Wheat free diet plan. Comprehensive Guide to Wheat-Free Diet: Benefits, Foods to Avoid, and Sample Menu

30.08.202321.06.2023 by alexxlab

What are the main benefits of a wheat-free diet. How can you effectively implement a wheat-free eating plan. What foods should be avoided on a wheat-free diet. What are some delicious wheat-free meal ideas for breakfast, lunch, and dinner.

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Understanding Wheat Sensitivity and Related Conditions

Wheat sensitivity is a complex issue that affects many individuals worldwide. It encompasses several conditions, including celiac disease, non-celiac gluten sensitivity (NCGS), and wheat allergy. Each of these conditions requires a different approach to diet and lifestyle management.

Celiac Disease: An Autoimmune Disorder

Celiac disease is an autoimmune disorder that affects approximately 1% of the Western population. When individuals with celiac disease consume gluten, their immune system responds by attacking the small intestine, leading to various health complications.

What are the symptoms of celiac disease? Common symptoms include:

Diarrhea or constipation
Abdominal pain
Bloating
Weight loss
Skin rashes
Fatigue
Anemia
Depression

Diagnosing celiac disease typically involves a blood test to detect specific antibodies, followed by a small intestine biopsy to confirm the diagnosis. It’s crucial to get tested before starting a gluten-free diet, as eliminating gluten beforehand can affect test results.

Non-Celiac Gluten Sensitivity (NCGS)

NCGS is a condition where individuals experience symptoms similar to celiac disease but do not test positive for celiac disease or wheat allergy. It’s estimated to affect between 0.6% and 13% of the population.

What are the symptoms of NCGS? They often include:

Stomach pain
Bloating
Changes in bowel movements
Fatigue
Skin rashes

Diagnosing NCGS can be challenging, as there’s no specific test for the condition. Often, it’s diagnosed through a process of elimination and by observing symptom improvement when gluten is removed from the diet.

Wheat Allergy: An Immune System Response

Wheat allergy is an immune system reaction to proteins found in wheat. Unlike celiac disease, it doesn’t cause long-term damage to the small intestine. However, it can lead to severe allergic reactions, including anaphylaxis in some cases.

How is wheat allergy diagnosed? Typically, it’s diagnosed through:

Skin prick tests
Blood tests
Oral food challenges

Individuals with wheat allergy must avoid all forms of wheat, which often means following a strict gluten-free diet as well.

The Role of Gluten in Wheat Sensitivity

Gluten is a family of proteins found in wheat, barley, rye, and spelt. It’s responsible for the elastic texture of dough and helps bread rise during baking. However, for individuals with wheat sensitivity, gluten can cause a range of health issues.

How does gluten affect the body in sensitive individuals? In people with celiac disease, gluten triggers an immune response that damages the small intestine. For those with NCGS, gluten consumption can lead to various uncomfortable symptoms without causing intestinal damage.

Understanding the role of gluten is crucial for managing wheat-related conditions effectively. While a gluten-free diet is essential for those with celiac disease, individuals with NCGS may be able to tolerate small amounts of gluten or find relief by reducing their gluten intake significantly.

Benefits of a Wheat-Free Diet

Adopting a wheat-free diet can offer numerous benefits for individuals with wheat sensitivity. While the primary goal is to alleviate symptoms associated with wheat consumption, there are other potential advantages to consider.

Improved Digestive Health

One of the most immediate benefits of a wheat-free diet for sensitive individuals is improved digestive health. Many people report a reduction in symptoms such as bloating, gas, diarrhea, and constipation after eliminating wheat from their diet.

How long does it take to see improvements in digestive health? While individual experiences vary, many people notice positive changes within a few weeks of starting a wheat-free diet. However, complete healing of the gut, especially for those with celiac disease, can take several months to years.

Increased Energy Levels

Many individuals who adopt a wheat-free diet report increased energy levels. This could be due to several factors, including improved nutrient absorption and reduced inflammation in the body.

What causes the energy boost on a wheat-free diet? When the digestive system is no longer struggling to process problematic proteins, it can more efficiently absorb nutrients from food. Additionally, reducing inflammation in the body can lead to improved overall well-being and increased energy.

Better Nutrient Absorption

For individuals with celiac disease, a wheat-free diet allows the small intestine to heal, improving its ability to absorb nutrients from food. This can lead to better overall nutrition and may help address deficiencies that are common in untreated celiac disease.

Which nutrients are most affected by celiac disease? Common nutrient deficiencies in untreated celiac disease include:

Iron
Calcium
Vitamin D
Vitamin B12
Folate

Potential Weight Management

Some individuals may experience weight loss or improved weight management when adopting a wheat-free diet. This could be due to several factors, including reduced calorie intake from eliminating certain processed foods and improved portion control as a result of more mindful eating.

Is weight loss guaranteed on a wheat-free diet? Not necessarily. Weight changes can vary greatly depending on individual factors and overall diet quality. Some people may even gain weight if they replace wheat-based products with high-calorie gluten-free alternatives.

Foods to Avoid on a Wheat-Free Diet

Successfully following a wheat-free diet requires a thorough understanding of which foods contain wheat and its derivatives. While some sources of wheat are obvious, others can be less apparent, making it crucial to read food labels carefully.

Common Sources of Wheat

What are the most common sources of wheat in the diet? Here’s a list of foods that typically contain wheat:

Bread and baked goods (unless specifically labeled wheat-free)
Pasta and noodles
Cereals and breakfast foods
Crackers and snack foods
Beer and some other alcoholic beverages
Soy sauce and many other condiments
Processed meats (some may use wheat as a filler)
Soups and gravies (often thickened with wheat flour)

Hidden Sources of Wheat

Wheat can be found in many unexpected places, making it important to be vigilant when checking food labels. Some less obvious sources of wheat include:

Salad dressings and marinades
Seasonings and spice mixes
Imitation seafood
Processed cheese products
Ice cream and frozen yogurt
Candy and chocolate
Certain medications and supplements

How can you identify hidden wheat in food products? Always check the ingredient list for terms such as wheat, wheat starch, wheat protein, and modified food starch. Be aware that terms like “gluten-free” don’t necessarily mean “wheat-free,” as some gluten-free products may still contain wheat starch.

Cross-Contamination Concerns

For individuals with severe wheat allergies or celiac disease, even trace amounts of wheat can cause problems. Cross-contamination can occur during food processing, preparation, or cooking.

How can you minimize the risk of cross-contamination? Consider these tips:

Use separate cooking utensils and surfaces for wheat-free foods
Clean appliances thoroughly after use with wheat-containing foods
Be cautious when eating out and inform restaurant staff about your dietary needs
Choose products labeled “certified wheat-free” when possible

Nutritious Alternatives to Wheat-Based Foods

Eliminating wheat from your diet doesn’t mean you have to sacrifice nutrition or variety. There are numerous nutritious alternatives that can replace wheat-based foods in your meals.

Gluten-Free Grains and Pseudocereals

What are some nutritious wheat-free grains and pseudocereals? Consider incorporating these options into your diet:

Rice (brown, white, wild)
Quinoa
Buckwheat
Amaranth
Millet
Teff
Sorghum
Oats (ensure they’re certified gluten-free)

These grains and pseudocereals can be used to make a variety of dishes, from breakfast porridges to side dishes and even baked goods when ground into flour.

Starchy Vegetables

Starchy vegetables can be excellent alternatives to wheat-based side dishes. Some options include:

Potatoes
Sweet potatoes
Cassava
Plantains
Winter squash (e.g., butternut, acorn)

How can you incorporate these vegetables into your diet? Try roasting them, mashing them, or using them as a base for gluten-free pizza crusts or flatbreads.

