Diet plan for celiac. Comprehensive Celiac Disease Diet Plan: Essential Dietary Changes and Lifestyle Adjustments

31.08.202112.07.2023 by alexxlab

What are the key dietary changes for managing celiac disease. How can you maintain a gluten-free lifestyle. What foods should be avoided with celiac disease. How to read food labels for hidden gluten. What are safe alternatives to gluten-containing grains.

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Understanding Celiac Disease and Its Impact on Nutrition

Celiac disease is a serious autoimmune disorder that affects the digestive system. When individuals with celiac disease consume gluten, a protein found in wheat, barley, and rye, their immune system responds by damaging the small intestine. This damage occurs specifically to the villi, which are small, finger-like projections lining the small intestine that are responsible for nutrient absorption.

The destruction of villi can lead to malnutrition, regardless of food intake, as the body becomes unable to properly absorb nutrients. This can result in various complications, including anemia, seizures, joint pain, osteoporosis, and even an increased risk of certain cancers.

How does gluten affect those with celiac disease?

In individuals with celiac disease, gluten triggers an immune response that attacks the lining of the small intestine. Even small amounts of gluten can cause significant damage over time, making strict adherence to a gluten-free diet essential for managing the condition and preventing long-term health complications.

The Gluten-Free Diet: The Cornerstone of Celiac Disease Management

For those diagnosed with celiac disease, adopting a gluten-free diet is not just a lifestyle choice but a medical necessity. This dietary approach involves completely eliminating gluten from one’s diet, which requires significant changes in eating habits and food choices.

Can a gluten-free diet cure celiac disease?

While a gluten-free diet cannot cure celiac disease, it is currently the only effective treatment. By eliminating gluten, individuals with celiac disease can allow their small intestine to heal and prevent further damage. This dietary change must be maintained for life, as even small amounts of gluten can trigger symptoms and intestinal damage.

Identifying and Avoiding Gluten-Containing Foods

Successfully managing celiac disease requires a thorough understanding of which foods contain gluten. While it’s obvious that wheat-based products like bread and pasta contain gluten, many other foods may have hidden sources of this protein.

Wheat and its derivatives (including spelt, kamut, farro, and durum)
Barley
Rye
Triticale (a cross between wheat and rye)
Malt
Brewer’s yeast

Are oats safe for people with celiac disease?

Oats are naturally gluten-free, but they can often be contaminated with gluten during processing. Some studies suggest that pure, uncontaminated oats may be safe for most people with celiac disease. However, it’s crucial to choose certified gluten-free oats and consult with a healthcare provider before incorporating them into your diet.

Navigating Food Labels: Becoming a Gluten Detective

Reading food labels is an essential skill for anyone following a gluten-free diet. Gluten can hide in many unexpected places, making it crucial to carefully examine ingredient lists.

What are some hidden sources of gluten on food labels?

Hidden sources of gluten can include:

Modified food starch
Hydrolyzed vegetable protein
Textured vegetable protein
Maltodextrin
Dextrin
Caramel color
Natural and artificial flavors

It’s important to note that not all of these ingredients always contain gluten, but they can be derived from gluten-containing sources. When in doubt, choose products labeled “gluten-free” or contact the manufacturer for clarification.

Gluten-Free Alternatives: Building a Balanced Diet

While eliminating gluten-containing grains may seem limiting, there are numerous nutritious and delicious alternatives available. Incorporating these options can help ensure a well-balanced and satisfying gluten-free diet.

What are some nutritious gluten-free grain alternatives?

Gluten-free grains and pseudocereals include:

Rice (all varieties)
Quinoa
Buckwheat
Amaranth
Millet
Teff
Sorghum
Corn (maize)

These alternatives can be used to create a wide variety of dishes, from breakfast porridges to side dishes and baked goods. Experimenting with different gluten-free flours and grains can help maintain diversity in your diet and ensure adequate nutrient intake.

Practical Tips for Maintaining a Gluten-Free Lifestyle

Transitioning to and maintaining a gluten-free lifestyle requires more than just changing your diet. It involves being vigilant about cross-contamination and making adjustments in various aspects of your life.

How can cross-contamination be prevented in a shared kitchen?

To prevent cross-contamination:

Use separate cooking utensils, cutting boards, and toasters for gluten-free foods
Clean countertops and cooking surfaces thoroughly before preparing gluten-free meals
Store gluten-free products on upper shelves to prevent crumbs from gluten-containing foods falling onto them
Use separate condiments and spreads to avoid cross-contamination from crumbs
Consider having a dedicated gluten-free area in the kitchen if possible

What strategies can help when dining out with celiac disease?

