Foods That You Can Eat On A Gluten-free Diet

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Gluten is a proteinfound in certain grains such as wheat, rye and barley. It helps the food maintain its shape by providing elasticity and moisture. It also allows the bread to rise and provides a chewy texture.

Although gluten is safe for most people, those with conditions such as celiac disease or gluten sensitivity they should avoid it to prevent adverse health effects.

Many foods are made with ingredients that contain gluten, so it is important for those who cannot consume it to carefully check food labels.

We bring to your attention a list of 54 gluten-free foods.

1-11. Whole grains

It is important to check food labels when buying whole grains. They are likely to be contaminated with gluten if the same equipment is used to produce gluten-containing foods. For example, oats are often processed in facilities that also process wheat, which can lead to cross-contamination. For this reason, you must confirm that the purchased oats are certified gluten-free. Whole grain foods gluten free are:

1. quinoa;

2. brown rice;

3. wild rice;

4. buckwheat;

5. sorghum;

6. tapioca;

7. millet;

8. amaranth;

9. tef - African wheat plant;

10. Ararut - a tropical plant;

11. oats.

Cereals that should be avoided are wheat, rye, barley. These cereals contain gluten and are used to make products such as bread, crackers, pasta, cereals, pastries and pasta.

12-26. Fruits and vegetables

All fresh fruits and vegetables are natural gluten free. However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickener. Gluten-containing ingredients that can be added to processed fruits and vegetables include hydrolyzed wheat protein, modified starch, malt and maltodextrin.

Although the list below is not exhaustive, it provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.

12. citrus fruits, including oranges and grapefruit;

13. bananas;

14. apples;

15. berries;

16. peaches;

17. pears;

18. cruciferous vegetables, including cauliflower and broccoli;

19. vegetables such as spinach, kale and Swiss cheese;

20. starchy vegetables, including potatoes, corn and pumpkin;

21. cambi;

22. mushrooms;

23. onions;

24. carrots;

25. radishes;

26. green beans.

Be sure to check fruits and vegetables if:

- they are canned. They can be preserved with sauces that contain gluten. Fruits and vegetables canned with water or natural juices are probably gluten-free;

- they are frozen - Sometimes they contain added flavors and sauces that contain gluten. Frozen varieties are usually gluten-free;

- they are dried - Some may include ingredients containing gluten. Ordinary unsweetened dried fruits and vegetables are gluten free.

- Pre-cut - can be cross-contaminated with gluten depending on where they were cooked.

27-32. Proteins

Many foods contain protein, including animal and plant-based sources. If they are natural and fresh, then they are gluten free.

However, ingredients containing gluten, such as soy sauce, flour and malt vinegar, are often used as fillers or flavors. They can be added to sauces and marinades.

Gluten-free proteins are

27. legumes - beans, lentils, peas, peanuts;

28. nuts and seeds;

29. red meat (fresh beef, pork, lamb, bison);

30. poultry (fresh chicken, turkey);

31. seafood (fresh fish, mussels);

32.traditional soy foods (tofu, tempeh, etc.).

Proteins to be checked for gluten:

- processed meats such as hot dogs, pepperoni, sausage, salami and bacon;

- meat substitutes such as vegetarian burgers;

- sliced meat;

- minced meat;

- proteins that are combined with sauces or spices;

- ready-to-eat proteins, such as those in microwave television evenings;

Proteins to avoid:

- any meat, poultry or fish that has been breaded;

- proteins that are combined with wheat-based soy sauce;

- site.

33-39. Dairy products

The natural ones dairy products are gluten free. However, those that are flavored and contain additives should always be double-checked for gluten.

Some common gluten-containing ingredients that can be added to dairy products include thickeners, malt and modified dietary starch.

Gluten-free dairy products are:

33. milk;

34. oil and GHI;

35. cheese;

36. confectionery cream;

37. cottage cheese;

38. cooking cream;

39. yogurt.

Dairy products that must be checked for gluten content are:

- fruit milks;

- flavored milks;

- processed cheese products - e.g. sauces;

Milk drinks that should be avoided are malt.

40-44. Fats and oils

Natural oils are gluten free. In some cases, supplements that contain gluten can be mixed with fats and oils to flavor and thicken.

Gluten-free fats and oils

40. oil and GHI;

41. olives and olive oil;

42. avocado and avocado oil;

43. coconut oil;

44. sesame oil, rapeseed oil and sunflower oil.

Double check the cooking sprays and oils with added flavors or spices.

45-51. Drinks

Gluten-free drinks are

45. water;

46. 100% fruit juice;

47. coffee;

48. tea;

49. certain alcoholic beverages, including wine, hard ciders and beer, made from gluten-free cereals such as buckwheat or sorghum;

50. sports drinks, soda and energy drinks;

51. lemonade.

However, some drinks are mixed with supplements that contain gluten. In addition, some alcoholic beverages are made with malt, barley and other gluten-containing grains and should be avoided when gluten-free diet.

Drinks to check:

- any drink with added flavors;

- distilled liquids (vodka, whiskey, gin);

- Pre-made cocktails.

Drinks to avoid:

- beer;

- undistilled liquids;

- other malt beverages.

52-54. Spices and sauces

Spices and sauces often contain gluten, but are usually overlooked. Gluten is in the form of emulsifiers, stabilizers or flavor enhancers, starch, malt and wheat flour.

They are gluten free

52. Tamari sauce;

53. Amino - coconut substitute for soy sauce;

54. Vinegar - white, distilled, cloud.

Check:

- ketchup;

- mustard

- Worcester sauce;

- tomato sauce;

- mayonnaise;

- salad dressing;

- marinades.

If you are not sure if a product contains gluten, it is a good idea to contact the manufacturer to check.

Gluten-free diet usually recommended for those with celiac disease, a condition that elicits an immune response when consuming gluten-containing foods. Those with gluten insensitivity should also to avoid glutenas it can contribute to symptoms such as bloating, stomach pain and diarrhea.

Although more research is needed, several studies also suggest that a gluten-free diet can be helpful for those with irritable bowel syndrome, a chronic disorder characterized by digestive problems such as stomach pain, gas, diarrhea and constipation.

Risks of a gluten-free diet

Gluten is found naturally in many foods, including whole grains such as wheat, barley and rye. Meanwhile, some processed gluten-free foods are not enriched with vitamins and minerals.

Adherence to a gluten-free diet that lacks variety could increase the risk of folate, riboflavin, niacin, and iron deficiency.

Gluten-free diets also tend to be lower in fiber, which plays an important role in digestive health. It is therefore important to ensure that you get these important nutrients from other sources as part of healthy gluten free dietto reduce the risk of side effects.

If you avoid gluten, there are many foods to choose from to ensure a well-balanced diet. Many healthy foods are naturally gluten-free, including fruits, vegetables, legumes, certain whole grains, dairy products and oils, and fresh meat, fish and poultry.

Wheat, rye and barley are the main foods that should be avoided at adherence to a gluten-free diet. Gluten is also often added to processed foods, such as canned food.

In addition, some grains, such as oats, can be cross-contaminated with gluten, depending on where they have been processed.

Success with a gluten-free diet comes down to double-checking ingredient labels, as gluten is often added to foods you wouldn't expect. Foods that contain gluten will be labeled as such.