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What is a Gluten Free Diet Food List?

Gluten-free diet means avoiding all foods containing wheat (like bread, biscuits, cakes, noodles, pasta, semolina products, etc), rye and barley. In other words, most cereal products and many processed foods are to be avoided. Give this nutritious meal plan a try for at least one week to see if cutting gluten out of your diet helps you feel better. Feel free to repeat the meal plan for 2-3 weeks.

This is very apt for people diagnosed with Celiac diagnosed with Celiac disease. Dietary management plays 100% role in controlling this disease. When you start on a gluten-free diet makes sure it contains foods rich in these nutrients. When stocking up for your new gluten-free lifestyle, avoid gluten-free snack foods as much as possible and purchase whole foods, like fruits and vegetables, as often as you can.

Choosing a balanced diet is important for everyone and a gluten free diet can be very healthy due to the emphasis placed on fresh and unprocessed foods. A balanced gluten-free diet should include plenty of fruits and vegetable, moderate amount of lean protein, healthy unsaturated fats, wholegrain and unrefined gluten-free carbohydrates, and minimal amount of saturated fats, salt and sugar. The treatment for Celiac disease is the implementation of a strict, lifelong Gluten-free diet.

Gluten appears in different forms, and is often used as food stabilizer in ice cream, ketchup, and even medicines. If every member of your family does not follow gluten free lifestyle, be sure to designate different areas in the pantry to store the gluten free foods. Read labels carefully. Just because a product does not contain wheat doesn’t mean it is gluten-free. Other grains, like rye or barley contain gluten. Look for gluten free logos to help you select foods for your family.

There are many products that come in the form of mixes, with most of the ingredients you need included – keep plenty of these products on hand for times when you may not have time to prepare your meal easily. Following a gluten-free diet is not impossible, but it does require careful attention to detail and constant monitoring of food ingredients, including additives. Always choose the products carefully and, when doubt, avoid the food in question, until you are certain it is truly gluten free.

Gluten Free Diet

Foods Disallowed:

• Breads, pizza
• Pastas, noodles
• Candies
• Breakfast cereals based on wheat, rye and barley
• Semolina products
• Gravies thickened with food starch
• Cakes, pies, muffins and most confectionaries
• Thick soups and soup bases
• Cookies and crackers
• Flour based snacks
• Sauces
• Barley

Also Read: Ideas and Recipes for Healthy Breakfast

Foods Allowed:

• Eggs
• Dairy products
• Fruits and vegetables
• Beans, seeds and nuts
• Meats, poultry and fish
• Rice
• Flax
• Millet
• Sorghum
• Quinoa
• Tapioca
• Arrowroot
• Corn and cornmeal

Nutritional Deficiency:

Untreated celiac disease can lead to nutritional deficiency in iron, calcium, magnesium, and zinc. Standard breakfast cereals and bread are often fortified with these nutrients, as well as B-group vitamins and fiber, but gluten free versions are rarely fortified and alternative sources should be sought.

Iron: Iron needed for the manufacture of red blood cells. Good gluten free sources of iron include lean red meat, eggs, quinoa, dried fruit, lentils and chickpeas, baked beans, dark green leafy vegetables.

Calcium: Calcium needed for strong bones, especially important for kids, teenagers and young adults. Good gluten free sources include yogurt, milk, cheese, canned fish eaten with their bones, almonds, sesame seeds and tofu.

Magnesium: Magnesium helps maintain muscle and nerve function, a healthy immune system, and strong bones. Good gluten-free sources include nuts and seeds, poultry, eggs, shellfish, beans, especially Brazil nuts.

Zinc: Essential for growth and development a healthy immune system, and wound healing. Good gluten free source include lean red meat, poultry, eggs, shellfish, beans, and nuts, especially Brazil nuts.

What is Gluten Intolerance?
A person with gluten intolerance is unable to digest gluten. If gluten is consumed, an immune reaction causes damage to the small intestines and inhibits absorption of nutrients from foods. Those with gluten intolerance must not eat foods containing gluten.

Self Test for Gluten: The best way to determine if gluten affects you negatively is to take a gluten tolerance self test.

• Follow gluten-free diet for 2-4 weeks without changing anything else in your diet.

• Track whether your symptoms improve while avoiding gluten.

• Reintroduce gluten foods slowly to see if symptoms return.

• The gluten free diet is only recommended for those who have a medical reason for avoiding gluten. A blood test and experienced doctor will be able to confirm your self-diagnosis.

Seek support from health professionals in making the transition to a gluten-free diet. Teach your friends and family what gluten is. Explore online resources for gluten-free recipes. Gluten is often found in unexpected places. Check ingredients labels carefully to avoid gluten additives.

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