Dining out can be challenging but not impossible. Some strategies include:

Research restaurants in advance and look for those with gluten-free options
Call ahead to discuss your dietary needs with the restaurant staff
Ask about food preparation methods to ensure no cross-contamination
Bring your own condiments or salad dressings if unsure about the restaurant’s options
Consider carrying a gluten-free dining card that explains your dietary restrictions in detail

Beyond Food: Other Sources of Gluten to Consider

Gluten can be found in many non-food items, which is often overlooked by those new to the gluten-free lifestyle. Being aware of these potential sources is crucial for comprehensive celiac disease management.

Can medications and supplements contain gluten?

Yes, some medications and supplements can contain gluten as a binding agent or filler. It’s important to:

Consult with your pharmacist about the gluten content of your medications
Choose gluten-free vitamins and supplements
Be cautious with over-the-counter medications and always check labels
Inform all healthcare providers about your celiac disease to ensure prescribed medications are gluten-free

What personal care products might contain gluten?

While topical exposure to gluten is not typically a concern for most people with celiac disease, some individuals may be sensitive. Products that may contain gluten include:

Lipsticks and lip balms
Toothpaste and mouthwash
Shampoos and conditioners
Body lotions and creams
Cosmetics

If you’re concerned about gluten in personal care products, look for items labeled “gluten-free” or contact manufacturers for information about their ingredients.

Nutritional Considerations on a Gluten-Free Diet

While a gluten-free diet is essential for managing celiac disease, it’s important to ensure that this dietary approach doesn’t lead to nutritional deficiencies. Many gluten-containing foods are fortified with important vitamins and minerals, so eliminating them without proper substitution can result in inadequate nutrient intake.

What nutrients might be lacking in a gluten-free diet?

Some nutrients that may require special attention include:

Fiber
Iron
Calcium
B vitamins (especially folate, niacin, and riboflavin)
Vitamin D
Zinc
Magnesium

To ensure adequate nutrient intake, focus on incorporating a variety of whole, naturally gluten-free foods into your diet. This includes fruits, vegetables, lean proteins, legumes, nuts, and seeds. Consider working with a registered dietitian who specializes in celiac disease to develop a balanced meal plan that meets your nutritional needs.

Are gluten-free packaged foods always a healthy choice?

While gluten-free packaged foods can be convenient, they are not necessarily healthier than their gluten-containing counterparts. Many gluten-free processed foods are higher in calories, sugar, and fat to improve taste and texture. It’s important to read nutrition labels carefully and choose whole, minimally processed gluten-free foods whenever possible.

Monitoring and Managing Celiac Disease Long-Term

Managing celiac disease is a lifelong commitment that extends beyond dietary changes. Regular monitoring and follow-up care are essential to ensure the effectiveness of the gluten-free diet and to catch any potential complications early.

How often should individuals with celiac disease have follow-up appointments?

The frequency of follow-up appointments can vary based on individual needs and the advice of healthcare providers. Generally, it’s recommended to have:

Annual check-ups with a gastroenterologist or celiac disease specialist
Regular blood tests to monitor celiac antibodies and nutrient levels
Bone density scans every few years, especially for those at risk of osteoporosis
Periodic nutritional assessments with a registered dietitian

What signs might indicate accidental gluten exposure or ongoing intestinal damage?

Even with strict adherence to a gluten-free diet, accidental exposure can occur. Signs that may indicate gluten exposure or ongoing intestinal damage include:

Persistent gastrointestinal symptoms (bloating, diarrhea, constipation)
Unexplained fatigue or weakness
Skin rashes, particularly dermatitis herpetiformis
Unexplained weight loss
Anemia or other nutrient deficiencies
Joint pain or swelling
Neurological symptoms (headaches, brain fog)

If you experience any of these symptoms, it’s important to consult with your healthcare provider. They may recommend additional testing or adjustments to your management plan.

Emotional and Social Aspects of Living with Celiac Disease

Living with celiac disease can have significant emotional and social impacts. The necessity of maintaining a strict gluten-free diet can affect social interactions, dining out, travel, and overall quality of life. Recognizing and addressing these challenges is an important part of comprehensive celiac disease management.

How can individuals with celiac disease navigate social situations involving food?

