Glut free diet is very beneficial. But it may be not valid for all. If you have gullet sensitivity, you should choose the menu wisely, or you should not prefer a completely gluten-free diet. Glutens are a group of proteins found in spelled, rye, and wheat. Why it is gluten? Can you recognize the world ”glue” in gluten? Wheat flour when mixed with water; it gets sticky, and hence it is called gluten. Some people avoid gluten food because they do not feel comfortable consuming wheat and spelled. This kind of discomfort leads to celiac diseases. People who are suffering from celiac disease should prefer a gluten-free diet. From this article, you would know what to eat and what to avoid in a gluten-free diet plan.
Is Gluten Bad- Gluten-Free Diet Plan
Generally, people have no side effects on consuming gluten food. But people who have a wheat allergy, known- celiac gluten sensitivity or celiac disease. In such condition’s gluten consumption causes stomach ache, digestion problems, depression, anemia, etc. If the sufferer doesn’t care and continues consuming glutens, it may cause many health diseases.
Gluten-Free Diet Plan: Foods To Avoid
Many dishes include ingredients that contain gluten. So, planning a completely gluten-free diet is somehow challenging.
Gluten: Main Source
Barley
Rye
Malt
Brewer’s yeast
Triticale
Wheat-based eatables like spelled, wheat bran, durum, wheat flour, semolina, and Kamut
Some gluten combining foods are as bellow:
Bread: wheat-based bread
Pasta: wheat-based pasta
Cereals: Almost all grains (check for the gluten-free label on the packaging)
Baked eatables: muffins, pizzas, bread crumbs, cookies, cupcakes, cakes
Snack foods: muesli bars, pre-packaged foods, candies, roasted nuts, popcorn, flavored chips, crackers, pretzels
Sauces: teriyaki sauce Soy sauce, marinades, hoisin sauce, salad dressings
Beverages: alcoholic flavored beverages, beers
Other foods: Broth (check for the gluten-free label on package), Couscous
The best way to avoid gluten ultimately is including foods with one ingredient and unprocessed eatables in your diet plan.
Always check the ingredients and nutrition facts on packets while buying any food or snacks
Consume oats maximum. Also, you can cook many versions of oats as per your interest. If factories are making both wheat-based products and oats as well, in such packages, even pure oats may have contaminated glutens.
Foods To Eat: Delicious Gluten-Free Eatables
If you are a gluten-free food lover, you will find many new gluten-free recipes and ingredients that are good for your health. You taste buds love to have different dishes with gluten-free ingredients
Include the following naturally gluten-free ingredients:
Meats and fish: All meats and fish, (don’t include battered and coated meats)
Eggs: All kinds of berries (naturally gluten-free)
Dairy: Plain dairy products, such as plain yogurt, plain milk, and cheeses. (read the label)
Fruits and veggies
Grains. Quinoa, rice, tapioca, buckwheat, sorghum, corn, amaranth, millet, arrowroot, oats, teff
Starches and flours. Potatoes, corn flour, potato flour, corn, chickpea flour, almond flour, soy flour, tapioca flour, coconut flour
Nuts and seeds
Spreads and oils
Herbs and spices
Beverages (check gluten-free label first)