Legumes and Pulses

Legumes and pulses are not only wheat-free but also rich in protein and fiber. Consider including these in your diet:

Lentils
Chickpeas
Black beans
Kidney beans
Peas

These can be used in soups, stews, salads, or ground into flour for baking.

Nut and Seed Flours

Nut and seed flours can be excellent alternatives for baking and cooking. Some popular options include:

Almond flour
Coconut flour
Flaxseed meal
Sunflower seed flour
Pumpkin seed flour

These flours can be used alone or in combination with other gluten-free flours to create a variety of baked goods.

Sample Wheat-Free Meal Plan

Creating a balanced and varied wheat-free meal plan can seem challenging at first, but with some planning and creativity, it’s entirely possible to enjoy delicious and nutritious meals. Here’s a sample one-day meal plan to inspire your wheat-free journey:

Breakfast

Start your day with a nutritious and filling breakfast:

Quinoa porridge topped with fresh berries, sliced almonds, and a drizzle of honey
A side of Greek yogurt
Herbal tea or coffee

Lunch

For a satisfying midday meal, try:

Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado
Homemade vinaigrette dressing (ensure it’s wheat-free)
A side of roasted sweet potato wedges

Dinner

End your day with a comforting and nutritious dinner:

Baked salmon with lemon and dill
Steamed broccoli and carrots
Cilantro-lime rice

Snacks

Keep energy levels stable throughout the day with these wheat-free snack ideas:

Apple slices with almond butter
Homemade trail mix with nuts, seeds, and dried fruit
Vegetable sticks with hummus
Rice cakes topped with mashed avocado and a sprinkle of sea salt

How can you ensure nutritional balance on a wheat-free diet? Focus on including a variety of foods from different food groups. Make sure each meal contains a source of protein, healthy fats, and complex carbohydrates. Don’t forget to incorporate plenty of fruits and vegetables for essential vitamins, minerals, and fiber.

Tips for Successfully Implementing a Wheat-Free Diet

Transitioning to a wheat-free diet can be challenging, but with the right strategies, it can become a natural part of your lifestyle. Here are some tips to help you successfully implement and maintain a wheat-free diet:

Educate Yourself

Knowledge is power when it comes to dietary changes. Take the time to learn about wheat, its various forms, and where it’s commonly found in foods. Understanding food labels and ingredients will help you make informed choices.

How can you stay informed about wheat-free eating? Consider these strategies:

Read reputable books and articles on wheat-free diets
Follow wheat-free blogs and social media accounts for recipes and tips
Join online communities or support groups for people following wheat-free diets
Consult with a registered dietitian who specializes in wheat-free or gluten-free diets

Plan Your Meals

Meal planning can significantly ease the transition to a wheat-free diet. By planning your meals in advance, you can ensure you have wheat-free options available and reduce the temptation to reach for convenient but wheat-containing foods.

What are some meal planning tips for a wheat-free diet?

Create a weekly meal plan and shopping list
Batch cook wheat-free meals and freeze portions for busy days
Keep a variety of wheat-free snacks on hand
Experiment with new recipes to keep your meals exciting and varied

Be Prepared When Eating Out

Dining out can be challenging on a wheat-free diet, but it’s not impossible. With some preparation, you can enjoy meals at restaurants while sticking to your dietary needs.

How can you navigate restaurant dining on a wheat-free diet?

Research restaurant menus online before dining out
Call ahead to discuss your dietary needs with the restaurant
Be clear about your wheat-free requirements when ordering
Ask about food preparation methods to avoid cross-contamination
Consider bringing your own wheat-free condiments or salad dressings

What to Avoid, Sample Menu, Benefits & Tips

The protein gluten is found in items like wheat products, beer, and pasta. It may cause digestive symptoms in some people, including those with celiac disease.

A gluten-free diet involves excluding foods that contain the protein gluten like wheat and rye products.

Most studies on gluten-free diets have involved people with celiac disease. However, gluten in the diet can affect other health conditions like non-celiac gluten sensitivity (NCGS).

Wheat allergy occurs when your body creates antibodies to wheat proteins causing a potentially serious anaphylactic reaction. It’s important to see a health professional who’s experienced with gastrointestinal issues to help reach the correct diagnosis.

If you have celiac disease, it’s important that you avoid gluten completely to help prevent severe discomfort and side effects. If you have NCGS, you may be able to significantly reduce your gluten intake and have a resolution of symptoms (1, 2).

Those with wheat allergy will need to avoid any wheat in their diet, which means that may also follow a strict gluten-free diet (3).

Here’s a complete guide to a gluten-free diet, including a simple sample menu. First, let’s start with the basics.

Gluten is a family of proteins found in wheat, barley, rye, and spelt.

Its name comes from the Latin word for glue. It gives flour a sticky consistency when it’s mixed with water (4).

This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked. It also gives bread a chewy and satisfying texture (5).

Some people have uncomfortable gastrointestinal symptoms after eating foods that contain gluten. Severe reactions can occur in people diagnosed with celiac disease.

Celiac disease is an autoimmune disorder in which the body mistakenly attacks itself after exposure to gluten. Celiac disease affects at least 1% of the population in the Western world and can damage the intestines (6).

If eating gluten makes you feel uncomfortable, a doctor may recommend screening for celiac disease.

The most common ways to test for celiac disease include:

Blood test: Blood tests are used to look for antibodies that incorrectly interact with the gluten protein. The most common test is the tissue transglutaminase IgA (tTG-IgA) test.
Biopsy from your small intestine: People with a positive blood test will likely need to have a biopsy. During this process, a technician takes a small tissue sample from your intestine. The sample is then checked for damage (7).

It’s best to get tested for celiac disease before trying a gluten-free diet. Otherwise, it will become hard for the doctor to tell whether you have celiac disease.

People who do not have celiac disease but feel they may be sensitive to gluten might consider trying a strict gluten-free diet for a few weeks to see if their symptoms improve. It’s important to seek assistance from a healthcare professional like a dietitian before starting a gluten-free diet.

After a few weeks, you can reintroduce gluten into your diet and test for symptoms. If a gluten-free diet does not help your symptoms, something else is likely causing your digestive issues.

Summary
Gluten is a family of proteins that‘s found in certain grains. Eating it causes harmful effects in people with celiac disease and non-celiac gluten sensitivity (NCGS). People with wheat allergy also need to avoid products containing any form of wheat.

Most people can eat gluten without experiencing any side effects, but people with celiac disease cannot tolerate it.

People with other disorders like non-celiac gluten sensitivity (NCGS) and wheat allergy frequently avoid gluten too.

Celiac disease

In celiac disease, the body mistakes gluten for a foreign threat. To remove this perceived threat, the body overreacts and attacks the gluten proteins.

This attack also damages surrounding areas, like the gut wall. Not only can this lead to nutrient deficiencies and severe digestive issues, but it can also increase the risk of many harmful diseases (7).

People with celiac disease often experience symptoms such as:

diarrhea or constipation
sharp stomach pain
stomach discomfort
bloating
weight loss
skin rashes

Interestingly, some people with celiac disease do not experience digestive symptoms. Instead, they may experience other symptoms like:

fatigue
anemia
depression

These symptoms are common in many other medical conditions, making celiac disease difficult to diagnose (9).

Non-celiac gluten sensitivity (NCGS)

NCGS is believed to affect around 0.6%–13% of people (1).