Navigating social situations can be challenging, but there are strategies to make it easier:

Communicate openly with friends, family, and hosts about your dietary needs
Offer to bring a gluten-free dish to share at gatherings
Eat before attending events where safe food options may be limited
Educate those close to you about celiac disease and the importance of a gluten-free diet
Join support groups or online communities for tips and emotional support

What resources are available for emotional support and education?

Various resources can provide support and education for those living with celiac disease:

Celiac disease support groups (both in-person and online)
Educational materials from celiac disease organizations
Counseling or therapy to address anxiety or depression related to chronic illness
Cooking classes or workshops focused on gluten-free cuisine
Smartphone apps for finding gluten-free restaurants and products

Remember that adapting to life with celiac disease is a process, and it’s normal to experience a range of emotions. Seeking support and connecting with others who understand your experiences can be incredibly valuable.

Emerging Research and Future Directions in Celiac Disease Management

While the gluten-free diet remains the cornerstone of celiac disease management, ongoing research is exploring new treatment options and diagnostic tools. Staying informed about these developments can provide hope and potentially new management strategies in the future.

What are some promising areas of research in celiac disease treatment?

Current research areas include:

Enzyme supplements to break down gluten in the digestive tract
Therapies to reduce intestinal permeability (“leaky gut”)
Vaccines to induce gluten tolerance
Medications to block the immune response to gluten
Gene therapy approaches

While these potential treatments are still in various stages of research and development, they offer hope for additional management options in the future. However, it’s important to note that even if new treatments become available, they are likely to be used in conjunction with, rather than replacing, the gluten-free diet.

How might celiac disease diagnosis and monitoring evolve in the coming years?

Advancements in celiac disease diagnosis and monitoring may include:

More sensitive and specific blood tests for celiac antibodies
Non-invasive alternatives to intestinal biopsies for diagnosis
Improved methods for detecting trace amounts of gluten in foods
Better tools for monitoring intestinal healing and overall health
Personalized approaches to celiac disease management based on genetic and other individual factors

These developments could lead to earlier diagnosis, more precise monitoring of dietary adherence, and more tailored treatment approaches for individuals with celiac disease.

As research in celiac disease continues to advance, it’s important for individuals with the condition to stay informed and work closely with their healthcare team to incorporate new findings into their management plan as appropriate. While living with celiac disease presents challenges, ongoing advancements in understanding and treating the condition offer hope for improved quality of life and health outcomes in the future.

Dietary Changes for Celiac Disease

Celiac disease is a disorder that damages your small intestine and keeps it from absorbing the nutrients in food. The damage to your intestinal tract is caused by your immune system’s reaction to gluten. Gluten is a protein found in wheat, barley, and rye. Some oats contain gluten.

When you have celiac disease, gluten causes your immune system to damage or destroy villi. Villi are the tiny, fingerlike tubules that line your small intestine. The villi’s job is to get food nutrients to the blood through the walls of your small intestine. If villi are destroyed, you may become malnourished, no matter how much you eat. This is because you aren’t able to absorb nutrients. Complications of the disorder include anemia, seizures, joint pain, thinning bones, and cancer.

Lifestyle changes to cope with celiac disease

A gluten-free diet is the only treatment if you’ve been diagnosed with celiac disease. You’ll have to avoid gluten for the rest of your life. Even the slightest amount will trigger an immune system reaction that can damage your small intestine. Eating a gluten-free diet requires a new approach to food. A gluten-free diet generally means not eating most grains, pasta, cereals, and processed foods. The reason is that they usually contain wheat, rye, and barley. You’ll need to become an expert at reading ingredient lists on packages. Choose foods that don’t contain gluten. You can still eat a well-balanced diet with many different foods, including meat, fish, rice, fruits, and vegetables, along with prepared foods that are marked gluten-free.

Gluten-free bread, pasta, and other products have long been available at organic food stores and other specialty food shops. Today, you can find gluten-free products in just about every grocery store. Gluten-free dishes are on menus at all kinds of restaurants.

Tips for following a gluten-free diet

Here are steps to take when getting gluten out of your diet.

