Gluten-Free Gluten-Free Recipes. The most cost-effective and healthy way to follow the gluten-free diet is to seek out these naturally gluten-free food groups, which include: Fruits Vegetables Meat and poultry Fish and seafood Dairy Beans, legumes, and nuts Pure wheat grass and barley grass are gluten-free, but there is gluten in the seeds.
Naturally Gluten-Free Foods The following grains, legumes, seeds, and other starchy foods are naturally gluten-free:. Gluten-Free Substitutes Many items that usually contain gluten have gluten-free alternatives that are widely available in most grocery stores, making adherence to the gluten-free diet much easier. Cereal Many cereals contain gluten or wheat-based ingredients, but there are some that do not.
Oats Oats are often harvested and processed with the same equipment that is used for wheat, and are therefore easily contaminated. Soups and Sauces Soups and sauces are one of the biggest sources of hidden gluten, as many companies use wheat as a thickener. Produce Fresh and frozen fruits and vegetables are naturally gluten-free. Most beverages are gluten-free, including juices, sodas, and sports drinks.
Related Links Icon. These symptoms may be caused by nutrient deficiencies because of damage to the gut. For example, an iron deficiency can lead to anemia, which is common in celiac disease If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and stop you from feeling tired and sluggish This is because it eliminates many junk foods that add unwanted calories to the diet.
These foods are often replaced by fruit, veggies and lean proteins. A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy and promote weight loss. People who have celiac disease are at risk of several nutritional deficiencies. These include deficiencies in fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E and K and more Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies 24 , Since fortified bread is a major source of B vitamins, people on a gluten-free diet may be at risk of deficiency for these vitamins.
This is especially concerning for pregnant women with celiac disease, as B vitamins are vital for the growth of a healthy baby Gluten-free diets eliminate many popular sources of fiber like bread, bran and other wheat-based products. Eating a fiber-rich diet may help promote healthy bowel movements 26 , In addition, many gluten-free substitutes for wheat-based products are low in fiber.
This could be another reason why constipation is common on a gluten-free diet 29 , If you experience constipation on a gluten-free diet, aim to eat more fiber-rich fruits and vegetables, such as broccoli, beans, lentils, Brussels sprouts and berries. Research shows that gluten-free foods are roughly two and a half times more expensive than their regular counterparts This is because gluten-free foods cost manufacturers more money to make.
For example, gluten-free foods must pass stricter testing and avoid becoming contaminated. While many restaurants have gluten-free options, there is still a risk of food being contaminated with traces of gluten That said, you can still socialize while following a gluten-free diet.
It simply requires a little extra preparation beforehand. People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and make social situations difficult. This sample week-long menu for someone on a gluten-free diet provides a variety of healthy food options that are rich in nutrients.
While it has many health benefits, it also limits some otherwise healthy foods that are great for optimal health. Situations may arise that can make it hard to stick to a gluten-free diet, but the tips above can help.
Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt, and modified food starch. Fats and oils are naturally gluten-free. In some cases, additives that contain gluten may be mixed with fats and oils for flavor and thickening. However, some beverages are mixed with additives that contain gluten.
Additionally, some alcoholic beverages are made with malt, barley, and other gluten-containing grains and should be avoided on a gluten-free diet 5. Note that while these beverages are gluten-free, most of them are best consumed in moderation due to their added sugar and alcohol contents. Although most spices, sauces, and condiments are naturally gluten-free, gluten-containing ingredients are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.
Some common gluten-containing ingredients added to spices, sauces, and condiments include modified food starch, maltodextrin, malt, and wheat flour. A gluten-free diet is typically recommended for those with celiac disease , a condition that triggers an immune response when foods containing gluten are consumed 6. Those with non-celiac gluten sensitivity should also avoid gluten, as it can contribute to symptoms like bloating, stomach pain, and diarrhea 7.
Although more research is needed, several studies also suggest that a gluten-free diet could be beneficial for those with irritable bowel syndrome , a chronic disorder characterized by digestive issues like stomach pain, gas, diarrhea, and constipation 8 , 9 , Gluten is found naturally in many nutritious foods, including whole grains like wheat, barley, and rye.
Meanwhile, some processed, gluten-free food products are not enriched with vitamins and minerals. As such, following a gluten-free diet that lacks diversity could increase the risk of deficiencies in folate, riboflavin, niacin, and iron Gluten-free diets also tend to be lower in fiber, which plays an important role in digestive health and regularity 11 , If you avoid gluten, there are plenty of foods you can choose from to ensure a well-balanced diet.
These are available in the free from section of the supermarket and health food stores. Gluten free bread and flour mixes are also available on prescription for some people. Find out more about how gluten free beer is made here. After your diagnosis of coeliac disease and moving to a gluten free diet you will start to feel better as your gut heals. Some people feel significantly better within a few days of cutting out gluten but some people may see more of a gradual improvement in their symptoms or that one symptom improves before another.
It can take between six months and up to five years in some cases longer for the gut damage caused by eating gluten to fully heal. Several factors are thought to be involved in the variable time taken for the gut to heal, including age and severity of gut damage at diagnosis.
Following a gluten free diet is a learning process, not only for you but also for your family and friends. Mistakes can happen, especially if you have only recently been diagnosed. If you have coeliac disease and eat gluten by mistake, you would usually start to have symptoms a few hours after eating it and the symptoms can last from a few hours to several days. It's a learning process and we can support you and help you because we understand what you are going through.
Our helpline is staffed with An expert in food and nutrition. Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP. The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
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