People diagnosed as having NCGS do not test positive for celiac disease or wheat allergy, but they still feel uncomfortable after eating gluten (10).

Symptoms of NCGS are similar to those of celiac disease and can include (1):

stomach pain
bloating
changes in bowel movements
tiredness
skin rashes

NCGS can be complicated to identify because there are currently no specific lab or tissue tests to diagnose it conclusively.

There have been a few very small studies where people who did not have celiac disease or wheat allergy were given gluten-free or gluten-containing test foods. The participants did not know which test foods they were eating.

When asked to describe symptoms after each challenge, most of the participants were unable to correctly identify gluten-containing test foods. Researchers point out that other triggers besides gluten may be involved (11).

Also, other irritants like FODMAPs may be causing these symptoms. FODMAPs are short-chain carbohydrates that can cause digestive problems. They include fermentable (12):

oligosaccharides
disaccharides
monosaccharides
polyols

Larger human studies are needed to help pinpoint the possible causes of NCGS. Before going on a gluten-free diet, it’s best to consult a healthcare professional with expertise in this area (13).

Following a gluten-free diet without first testing for celiac disease or wheat allergy may delay the proper diagnosis and treatment. If you think gluten makes you uncomfortable, it’s best to let a healthcare professional know. They can help determine whether a gluten-free diet may be beneficial for you.

Gluten ataxia

Similar to celiac disease, gluten ataxia is an autoimmune disorder.

This disorder causes the body’s immune system to attack the nervous system in response to gluten ingestion. This can cause a range of neurological symptoms.

In particular, gluten ataxia can cause balance, coordination, and motor control issues.

According to one review, gluten ataxia typically affects individuals over age 50 years and accounts for approximately 15% of all ataxia diagnoses. Ataxias are a group of disorders that affect balance and coordination (14).

A gluten-free diet is recommended to help reduce symptoms of gluten ataxia and prevent further damage to the nervous system.

Wheat allergies

Wheat allergy is a type of allergic reaction that occurs in response to one or more wheat proteins (15).

It can cause symptoms like:

hives
headache
difficulty breathing
nasal congestion
swelling or irritation of the mouth or throat

In severe cases, it can also cause anaphylaxis, an allergic reaction that can be life threatening.

Wheat allergy is most common in children, but approximately 65% of children with wheat allergy outgrow it by age 12 years (16).

Though people with wheat allergy do not necessarily need to avoid gluten specifically, they may need to avoid certain gluten-containing foods. This includes wheat products like bread, pasta, and baked goods.

Summary
Most people can tolerate gluten without any issues. However, people with celiac disease, non-celiac gluten sensitivity (NCGS), gluten ataxia, and wheat allergy may need to avoid foods containing gluten.

Completely avoiding gluten can be challenging, as it’s found in many common ingredients that are added to foods and beverages.

Wheat is the main source of gluten in the diet. Wheat-based products include (17):

wheat bran
wheat flour
spelt
durum
kamut
semolina

Other gluten sources include (5):

barley
rye
triticale, a hybrid crop that combines wheat and rye
malt
brewer’s yeast

Below are some items that may have gluten-containing ingredients added to them:

Bread: all wheat-based bread
Pasta: all wheat-based pasta
Cereals: most types of cereal, unless they’re labeled gluten-free
Baked goods: cakes, cookies, muffins, bread crumbs, pastries
Snack foods: candy, muesli bars, crackers, prepackaged convenience foods, roasted nuts, flavored chips, pretzels
Sauces: soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings
Beverages: beer and some flavored alcoholic beverages
Other items: pizza, couscous, broth (unless it’s labeled gluten-free)

Many gluten-free products are now widely available, but it is important to read the ingredient section of the food label on most of the foods you buy.

Labels may include additional statements like “processed in a facility that also processes wheat-based foods.” Oats are naturally gluten-free but may be processed with other wheat-containing foods.

Oats are naturally gluten-free. However, they’re often contaminated with gluten, as they might be processed in the same factory as wheat-based foods (18).

Summary
Completely avoiding gluten can be challenging, as it’s found in many common foods and beverages. The best way to completely avoid it is to eat whole, single-ingredient foods or carefully check the ingredient labeling of food products.

Gluten-free diets can be expensive and may lack important nutrients if not properly planned. There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals. It can be very helpful to work with a registered dietitian to make sure you are meeting all your nutritional needs.

The following items are naturally gluten-free:

Meat, fish, and poultry: all types, except battered or coated meats
Eggs: whole eggs, egg whites, egg yolks
Dairy: unflavored dairy products, including, plain milk, yogurt, and cheese
Fruits: berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
Vegetables: broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
Grains: quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, oats (if they’re labeled gluten-free)
Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal or flour, coconut flour, tapioca flour
Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, etc.
Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
Beverages: most beverages, except for beer (unless it’s labeled gluten-free)

If you’re ever unsure if an item contains gluten, it’s best to read the nutrition label carefully.

Summary
A gluten-free diet has plenty of options, allowing you to create a variety of nutritious and delicious recipes.

Here’s a sample menu with delicious, gluten-free meals.

Feel free to swap suggestions according to your liking or add extra meals and snacks to fit your needs. Heartbeet Kitchen offers some excellent recipes for gluten-free snacks and entrees.

Monday

Breakfast: overnight chia seed pudding with 2 tbsp (30 grams) chia seeds, 1 cup (285 grams) Greek yogurt, 1/2 tsp (2.5 mL) vanilla extract, and sliced fruits of your choice
Lunch: chicken, lentil, and veggie soup
Dinner: steak tacos with steak, mushrooms, and spinach served in gluten-free corn tortillas

Tuesday

Breakfast: omelet with veggies
Lunch: quinoa salad with sliced tomatoes, cucumber, spinach, and avocado
Dinner: shrimp skewers with a garden salad

Wednesday

Breakfast: oatmeal with fresh berries and walnuts
Lunch: tuna salad containing hard-boiled eggs
Dinner: chicken and broccoli stir-fry with olive oil and gluten-free soy or tamari sauce

Thursday

Breakfast: gluten-free toast with avocado and an egg
Lunch: burrito bowl with black beans, rice, guacamole, and fajita veggies
Dinner: garlic and butter shrimp served with a side salad

Friday

Breakfast: banana-berry smoothie with 1/2 medium banana, 1/2 cup (95 grams) mixed berries, 1/4 cup (71 grams) Greek yogurt, and 1/4 cup (59 mL) milk
Lunch: chicken salad wrap, using a gluten-free wrap
Dinner: baked salmon served with baked potatoes, broccoli, carrots, and green beans

Saturday

Breakfast: mushroom and zucchini frittata
Lunch: stuffed bell pepper with ground beef, brown rice, tomatoes, and cheese
Dinner: roasted chicken and veggie quinoa salad

Sunday

Breakfast: two poached eggs with a slice of gluten-free bread
Lunch: chicken salad dressed in olive oil
Dinner: grilled lamb with roasted vegetables

Summary
This sample gluten-free menu provides a variety of healthy food options that are rich in nutrients.

A gluten-free diet can be expensive to follow and may lack important nutrients if not planned carefully. It’s necessary for those with celiac disease or other gluten-related disorders, but it may not be appropriate for everyone.

May help relieve digestive symptoms

Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms like:

bloating
diarrhea or constipation
gas
fatigue

Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS (19).

According to one study involving 856 people with celiac disease, those who did not follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared with those on a gluten-free diet (20).

Can help reduce chronic inflammation in those with celiac disease

Inflammation is a natural process that helps the body treat and heal infection.