Rethink your grains:

Avoid all products with barley, rye, triticale (a cross between wheat and rye), farina, graham flour, semolina, and any other kind of flour, including self-rising and durum, not labeled gluten-free.
Be careful of corn and rice products. These don’t contain gluten, but they can sometimes be contaminated with wheat gluten if they’re produced in factories that also manufacture wheat products. Look for such a warning on the package label.
Go with oats. Recent studies suggest you can eat oats as long as they are not contaminated with wheat gluten during processing. You should check with your healthcare provider first.
Substitute potato, rice, soy, amaranth, quinoa, buckwheat, or bean flour for wheat flour. You can also use sorghum, chickpea or Bengal gram, arrowroot, and corn flour, as well as tapioca starch extract. These act as thickeners and leavening agents.

Become a label expert:

Know terms for hidden gluten. Avoid einkorn, emmer, spelt, kamut, wheat starch, wheat bran, wheat germ, cracked wheat, and hydrolyzed wheat protein. Stay away from emulsifiers, dextrin, mono- and di-glycerides, seasonings, and caramel colors because they can contain gluten.
Check the labels of all foods. Gluten can be found in food items you’d never suspect. Here are some likely to contain gluten:
- Beer, ale, and lagers
- Bouillon cubes
- Brown rice syrup
- Candy
- Chips, potato chips
- Cold cuts, hot dogs, salami, and sausage
- Communion wafers
- French fries
- Gravy
- Imitation fish
- Matzo
- Rice mixes
- Sauces
- Seasoned tortilla chips
- Self-basting turkey
- Soups
- Soy sauce
- Vegetables in sauce

More strategies for a gluten-free lifestyle

Here are ideas to better make the transition to a gluten-free diet:

Separate all kitchen items used for preparing gluten and gluten-free foods. These include cooking utensils, cutting boards, forks, knives, and spoons.
When eating out, if you’re not sure about the ingredients in a particular dish, ask the chef how the food was prepared. You can also ask whether a gluten-free menu is available. Most restaurants have a website where you can review the menu in advance.
Ask your pharmacist if any of your medicines contain wheat or a wheat byproduct. Gluten is used as an additive in many products from medicines to lipstick. Manufacturers can provide a list of ingredients on request if they are not named on the product. Many herbals, vitamins, supplements, and probiotics contain gluten.
Watch your portion sizes. Gluten-free foods may be safe and good for you, but they’re not calorie-free.

If you still feel symptoms on your gluten-free diet, double check that you’re not still consuming small amounts of gluten hidden in sauces, salad dressings, and canned soups or through additives, such as modified food starch, preservatives, and stabilizers made with wheat. Even some medicines can contain gluten. Tablets and capsules can be sources of gluten contamination. The risk of your medicines containing gluten is very small but, if you are concerned, you should discuss this with your healthcare provider.

As you and your family become experts in reading food and product labels, you’ll be able to find hidden sources of gluten before they can cause a problem. You might also get more ideas from joining a support group, in person or online, that can help you adjust to your new way of life. These are great forums for learning a wealth of delicious recipes for everything from gluten-free cookies and banana bread to biscuits, trail mix, and grits.

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Reduces the Symptoms of Celiac Disease

Many people with celiac disease experience uncomfortable symptoms, such as diarrhea, indigestion, abdominal pain, fatigue, and headaches (4).

Following a gluten-free diet for at least one year has been shown to improve these symptoms in more than 90% of people with celiac disease, significantly improving quality of life (5, 6, 7).

Intestinal symptoms like diarrhea tend to be the quickest to resolve — with some people experiencing relief after just two days on a gluten-free diet.

Overall, it takes an average of one month to see significant improvements in bowel movements, bloating, and abdominal pain (8).

Prevents Small Intestinal Damage

For people with celiac disease, eating gluten triggers an autoimmune response that damages the small intestine, where nutrients are absorbed.

Avoiding gluten prevents this autoimmune process, and the small intestine can heal and return to normal function.

This process takes time — so the earlier a gluten-free diet is started, the better.

In one study, up to 95% of children with celiac disease who followed a gluten-free diet for two years no longer showed signs of intestinal damage (9).

Recovery tends to be slower in adults — with 34–65% achieving gut healing in two years.

However, this number jumps to at least 66% — and up to 90% — after five or more years on a gluten-free diet (9, 10).

Being vigilant about avoiding gluten is crucial. Exposure to even tiny amounts can hinder the healing of your intestines (11).

Improves Nutrient Absorption

Nutrient deficiencies are prevalent in people with celiac disease due to poor absorption in the damaged small intestine.

Deficiencies in iron, calcium, magnesium, zinc, vitamin B12, niacin, riboflavin, and folate, as well as vitamins A, D, E, and K, are the most common (12, 13).

