance.
- It can also help to reduce inflammation in the body and improve digestion.
- Going gluten free may also help to boost energy levels and reduce fatigue.
Cons
- Eating gluten free can be more expensive than eating a diet that includes gluten.
- It can also be difficult to find gluten free products, especially if you don’t live near a specialty store.
- You may also have to give up some of your favorite foods if you go gluten free.
List of gluten-free foods and snacks
Fruits and vegetables: Most fruits and vegetables are naturally gluten free. This includes fresh, frozen or canned options.
Meat and poultry: Fresh, frozen or canned meat and poultry are also generally gluten free.
Fish and seafood: Fish and seafood are typically safe for people on a gluten free diet.
Dairy: Milk, cheese and yogurt are all gluten free. Make sure to check labels on other dairy products, as some may contain gluten.
Grains: Quinoa, rice and buckwheat are all gluten free grains. You can also find many gluten-free flours, including almond and coconut flour.
Breads, pastas, and cereals: There are a number of gluten free options available for these products. However, they are often more expensive than their gluten-containing counterparts.
Snacks: There are a number of gluten free snacks on the market, including crackers, chips and popcorn. You can also find gluten free versions of some of your favorite candy bars and cookies.
There are a number of gluten free beers available, as well as some wines and spirits. However, it is important to check labels to be sure that these products are truly gluten free.
Tips for eating out gluten free diet at restaurants
If you’re eating out at a restaurant, tell your server that you’re on a gluten-free diet. This will help them to make appropriate menu choices for you.
When ordering, be sure to ask about the ingredients in each dish and how it is prepared. This will help to ensure that your food does not come into contact with gluten.
Some restaurants will have a separate gluten free menu. However, others may not be as accommodating. In this case, it may be best to stick to simple dishes such as salads, grilled meat, or fish.
It’s always better to be safe than sorry when it comes to your gluten free diet. Avoid placing an order for anything you’re not entirely sure about, no matter how tempting it looks or sounds.
Frequently Asked Questions
Q1: What foods do you avoid on a gluten-free diet?
You must avoid all foods containing wheat, rye or barley. This includes products such as bread, pasta, cereal and beer. You will also need to avoid any products that contain gluten as an ingredient.
Q2: Do eggs have gluten ?
No, eggs do not contain gluten.
Q3: What happens when you stop eating gluten?
Suppose you have celiac disease or a gluten intolerance. In that case, you may experience several health benefits when you stop eating gluten. These include improved digestion, reduced inflammation and increased energy levels.
Q5: What is the difference between a gluten-free diet and a wheat-free diet?
A gluten-free diet does not include any foods that contain gluten. A wheat-free diet does not include any foods containing wheat, but may still include other gluten-containing foods.
Conclusion
If you’re looking for a way to improve your health, going gluten free may be the right choice. Gluten free foods are becoming more and more common, so it’s easier than ever to find delicious and healthy options that fit into this diet. We hope this post has helped you understand what gluten is, how to determine if food is gluten free, and some of the many benefits of eating gluten free.
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