Sometimes inflammation can get out of hand and last weeks, months, or even years. This is known as chronic inflammation and may lead to various health problems in the long run (21).

A gluten-free diet can help reduce chronic inflammation in those with celiac disease.

In fact, a gluten-free diet can help reduce markers of inflammation, like antibody levels, and may also help treat gut damage that gluten-related inflammation in those with celiac disease causes (22).

People with NCGS may also have low levels of inflammation, but it’s not completely clear if a gluten-free diet can help reduce their inflammation (23, 24).

May help boost energy

People with celiac disease often feel tired or sluggish. They may also experience brain fog, which is characterized by confusion, forgetfulness, and difficulty focusing (8, 25).

These symptoms may result from nutrient deficiencies caused by damage to the gut. For example, an iron deficiency can lead to anemia, which is common in celiac disease (26).

If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and relieve tiredness and sluggishness.

According to one literature review, people with celiac disease experienced significantly more fatigue than those without celiac disease. Additionally, five of the seven studies included in the review concluded that following a gluten-free diet was effective at reducing fatigue (27).

Possible weight changes

You may experience some weight loss when you first start following a gluten-free diet.

Some weight loss may be due to eliminating many processed foods like cookies, cakes, and other snack foods. But some weight loss may occur due to the restrictive nature of the diet or the lack of planned balanced meals.

Gluten-free options do not always mean they are “healthy” or “nutritious.” Some processed gluten-free products like cakes, pastries, and snacks can be high in calories with few nutrients. They can cause weight gain if they’re eaten regularly.

A gluten-free diet is not considered a weight loss diet. It’s important that everyone focus on eating more fruits, vegetables, lean proteins, dairy, and healthy fats in place of more highly processed foods.

Summary
A gluten-free diet is important for those with celiac disease and other gluten-related disorders. It can help ease digestive symptoms, reduce inflammation, and boost energy. It should not be considered a weight loss diet.

A gluten-free diet could lead to nutritional deficiencies and may have downsides for those who do not have a diagnosis that requires elimination of gluten.

Risk of a nutritional deficiency

People who have celiac disease are at risk of several nutrient deficiencies, including deficiencies in (28):

fiber
iron
calcium
zinc
folate (vitamin B9)
vitamin B12
vitamin D

Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies (29, 30).

This may be because many gluten-free food products are often lower in protein and fiber yet higher in saturated fat, sodium, and carbohydrates compared with their gluten-containing counterparts (31).

Moreover, many gluten-free versions of foods are not fortified with B vitamins like folate.

Since fortified bread is a major source of B vitamins, people on a gluten-free diet may be at risk of vitamin B deficiencies. This is especially concerning for pregnant people with celiac disease, as B vitamins are vital for fetal growth and development (32).

Working with a registered dietitian can help you plan balanced meals that meet your nutritional needs. Vitamin and mineral supplementation may be recommended for those unable to get adequate amounts of these nutrients.

Constipation

Constipation is a common side effect of a gluten-free diet.

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 (29, 33).

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 (34).

If you experience constipation on a gluten-free diet, aim to eat more fiber-rich foods like:

broccoli
beans
lentils
Brussels sprouts
berries

Cost

Following a gluten-free diet can be difficult on a tight budget.

Research shows that gluten-free foods are almost 2 1/2 times more expensive than their regular counterparts (19).

This is because gluten-free products cost manufacturers more money to make. For example, gluten-free foods must pass stricter testing and avoid cross-contamination.

If you’re on a tight budget, you might consider trying to choose fresh produce items when they’re in season, using frozen or canned fruits and veggies, which are nutritious and affordable, buying grain items in bulk, and using beans and legumes as high fiber protein choices to help save money.

Can make socializing difficult

Many social situations revolve around food.

This can make it difficult to socialize if you’re following a gluten-free diet. While many restaurants have gluten-free options, there’s still a risk of food being contaminated with traces of gluten (35).

Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging (36).

That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.

For example, if you’re eating out, consider calling the restaurant beforehand to see if they have gluten-free options. If you’re going to a social gathering, consider eating ahead of time or bringing your own food.

Summary
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 more expensive compared with eating a gluten-containing diet and may make social situations difficult.

These tips can help you follow a gluten-free diet successfully:

Reading food labels: Practice reading food labels so you can easily identify gluten-free foods.
Telling your friends: If your friends know that you’re following a gluten-free diet, they’re more likely to choose places with gluten-free options when you eat out.
Buying a gluten-free cookbook: Reading gluten-free cookbooks may help you be more creative with your cooking and make meals more enjoyable.
Planning ahead: If you’re traveling, researching places to eat and shop can be helpful. Otherwise, plan your diet around plenty of whole, single-ingredient foods like fruits, vegetables, and lean proteins.
Using separate cooking utensils: If you share a kitchen with friends or family members, make sure you use separate cooking and cleaning equipment. This can help prevent cross-contamination to avoid negative side effects.
Bringing your own food: If you’re visiting family, consider taking foods like gluten-free bread and pasta with you to help you feel more included in family meals.

If you do not have celiac disease or gluten sensitivity, there’s no need to follow a gluten-free diet. While it has many health benefits, it may not be suitable for everyone.

Summary
Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps like reading food labels and planning ahead can help.

Most people can eat gluten without any negative effects.

Those with celiac disease, NCGS, and other gluten-related disorders need to avoid it, as it can cause harmful symptoms.

While a gluten-free diet can be restrictive, there are plenty of nutritious and delicious options available.

Eating more fruits, vegetables, lean protein, dairy, and healthy fats can enhance overall health, and with careful planning, it can meet your nutritional needs. Supplements may still be needed, so working with a healthcare professional like a registered dietitian can be very helpful in creating a dietary plan that meets your needs.

A gluten-free diet may provide many health benefits, especially if you have celiac disease or a gluten-related disorder.

If you do, following a gluten-free diet can help ease digestive symptoms, reduce inflammation, and boost your energy levels.

Just one thing

Try this today: Though transitioning to a gluten-free diet can be challenging, there are lots of delicious and nutritious foods you can enjoy. Check out this article for a comprehensive list of over 50 gluten-free items you can easily add to your diet.

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What to Avoid, Sample Menu, Benefits & Tips

The protein gluten is found in items like wheat products, beer, and pasta. It may cause digestive symptoms in some people, including those with celiac disease.

A gluten-free diet involves excluding foods that contain the protein gluten like wheat and rye products.

Most studies on gluten-free diets have involved people with celiac disease. However, gluten in the diet can affect other health conditions like non-celiac gluten sensitivity (NCGS).

Those with wheat allergy will need to avoid any wheat in their diet, which means that may also follow a strict gluten-free diet (3).

Here’s a complete guide to a gluten-free diet, including a simple sample menu. First, let’s start with the basics.

Gluten is a family of proteins found in wheat, barley, rye, and spelt.

Its name comes from the Latin word for glue. It gives flour a sticky consistency when it’s mixed with water (4).

This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked. It also gives bread a chewy and satisfying texture (5).

Some people have uncomfortable gastrointestinal symptoms after eating foods that contain gluten. Severe reactions can occur in people diagnosed with celiac disease.

If eating gluten makes you feel uncomfortable, a doctor may recommend screening for celiac disease.

The most common ways to test for celiac disease include:

Blood test: Blood tests are used to look for antibodies that incorrectly interact with the gluten protein. The most common test is the tissue transglutaminase IgA (tTG-IgA) test.
Biopsy from your small intestine: People with a positive blood test will likely need to have a biopsy. During this process, a technician takes a small tissue sample from your intestine. The sample is then checked for damage (7).