In fact, unexplained iron deficiency anemia is one of the most recognized signs of celiac disease in adults (14).

Yet, supplementing will not always correct deficiencies in people with celiac disease if their intestines are still damaged and unable to absorb nutrients (15).

Following a gluten-free diet has been shown to repair the intestines enough to correct iron deficiency anemia within six to twelve months, even without taking a supplement (16).

Improves Fertility

Women with celiac disease have higher rates of infertility and may be at a greater risk of miscarriage than women without this condition (17, 18).

Research suggests that the autoimmune response that gluten triggers in people with celiac disease may be to blame (19).

However, following a strict gluten-free diet has been found to improve fertility and reduce miscarriage rates (19, 20).

May Reduce Cancer Risk

Celiac disease is associated with a three-times greater risk of non-Hodgkin’s lymphoma — an aggressive form of cancer that occurs in the lymph system (21).

Several studies have found that diagnosing celiac disease early and following a gluten-free diet can reduce this risk — but more research is needed (22, 23, 24).

Lowers the Risk of Osteoporosis

Up to 75% of people with untreated celiac disease have lower bone density and a higher risk of osteoporosis (25).

This may be due to poor calcium and vitamin D absorption, as well as increased inflammation that interferes with the bone-building process (26).

Research shows that diagnosing celiac disease early and starting a gluten-free diet can help stop bone loss and reduce the risk of developing osteoporosis (26, 27).

Summary
Following a gluten-free diet has many benefits for people with celiac disease, including reducing symptoms, allowing the small intestine to heal and properly absorb nutrients, and decreasing the risk of infertility, cancer, and osteoporosis.

There are many naturally gluten-free foods to enjoy on the celiac disease diet, including (13):

Animal proteins: Beef, chicken, dairy products, eggs, game meat, lamb, pork, seafood, and turkey.
Fats and oils: Avocado, coconut oil, olives, oils, solid fats, and butter.
Fruits and vegetables: In any form, including fresh, frozen, dried, or canned.
Gluten-free cereals and pseudocereals: Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice.
Herbs and spices: All fresh and dried herbs and spices are naturally gluten-free and can be enjoyed liberally.
Legumes: Beans, lentils, peanuts, peas, and soy.
Nuts and seeds: Any type, including almonds, cashews, chia, flax, pecans, pepitas, pine nuts, and walnuts.

There’s also a wide variety of specialty products, including gluten-free bread, cereals, flours, crackers, pastas, and baked goods.

Summary
All animal proteins, fruits, vegetables, nuts, seeds, legumes, herbs, and spices are naturally gluten-free. There are many naturally gluten-free grains and specialty products, too.

The only foods that should be avoided on the celiac disease diet are those that contain gluten.

Foods that naturally contain gluten include the following grains (13):

Wheat
Dinkel
Durum
Einkorn
Emmer
Farina
Farro
Graham
Khorasan (KAMUT®)
Semolina
Spelt
Wheat berries
Wheat germ
Wheat bran
Barley
Rye
Triticale (a cross between wheat and rye)

Products made with these ingredients include:

Breakfast and baked goods: Bagels, biscuits, bread, cornbread, crepes, croissants, donuts, flatbread, flour tortillas, French toast, muffins, naan bread, pancakes, pita bread, potato bread, rolls, and waffles.
Desserts: Brownies, cake, cookies, pastries, pie crust, and some candy.
Pasta: Chow mein, couscous, dumplings, egg noodles, gnocchi, ramen noodles, ravioli, soba noodles, udon noodles, and wheat pasta.
Snacks: Crackers, graham crackers, and pretzels.
Some beverages: Beer and other malted beverages.
Other: Breadcrumbs, croutons, wheat flour, barley flour, rye flour, gravy, malt flavoring/extract, panko, sauces thickened with flour, soy sauce, stuffing, and anything with a flour coating, such as chicken tenders or tempura.

Foods that are often cross-contaminated by gluten include:

Commercially fried foods: Many restaurants fry all of their foods in the same fryer, which can contaminate gluten-free items like French fries.
Improperly handled gluten-free items at restaurants: Gluten-free items should be prepared with designated gluten-free equipment and a clean pair of gloves.
Oats: Oats are often processed on the same equipment as gluten-containing grains and may be contaminated unless specifically labeled gluten-free.