It’s best to get tested for celiac disease before trying a gluten-free diet. Otherwise, it will become hard for the doctor to tell whether you have celiac disease.

After a few weeks, you can reintroduce gluten into your diet and test for symptoms. If a gluten-free diet does not help your symptoms, something else is likely causing your digestive issues.

Summary
Gluten is a family of proteins that‘s found in certain grains. Eating it causes harmful effects in people with celiac disease and non-celiac gluten sensitivity (NCGS). People with wheat allergy also need to avoid products containing any form of wheat.

Most people can eat gluten without experiencing any side effects, but people with celiac disease cannot tolerate it.

People with other disorders like non-celiac gluten sensitivity (NCGS) and wheat allergy frequently avoid gluten too.

Celiac disease

In celiac disease, the body mistakes gluten for a foreign threat. To remove this perceived threat, the body overreacts and attacks the gluten proteins.

People with celiac disease often experience symptoms such as:

diarrhea or constipation
sharp stomach pain
stomach discomfort
bloating
weight loss
skin rashes

Interestingly, some people with celiac disease do not experience digestive symptoms. Instead, they may experience other symptoms like:

fatigue
anemia
depression

These symptoms are common in many other medical conditions, making celiac disease difficult to diagnose (9).

Non-celiac gluten sensitivity (NCGS)

NCGS is believed to affect around 0.6%–13% of people (1).

People diagnosed as having NCGS do not test positive for celiac disease or wheat allergy, but they still feel uncomfortable after eating gluten (10).

Symptoms of NCGS are similar to those of celiac disease and can include (1):

stomach pain
bloating
changes in bowel movements
tiredness
skin rashes

NCGS can be complicated to identify because there are currently no specific lab or tissue tests to diagnose it conclusively.

Also, other irritants like FODMAPs may be causing these symptoms. FODMAPs are short-chain carbohydrates that can cause digestive problems. They include fermentable (12):

oligosaccharides
disaccharides
monosaccharides
polyols

Larger human studies are needed to help pinpoint the possible causes of NCGS. Before going on a gluten-free diet, it’s best to consult a healthcare professional with expertise in this area (13).

Gluten ataxia

Similar to celiac disease, gluten ataxia is an autoimmune disorder.

This disorder causes the body’s immune system to attack the nervous system in response to gluten ingestion. This can cause a range of neurological symptoms.

In particular, gluten ataxia can cause balance, coordination, and motor control issues.

A gluten-free diet is recommended to help reduce symptoms of gluten ataxia and prevent further damage to the nervous system.

Wheat allergies

Wheat allergy is a type of allergic reaction that occurs in response to one or more wheat proteins (15).

It can cause symptoms like:

hives
headache
difficulty breathing
nasal congestion
swelling or irritation of the mouth or throat

In severe cases, it can also cause anaphylaxis, an allergic reaction that can be life threatening.

Wheat allergy is most common in children, but approximately 65% of children with wheat allergy outgrow it by age 12 years (16).

Summary
Most people can tolerate gluten without any issues. However, people with celiac disease, non-celiac gluten sensitivity (NCGS), gluten ataxia, and wheat allergy may need to avoid foods containing gluten.

Completely avoiding gluten can be challenging, as it’s found in many common ingredients that are added to foods and beverages.

Wheat is the main source of gluten in the diet. Wheat-based products include (17):

wheat bran
wheat flour
spelt
durum
kamut
semolina

Other gluten sources include (5):

barley
rye
triticale, a hybrid crop that combines wheat and rye
malt
brewer’s yeast

Below are some items that may have gluten-containing ingredients added to them:

Bread: all wheat-based bread
Pasta: all wheat-based pasta
Cereals: most types of cereal, unless they’re labeled gluten-free
Baked goods: cakes, cookies, muffins, bread crumbs, pastries
Snack foods: candy, muesli bars, crackers, prepackaged convenience foods, roasted nuts, flavored chips, pretzels
Sauces: soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings
Beverages: beer and some flavored alcoholic beverages
Other items: pizza, couscous, broth (unless it’s labeled gluten-free)

Many gluten-free products are now widely available, but it is important to read the ingredient section of the food label on most of the foods you buy.

Oats are naturally gluten-free. However, they’re often contaminated with gluten, as they might be processed in the same factory as wheat-based foods (18).

Summary
Completely avoiding gluten can be challenging, as it’s found in many common foods and beverages. The best way to completely avoid it is to eat whole, single-ingredient foods or carefully check the ingredient labeling of food products.

The following items are naturally gluten-free:

Meat, fish, and poultry: all types, except battered or coated meats
Eggs: whole eggs, egg whites, egg yolks
Dairy: unflavored dairy products, including, plain milk, yogurt, and cheese
Fruits: berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
Vegetables: broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
Grains: quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, oats (if they’re labeled gluten-free)
Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal or flour, coconut flour, tapioca flour
Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, etc.
Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
Beverages: most beverages, except for beer (unless it’s labeled gluten-free)

If you’re ever unsure if an item contains gluten, it’s best to read the nutrition label carefully.

Summary
A gluten-free diet has plenty of options, allowing you to create a variety of nutritious and delicious recipes.

Here’s a sample menu with delicious, gluten-free meals.

Feel free to swap suggestions according to your liking or add extra meals and snacks to fit your needs. Heartbeet Kitchen offers some excellent recipes for gluten-free snacks and entrees.

Monday

Breakfast: overnight chia seed pudding with 2 tbsp (30 grams) chia seeds, 1 cup (285 grams) Greek yogurt, 1/2 tsp (2.5 mL) vanilla extract, and sliced fruits of your choice
Lunch: chicken, lentil, and veggie soup
Dinner: steak tacos with steak, mushrooms, and spinach served in gluten-free corn tortillas

Tuesday

Breakfast: omelet with veggies
Lunch: quinoa salad with sliced tomatoes, cucumber, spinach, and avocado
Dinner: shrimp skewers with a garden salad

Wednesday

Breakfast: oatmeal with fresh berries and walnuts
Lunch: tuna salad containing hard-boiled eggs
Dinner: chicken and broccoli stir-fry with olive oil and gluten-free soy or tamari sauce

Thursday

Breakfast: gluten-free toast with avocado and an egg
Lunch: burrito bowl with black beans, rice, guacamole, and fajita veggies
Dinner: garlic and butter shrimp served with a side salad

Friday

Breakfast: banana-berry smoothie with 1/2 medium banana, 1/2 cup (95 grams) mixed berries, 1/4 cup (71 grams) Greek yogurt, and 1/4 cup (59 mL) milk
Lunch: chicken salad wrap, using a gluten-free wrap
Dinner: baked salmon served with baked potatoes, broccoli, carrots, and green beans

Saturday

Breakfast: mushroom and zucchini frittata
Lunch: stuffed bell pepper with ground beef, brown rice, tomatoes, and cheese
Dinner: roasted chicken and veggie quinoa salad

Sunday

Breakfast: two poached eggs with a slice of gluten-free bread
Lunch: chicken salad dressed in olive oil
Dinner: grilled lamb with roasted vegetables

Summary
This sample gluten-free menu provides a variety of healthy food options that are rich in nutrients.

May help relieve digestive symptoms

Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms like:

bloating
diarrhea or constipation
gas
fatigue

Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS (19).

Can help reduce chronic inflammation in those with celiac disease

Inflammation is a natural process that helps the body treat and heal infection.

Sometimes inflammation can get out of hand and last weeks, months, or even years. This is known as chronic inflammation and may lead to various health problems in the long run (21).

A gluten-free diet can help reduce chronic inflammation in those with celiac disease.

People with NCGS may also have low levels of inflammation, but it’s not completely clear if a gluten-free diet can help reduce their inflammation (23, 24).

May help boost energy

People with celiac disease often feel tired or sluggish. They may also experience brain fog, which is characterized by confusion, forgetfulness, and difficulty focusing (8, 25).

These symptoms may result from nutrient deficiencies caused by damage to the gut. For example, an iron deficiency can lead to anemia, which is common in celiac disease (26).

If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and relieve tiredness and sluggishness.

Possible weight changes

You may experience some weight loss when you first start following a gluten-free diet.

Summary
A gluten-free diet is important for those with celiac disease and other gluten-related disorders. It can help ease digestive symptoms, reduce inflammation, and boost energy. It should not be considered a weight loss diet.

A gluten-free diet could lead to nutritional deficiencies and may have downsides for those who do not have a diagnosis that requires elimination of gluten.

Risk of a nutritional deficiency

People who have celiac disease are at risk of several nutrient deficiencies, including deficiencies in (28):

fiber
iron
calcium
zinc
folate (vitamin B9)
vitamin B12
vitamin D

Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies (29, 30).

This may be because many gluten-free food products are often lower in protein and fiber yet higher in saturated fat, sodium, and carbohydrates compared with their gluten-containing counterparts (31).

Moreover, many gluten-free versions of foods are not fortified with B vitamins like folate.

Constipation

Constipation is a common side effect of a gluten-free diet.

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 (29, 33).

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 (34).

If you experience constipation on a gluten-free diet, aim to eat more fiber-rich foods like:

broccoli
beans
lentils
Brussels sprouts
berries

Cost

Following a gluten-free diet can be difficult on a tight budget.

Research shows that gluten-free foods are almost 2 1/2 times more expensive than their regular counterparts (19).

This is because gluten-free products cost manufacturers more money to make. For example, gluten-free foods must pass stricter testing and avoid cross-contamination.

Can make socializing difficult

Many social situations revolve around food.

Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging (36).

That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.

Summary
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 more expensive compared with eating a gluten-containing diet and may make social situations difficult.

These tips can help you follow a gluten-free diet successfully:

Reading food labels: Practice reading food labels so you can easily identify gluten-free foods.
Telling your friends: If your friends know that you’re following a gluten-free diet, they’re more likely to choose places with gluten-free options when you eat out.
Buying a gluten-free cookbook: Reading gluten-free cookbooks may help you be more creative with your cooking and make meals more enjoyable.
Planning ahead: If you’re traveling, researching places to eat and shop can be helpful. Otherwise, plan your diet around plenty of whole, single-ingredient foods like fruits, vegetables, and lean proteins.
Using separate cooking utensils: If you share a kitchen with friends or family members, make sure you use separate cooking and cleaning equipment. This can help prevent cross-contamination to avoid negative side effects.
Bringing your own food: If you’re visiting family, consider taking foods like gluten-free bread and pasta with you to help you feel more included in family meals.

If you do not have celiac disease or gluten sensitivity, there’s no need to follow a gluten-free diet. While it has many health benefits, it may not be suitable for everyone.

Summary
Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps like reading food labels and planning ahead can help.

Most people can eat gluten without any negative effects.

Those with celiac disease, NCGS, and other gluten-related disorders need to avoid it, as it can cause harmful symptoms.

While a gluten-free diet can be restrictive, there are plenty of nutritious and delicious options available.

A gluten-free diet may provide many health benefits, especially if you have celiac disease or a gluten-related disorder.

If you do, following a gluten-free diet can help ease digestive symptoms, reduce inflammation, and boost your energy levels.

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menu for the week, list of permitted and prohibited foods, results, reviews of nutritionists

The name of the gluten-free diet speaks for itself. All foods in the diet are gluten-free, 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 .

Recently, a 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: indications, menus, grocery lists

Contents:

➦ What is a gluten-free diet

➦ Indications for a gluten-free diet

lose weight?

➦ Pros of a Gluten Free Diet

➦ Cons of a Gluten Free Diet

➦ Gluten Free

➦ Sample Weekly Meal (Gluten Free)

➦ What nutritionists say about diet

➦ Conclusions

Gluten is a plant protein (gluten) found in seeds cereal plants such as wheat, rye, barley. It has been found that some people have difficulty digesting it (gluten indigestion, celiac disease). Several years ago, articles and books were published on the benefits of gluten-free foods. From that moment on, many people, even gluten-tolerant people, excluded it from their diet without any diagnosis, considering it unhealthy. Entrepreneurs picked up this trend, and products labeled “gluten free” appeared on sale. In this article, we figure out whether a gluten-free diet is healthy or just another tribute to fashion.

What is a gluten-free diet?

Gluten provides looseness and moisture to baked goods and is therefore found in many foods. And this is not only directly wheat, rye, barley, but also everything that contains them: bakery, confectionery and pasta, pearl barley, couscous, bulgur, semolina, wheat germ, matzo, beer and even prepared meat products (sausages, sausage) , sauces, drinks. In addition, gluten is present in some beauty products, such as lip balm.

The gluten-free diet has become widespread today not only among patients with celiac disease, but also among adherents of PP. Many believe that it has health benefits, allowing you to lose weight, improve digestion, increase physical and mental activity, and improve immunity. Adherents of this nutrition system indicate that with its help they were able to get rid of symptoms such as heaviness in the stomach, bloating, and flatulence.

A gluten-free diet is usually prescribed by your doctor. Its essence is the rejection of all products containing gluten. As cereals, you need to use rice, buckwheat, millet, oats marked gluten free, quinoa, make sure that there are no forbidden cereals in soups, eat gluten-free pasta and bread. Vegetables, fruits and berries in any form are allowed. Useful nuts, eggs, dairy products without stabilizers, natural meat, fish and seafood, as well as vegetable oil, honey, tea. Is a gluten-free diet suitable for everyone and who needs such a diet in the first place?

Indications for a gluten-free diet

A gluten-free diet may be helpful for people with wheat allergy, gluten intolerance and hypersensitivity, in which people experience abdominal cramps, diarrhea, and extreme fatigue after eating gluten-containing foods. Gluten intolerance (celiac disease) differs from other types of intolerance (such as lactose) in that it is the responsibility of the immune system.

Celiac disease is an autoimmune disease that occurs in people with a genetic predisposition to gluten intolerance. Pathological changes in the body are caused by proteins present in wheat (gliadin), barley (secalin) and rye (hordein). All of them are united under one name – gluten.

The danger of celiac disease lies in the rather difficult recognition. It is difficult to detect, external symptoms are similar for many diseases, so nine out of ten patients are unaware of it. People can live for years and not know that they have such a pathology. An accurate diagnosis can only be established with the help of special studies: a biopsy of the intestinal wall and a blood test.

Celiac disease symptoms are:0014

dull pain in the abdomen

pain in the joints

rash on the skin and mucous membranes

chronic fatigue syndrome.

When a person with celiac disease eats food containing this vegetable protein, their immune system is activated, which leads to dysfunction of the parietal digestion and malabsorption in the small intestine. An improperly functioning intestine is not able to assimilate even processed substances. Malabsorption syndrome causes a nutrient deficiency, an acute lack of vitamins and nutrients and causes severe disorders of the body’s internal homeostasis. Thus, celiac disease often leads to thinning of the bone tissue (osteopenia or osteoporosis), iron deficiency anemia and other serious diseases.