Foods that frequently contain hidden gluten include:

Brown rice syrup: Brown rice is naturally gluten-free, but the syrup is often made with barley malt, which contains gluten. Look for gluten-free varieties.
Chips: Can be dusted with flour or contain malt vinegar, so check ingredients.
Ice creams and frozen yogurts: Watch for cookie, cake, or brownie mix-ins.
Lunch meats: Some brands add starches that contain gluten.
Marinades and salad dressings: May contain malt vinegar, soy sauce, or flour.
Meat substitutes: Seitan, veggie burgers, veggie sausages, imitation bacon, and imitation seafood can contain gluten.
Meats: Some commercially prepared meat mixtures contain gluten or are marinated with gluten-containing ingredients.
Seasoning packets: May contain gluten-containing starch or flour.
Soup: Watch for flour thickeners (often used in creamy soups) or barley.
Stock, broth, and bouillon: Some varieties contain flour.

Summary
Wheat, barley, and rye should be avoided on the celiac disease diet, as well as anything made with these grains or cross-contaminated with gluten.

Monday

Breakfast: Hard-boiled eggs with fresh fruit and almonds.
Lunch: Lettuce wrap with gluten-free deli meat, potato chips, and guacamole.
Dinner: Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice.

Tuesday

Breakfast: Plain Greek yogurt with sliced fruit, nuts, and honey.
Lunch: Leftover stir-fry.
Dinner: Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa.

Wednesday

Breakfast: Gluten-free toast with avocado and a fried egg.
Lunch: Tuna stuffed avocados with a side of sugar snap peas and trail mix.
Dinner: Baked chicken with lentil pasta, marinara sauce, and roasted vegetables.

Thursday

Breakfast: Fruit smoothie made with plain Greek yogurt.
Lunch: Leftover chicken and lentil pasta.
Dinner: Dinner bowl made with quinoa, sauteed kale, avocado, and sweet potatoes with herbed tofu dressing.

Friday

Breakfast: Overnight oats made with gluten-free oats, milk of choice, nuts, coconut, and blueberries.
Lunch: Spinach salad with quinoa, chickpeas, vegetables, and olive oil dressing.
Dinner: Pizza made with gluten-free crust.

Saturday

Breakfast: Bacon and eggs with breakfast potatoes and berries.
Lunch: Leftover pizza and a side salad.
Dinner: Baked salmon with steamed vegetables and brown rice.

Sunday

Breakfast: Omelet with mushrooms, peppers, and onions, along with a piece of fruit.
Lunch: Vegetarian chili topped with cheddar cheese, green onion, and avocado.
Dinner: Roast beef with potatoes, carrots, and onions.

Summary
Meals do not have to change too much on a gluten-free diet. There are many gluten-free substitutes for items like bread, pasta, and soy sauce.

Following a gluten-free diet is relatively simple, but there are a few common pitfalls to avoid.

Nutrient Deficiencies

In the US, products made with refined flour like bread, crackers, and pasta are required to be fortified with the B vitamins niacin, thiamine, riboflavin, and folic acid (28).

However, gluten-free versions of these foods are not required to be fortified. This may increase your risk of nutrient deficiencies if you eat a lot of these products (29, 30).

Additionally, whole-grain wheat, barley, and rye are good sources of fiber, so it’s important to consume other fiber-rich foods, like oats, beans, and legumes when you have to avoid gluten (31).

Expenses

Gluten-free products like bread, baked goods, crackers, and pasta can cost more than double the price of traditional wheat-based items (32).

However, these specialty items aren’t required on the celiac disease diet. You can easily meet your nutrient needs by eating less expensive, naturally gluten-free foods.

If you lack inspiration for what to cook on the celiac disease diet, browse the web for gluten-free recipes or look for a gluten-free cookbook online or at your local library or bookstore.

Less Flexibility

While gluten-free items are becoming more widely available in stores and restaurants, the celiac disease diet can sometimes feel limiting and isolating (33).

This is especially true in social situations that involve food, such as weddings, parties, or dining out with friends (34, 35).

However, following a gluten-free diet gets easier with time and experience. Research shows that most people are accustomed to the diet after five years (36).

Some tips to make eating out a better experience include reading menus online beforehand, calling restaurants to verify gluten-free options, or bringing at least one gluten-free item to a party.

Staying positive and focusing on the foods you can eat, rather than those you can’t, helps make the celiac disease diet more enjoyable.