Gluten intolerance is diagnosed for the first time at the age of 7-8 months, when the child is given the first complementary food – porridge. Since the intestines with this pathology are not able to process gluten, characteristic signs appear after eating – stool disorder, gas formation, skin rash. The consequences of this disease are anemia and developmental delay. Given that gluten can accumulate in the body, having a negative impact on the functioning of the gastrointestinal tract as a whole, the only way to ensure the normal development of the child is to exclude foods containing gluten from the diet. Thus, a gluten-free diet is a must for children with gluten intolerance. Such a diet can turn the tide, restore the intestinal wall, eliminate symptoms, and thus reduce the risk of complications such as anemia, lactose intolerance, or osteoporosis caused by nutritional deficiencies.

People with type 1 diabetes, ataxia, irritable bowel disease and some mental disorders are also prone to gluten intolerance. In all other cases, avoiding gluten without a diagnosis mistakenly deprives the body of important nutrients.

“Gluten proteins are rich in proline, an amino acid that makes them less accessible than others to digestive enzymes,” explains Dr. Nadine Cerf-Bensoussan, Director of Research at Inserm, a French health institute. “Because of this, when gluten is digested, small fragments remain. In patients with celiac disease or wheat allergy, some of these fragments may not be adequately recognized by the immune system.”

Typical symptoms of gluten intolerance:

bloating
fatigue
diarrhea
skin lesions
convulsions.

With regard to gluten sensitivity (NCGS), this phenomenon was first described in 1978 and has been the subject of scientific consensus for many years. Doctors define this condition as a clinical condition in which gluten ingestion results in digestive and non-digestive symptoms that regress with a gluten-free diet.

The mechanism of gluten’s effect on digestive function in people with gluten sensitivity is not based on autoimmune mechanisms, as in celiac disease, nor on allergic mechanisms, as in wheat allergy. Some scientists consider the main reason for the peculiarities of the nervous system. In some people, the nerve signals sent from the intestinal tract to the brain can increase, reducing intestinal permeability, which causes symptoms such as bloating or diarrhea. It most often occurs in those who are under stress, anxiety, or depression.

But is a gluten-free diet necessary if you don’t have celiac disease, a wheat allergy, or a gluten hypersensitivity?

Scientists say that in some inflammatory bowel reactions, such as irritable bowel syndrome, gluten is not the culprit and does not exacerbate inflammation. However, people suffering from inflammatory diseases of the digestive system claim that they feel better without gluten. What explains this?

When we remove foods containing gluten, we also remove other substances such as fructans, which can cause intestinal fermentation and inflammation of the digestive tract. It is difficult to identify the main culprits and not always gluten. But many doctors believe that eliminating gluten from food in this case can still relieve the symptoms of IBS and recommend sticking to a gluten-free diet during flare-ups.

Avoiding gluten may also be recommended for type 1 diabetics. Since this is an autoimmune disease, there is a clear connection with celiac disease. As for the effect of a gluten-free diet on type 2 diabetes, it depends primarily on the food hygiene adopted. If we are talking about replacing wheat and its derivatives with industrial products, such as gluten-free bread, pizza, cookies, then this effect is on the contrary harmful, since these products are often enriched with sugar and fats, and the flour used has a high glycemic index. If cutting out gluten means eating healthier by reducing the proportion of industrial products and increasing the intake of fruits, vegetables, meat and fish, then such an impact on health parameters can be positive.

Some mental illnesses have been found to be linked to eating gluten products. Once in the body of a patient with autism or schizophrenia, the peptides into which gluten breaks down are not completely broken down into amino acids. Some of them penetrate into the blood and into the brain, causing an effect similar to opium. A gluten-free diet can also help these people.

Is it possible to give up gluten to lose weight?

Many people use a gluten-free diet for weight loss, as it is often associated with a healthy lifestyle and significant weight loss. How justified is this?

But a gluten-free diet is not a Dukan or Atkins diet! It should not be forgotten that its main task is to help people with celiac disease or gluten intolerance find food adapted to their pathology. However, it really can help you lose weight. The explanation is simple. Since gluten is present in most industrial foods, eliminating them from your diet, such as cutting out starchy foods, can lead to weight loss.

It all depends on the composition of the gluten-free diet. If, after removing foods containing gluten, you do not change your diet and lifestyle, the effect can be, on the contrary, negative.

Some gluten free foods have been found to contain 1.5 times more calories and 4 times more fat than their gluten free counterparts.

Indeed, most foods that offer an alternative to gluten are often high in fat and, unlike gluten, are very low in satiation. As a result, you have to eat twice as much, which usually leads to weight gain.

In addition, limiting our body in nutrition, we signal the brain about the need to accumulate reserves: it is known that any sharp food restriction makes the brain store up in case of hunger. Thus, gluten itself does not affect weight loss or weight gain.

On the other hand, it should be noted that a gluten-free diet causes real changes at the metabolic level. This is due to an increase in the levels of kynurenine and 3-aminoisobutyric acid, elements that play a key role in fat oxidation, as well as in the regulation of an autoimmune response that helps eliminate fat.

In summary, if people with gluten intolerance, wheat allergy or celiac disease would benefit from removing this protein from their diet, then those who just want to lose weight should reconsider their diet and exercise.

Benefits of a gluten-free diet

Indications for a gluten-free diet

More and more people are becoming adherents of this diet, claiming that the transition to a gluten-free diet is accompanied by positive changes in health, figure and general well-being.

Indeed, gluten-free food often leads to:

improved digestion and, consequently, a flatter stomach
reduced frequency of digestive disorders accompanied by abdominal pain, bloating, flatulence, diarrhea, etc.
strengthening the immune system
resistance to inflammation, migraine and joint pain
boosting energy and vitality
getting rid of depression
improving skin texture and complexion
weight loss.

Consider this in more detail. One of the harmful effects of gluten on the body is directed to the permeability of the intestinal wall, as a result of which the absorption of nutrients is no longer optimal. By reducing or eliminating gluten completely, you can ensure that your body absorbs nutrients better, and thus avoid various health problems associated with our diet.

In general, people who reduced or eliminated gluten from their eating habits saw an improvement in their digestive comfort. In addition, a properly functioning intestine is a guarantee of a healthy intestinal microflora, which is closely related to the immune system (the microbiota makes up 70% of the effectiveness of our immune system).

Adherents of a gluten-free diet promise that by eliminating grains from the diet, you can lose up to 3 kg per week, cleanse yourself of toxins, and normalize the functioning of the entire digestive tract.

Switching to gluten-free foods will improve your overall health and fitness. For this reason, many athletes exclude this protein from their plate.

A large number of people sensitive to the effects of gluten agree that after stopping the intake of gluten-containing foods, their sleep has become deeper and better. Thus, in addition to optimizing nutrition and improving physical fitness, a gluten-free diet allows you to enjoy better quality sleep.

Cereals are known to contain sugar, which should be constantly monitored. Limiting or eliminating gluten grains allows you to consume less sugar daily, which is already good for health.

We see that gluten affects the quality of life at different levels: digestive comfort, weight, sleep, immunity. Thus, a gluten-free diet gives energy, strengthens from the inside, improves the outside and, above all, allows you to put an end to digestive problems. In any case, people who suffer from gluten intolerance, allergies to wheat, or suspect an adverse effect of this protein on their health should stop eating it.