Summary
Potential pitfalls of the celiac disease diet include nutrient deficiencies, higher costs, and less flexibility when dining out. Eating a balanced diet of naturally gluten-free foods and planning ahead can help you avoid these drawbacks.

The celiac disease diet is a gluten-free diet that reduces symptoms of the condition, allows your gut to heal, improves nutrient absorption, and decreases your risk of infertility, cancer, and osteoporosis.

Avoid wheat, barley, rye, and anything made with these grains, and focus on naturally gluten-free foods and grains.

While the celiac disease diet can seem expensive and limiting at first, planning ahead and learning to enjoy new foods can make the transition easier.

menu for a week, list of allowed and prohibited foods, results, reviews of nutritionists

The name of the gluten-free diet speaks for itself. All foods in the diet are free of gluten, a plant-based protein found in the gluten of wheat, barley, rye, and their products. Most often, such a diet is prescribed by a doctor for celiac disease – an autoimmune disease, expressed in gluten intolerance, as well as for gluten allergy ¹ .

Lately, the gluten-free diet has been increasingly promoted as a healthy lifestyle. Fans of such a diet talk about improving digestive functions, increasing mental and physical activity, and strengthening immunity. In addition, a gluten-free diet, like all other types of diets, helps to lose weight. The other side of the coin is the loss of many useful nutrients for the body.

Benefits of a gluten-free diet

Unfortunately, the proven benefits of a gluten-free diet are only health benefits for celiac disease and gluten allergy. This is a purely medical diet, and switching to it without a doctor’s prescription will do more harm than good. Many of its adherents claim that the rejection of gluten:

helps to get rid of heartburn, disturbances in the digestive tract;
improves immunity;
causes a surge of strength and energy;
helps to lose weight.

However, these problems can also be solved with a less radical method recommended by the doctor.

Cons of a gluten-free diet

Avoiding gluten deprives us of a large number of vitamins, amino acids and minerals essential for the body. In addition, gluten is the main source of low-fat and protein-rich fiber. Therefore, this diet has much more minuses than pluses:

deprives the body of an important source of B and D vitamins, zinc, iron, calcium, magnesium and folic acid;
reduces the amount of fiber necessary for the digestive tract;
due to an excess of fatty foods in the diet, it can lead to an increase in cholesterol levels, disorders in the functioning of the cardiovascular system and the development of diabetes;
Gluten-free foods tend to be higher in calories;
requires careful monitoring of nutrition for vitamins and trace elements;
gluten-free products are significantly more expensive.

What you can eat on a gluten-free diet

Even if you completely cut out gluten-containing products, you can easily diversify your menu, but you will need to change your eating style. The list of “permitted” products is quite large:

all types of vegetables and fruits, berries without restrictions and drinks from them;
any meat, poultry and fish;
legumes, buckwheat, wild and brown rice, millet, amaranth;
seeds and nuts;
soya and products thereof;
eggs;
almond, coconut and buckwheat flour;
vegetable oils;
cocoa and natural teas;
low fat dairy products.

What not to eat on a gluten-free diet

With this type of diet, all products from wheat, barley, and rye should be excluded from the diet ² . The list of such products is also quite impressive:

flour, starch, potato chips and cereals;
bakery and confectionery products, crackers;
all kinds of pasta;
cereals and sweets;
sausages;
canned and prepared foods;
sauces, gravies and salad dressings;
seasonings with additives and impurities;
fast food;
seafood imitations;
beer and malt-based drinks;
Celiac disease should not consume oats and products based on it.

Weekly menu for gluten-free diet

With a gluten-free diet, there are no restrictions on the number of meals and their volume. It is recommended to eat at least 4 times a day, and do the last meal 3-4 hours before bedtime. Do not forget to drink clean water – up to 2 liters per day. The main thing is not to overeat and, if possible, avoid traditional snacks.

Below is a sample weekly menu that you can use as a basis and modify as needed. Breakfast, lunch and dinner can be complemented with your favorite drinks. If desired, lunch can be divided into two meals. As additional meals and desserts, you can use vegetables, nuts, fruits and berries.

Day 1

Breakfast: rice porridge with milk.
Lunch: mushroom soup, roast meat with potatoes, vegetable salad.
Dinner: syrniki.

Day 2

Breakfast: cottage cheese casserole with berries.
Lunch: borscht, fried fish with rice and vegetables.
Dinner: Seafood salad with vegetables and eggs.