Disadvantages of a gluten-free diet

The global gastroenterology community estimates that no more than 1% of the population suffers from celiac disease. Gluten is really bad for them. It is also best to remove it from the diet of people with non-celiac gluten intolerance and allergies to gluten. However, for most of the inhabitants of the planet, the protein of wheat, rye, oats and barley is not only harmless, but also necessary.

Gluten is a source of vitamins, trace elements and 18 amino acids (including those not synthesized by the body). It contains important minerals – iron, zinc, folic acid, vitamins – groups B and D, is necessary for the absorption of phosphorus and calcium, which helps to strengthen bone tissue. In addition, gluten is a fiber with a minimum of fat and a maximum of protein, which normalizes the functioning of the gastrointestinal tract and strengthens the immune system.

By removing all sources of gluten from our diet, we risk imbalances in vitamins and other beneficial micronutrients. And then, this protein is found not only in food products, but also in skin care and decorative cosmetics, which is just as dangerous for people with celiac disease as wheat bread. It is especially necessary to be careful when choosing lipstick and toothpaste, something that can hypothetically end up in the stomach. I wonder if the followers of the gluten-free diet “for everyone” know about this and how far they are ready to go, following the fashion?

Let’s form the main negative aspects of a gluten-free diet:

➤ the risk of getting a deficiency of B vitamins, iron, calcium and folic acid

➤ the need to constantly study the composition of all purchased products (including care and cosmetics)

90 223 ➤ gluten free products are more expensive than gluten alternatives

➤ careful monitoring of diet is essential to prevent nutrient imbalances

In short, a gluten-free diet is not a healthy dietary option, but a treatment designed for people who have been medically diagnosed with celiac disease or gluten sensitivity. Therefore, do not rush to give up your favorite buns and homemade pancakes, as a gluten-free diet for a healthy person who does not suffer from gluten intolerance will be more likely to be harmful to health than good.

Gluten free products

A gluten-free diet is a lifesaver for those with celiac disease, gluten intolerance or wheat allergy. If your doctor advises you to stick to such a diet, you need to know the list of gluten-free foods.

Examples of gluten-free foods are:

➦ Whole grains: brown and wild rice, buckwheat, millet, amaranth, gluten-free oats

➦ All fresh fruits and vegetables

➦ Protein: legumes, nuts and seeds

➦ Meat: fresh beef, pork, lamb

➦ Poultry: fresh chicken, turkey

➦ Fish and seafood

9022 3 ➦ Traditional soy products

➦ Dairy products: milk, butter and ghee, cheese, cottage cheese, sour cream, yogurt

➦ Fats and oils: olives and olive oil, avocado and avocado oil, coconut oil, vegetable and seed oils, including sesame oil, canola oil, and sunflower oil

➦ Beverages: Water, 100% fruit juice, lemonade, coffee, tea, alcohol (wine, hard cider, gluten-free beer), sports drinks, and carbonated drinks.

Processed fruits, canned vegetables (sauce may contain gluten), dried fruits, prepared industrial meat and fish products (hot dogs, sausage, bacon, minced meat, breaded meat and fish), and dairy products are subject to additional gluten testing containing thickeners, malt, modified food starch (cheese spreads, ice cream, processed cheese, some types of yogurt, etc.). Prohibited drinks include beer, ale, and lagers made from gluten-containing grains. While most spices, sauces, and condiments are gluten-free, gluten-containing ingredients are sometimes added as emulsifiers, stabilizers, or flavor enhancers.

The following ingredients may indicate the presence of gluten in a product:

✔ modified food starch and maltodextrin (if made from wheat, as indicated on the label)

✔ malt-based ingredients, including malt vinegar, extract and malt syrup

✔ gluten stabilizer

✔ soy sauce or teriyaki

✔ wheat-based ingredients such as wheat protein and wheat flour

✔ emulsifiers (to be specified on the label)

Monday

Breakfast: milk rice porridge

Lunch: pea soup

Afternoon snack: psyllium syrniki

Dinner: slow cooker corn porridge with meatballs, salad from carrots and dried apricots

Tuesday

Breakfast: buckwheat porridge with milk

Lunch: borscht

Snack: cottage cheese casserole

Dinner: corn porridge, sauerkraut salad

Wednesday

Breakfast: sweet rice casserole

Lunch: capsicum without cereals

Afternoon snack: gluten-free apple pancakes with sour cream

Dinner: turkey schnitzels, mashed potatoes, cucumber and tomato salad with leafy greens

Thursday

Breakfast: millet porridge

Lunch: fish soup

Snack: fruit salad with honey and nuts

Dinner: pork cutlets, buckwheat porridge, beet salad with prunes

Friday

Breakfast: scrambled eggs with milk

Lunch: soup with meatballs

Afternoon snack: cheesecakes with psyllium

Dinner: fish baked with grilled vegetables and congee

Saturday

Breakfast: buckwheat porridge

Lunch: pumpkin cream soup,

Afternoon snack: fresh fruit and berry smoothies

Dinner: boiled lentil stew, beetroot, orange and cheese salad

Sunday

Breakfast: millet milk porridge

Lunch: pickle

Snack: baked apples

Dinner: fried liver with mashed potatoes and Chinese cabbage salad with cucumber.

What do nutritionists say about diet?

With thousands, maybe millions, of people around the world reporting their own positive results when switching to a gluten-free diet, what does science and evidence-based medicine have to say about this?

There are currently no scientific studies that can demonstrate with certainty and accuracy that a gluten-free diet is better for health.

This is partly because of the risk of deficiency it poses, but also because of the under-researched effects of this protein on our health.

Moreover, some scientists believe that the benefits of going gluten-free in healthy people may be due to the placebo effect: when you change your diet and are convinced that you are doing yourself well, it can generate a certain dynamism. In addition, by choosing lighter foods for digestion, you provide lightness and vigor in the body.

As for the athletes who claim that their performance increases tenfold thanks to a gluten-free diet, this is also not so simple. In the USA, a study was conducted with cyclists who were blindly put on a diet with and without gluten. No performance difference was noticed.

In order to establish gluten intolerance, laboratory tests are needed, followed by confirmation of the diagnosis by a doctor. In all cases, medical supervision or consultation with a nutritionist is necessary. But even if a food intolerance is detected, a gluten-free diet does not mean simply switching to industrial alternatives (products marked “gluten-free”), it is better to choose simple solutions: cook yourself, change food sources as much as possible, monitor the balance of nutrients in the diet.

People with an autoimmune disease, diabetes or any other medical condition should always seek the advice of their doctor before changing their eating habits. There are a lot of diseases that require an individual dietary table with the exception of fried, salty, sweet, lactose-free, etc. The number of people suffering from stomach ulcers, gastritis, gout is ten times greater than the number of patients with celiac disease. But it was the gluten-free diet that turned out to be very convenient to bring it under the trend of proper nutrition.

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The gluten-free diet is essentially a therapeutic, not a healthy, diet, the mass fad of which plays against patients with celiac disease, as it levels the severity of this problem. People with such a pathology are registered with gastroenterologists and should undergo regular examinations, including those for the prevention of nutritional deficiencies. It is doubtful that followers of fashionable dietary trends do this.

With the exception of celiac disease and wheat allergy, in which ingestion of gluten leads to an inadequate response of the body’s immune defenses, gluten does not cause allergic reactions. Gluten sensitivity, which manifests itself in minor digestive and extra-digestive symptoms, is not serious. Despite the discomfort, these people can consume it without consequences for their health. On the contrary, by eliminating gluten from your diet, you run the risk of becoming deficient in a number of important health nutrients.