Day 3

Breakfast: corn porridge.
Lunch: meatball soup with broccoli and cauliflower, Greek salad.
Dinner: fried chicken breast with mashed potatoes.

Day 4

Breakfast: pancakes with jam.
Lunch: fish soup, baked vegetable salad with beans and chicken.
Dinner: cottage cheese with fruit.

Day 5

Breakfast: bacon and eggs.
Lunch: Rabbit stew with mushrooms and vegetables.
Dinner: fruit salad.

Day 6

Breakfast: buckwheat porridge with milk.
Lunch: cheese soup, beef stew with rice.
Dinner: fried liver with vegetable salad.

Day 7

Breakfast: Omelet with mushrooms, vegetables and cheese.
Lunch: chicken broth with rice noodles, braised pork with vegetables.
Dinner: salmon steak with mixed salad.

Results

If you’re on this diet to lose weight, you’ll have to limit your portion sizes. Gluten-free meals tend to be higher in calories and higher in fat, so weight loss is a moot point.

Avoiding gluten in healthy people does not improve athletic performance or improve health. A gluten-free diet is a system of therapeutic nutrition prescribed by a doctor based on laboratory tests.

Reviews of nutritionists

According to nutritionist, gastroenterologist, therapist, nutritionist Svetlan a Nezvanov a , the attitude towards a gluten-free diet causes a lot of controversy among nutritionists ov. The diet, of course, implies the rejection of many “harmful” foods, but also depletes the diet of foods containing fiber, vitamins and trace elements.

According to nutritionists, there are many other diets aimed at improving the functioning of the gastrointestinal tract, preventing various diseases and promoting a healthy lifestyle, and the benefits of a gluten-free diet for healthy people are a controversial issue.

Gluten-free diet: meal plan for losing weight

Read online 7days.ru

Gluten-free diet is used for celiac disease and autism. As part of
This diet a person refuses all products with gluten components. Maybe
it seems that he is depriving himself of some important substances, but in fact he is not.
People eat as usual, and the menu can be completely varied. lose weight on
this diet can be about three kilograms per week.

What can you substitute for bread on a gluten-free diet? For bread made from flour
brown rice, buckwheat and corn flour.

Fruit. Vegetables. Butter and vegetable oil. Corn (organic). Eggs. Natural fish, dairy and meat products. Buckwheat (organic). Rice. Wild rice. Potato. Maize (aka corn, mentioned above). Spices and spices (in pure form). Vanilla and pure vanilla extract. Millet. Arrowroot. Legumes (chickpeas, beans, beans, peas, soybeans, lentils). Nuts. Amaranth. Turkish peas. Tapioca. Quinoa (quinoa). Yucca. Sweet potato. Cassava. Teff. Compote, juice, tea, natural coffee. Honey.

Breakfast: gluten-free pancakes with sour cream/honey/jam

Lunch: mushroom soup with buckwheat, boiled rice with chicken cutlet, salad
chinese cabbage, dark yeast-free bread

Dinner: batter-fried telapia, mashed potatoes, beetroot salad with
garlic (with homemade mayonnaise)

Breakfast: two-egg sweet omelette, melted cheese bread

Lunch: turkey soup with gluten-free pasta, baked potatoes,
vegetable salad

Dinner: cornmeal patties stuffed with potatoes and eggs with
with sour cream

Breakfast: milk rice porridge made from rice semolina, crispbread
corn with chocolate and peanut butter

Lunch: lean borscht with beans, buckwheat porridge with mushrooms

Dinner: Vegetable casserole with rice, Valio yogurt cake

Breakfast: gluten-free pancakes with milk

Lunch: Kharcho soup, baked fish with vegetables, boiled rice, bread
corn tortilla

Dinner: navy pasta, cocoa, lemon shortbread

Breakfast: gluten-free cereal with milk

Lunch: chicken soup with dumplings, dark gluten-free bread, potatoes with
butter, chop, salad

Dinner: julienne with chicken and mushrooms

Breakfast: carrot-apple salad with crispbread or gluten-free bread

Lunch: borscht, mashed potatoes with chop, fresh vegetable salad

Dinner: Lasagna with gluten and lactose free meat

Breakfast: Pancakes with butter/sour cream/melted cheese

Lunch: Turkey soup with pasta, mung bean rice and vegetables
carrots

Dinner: potato casserole with cheese and mushrooms

“No effect on my weight
the fact that I also eliminated gluten.