How to Go Gluten Free

Not so long ago, gluten-free diets were uncommon and considered restrictive. This has changed significantly, as more people are diagnosed with gluten intolerances, allergies, and diseases like celiac disease, making it imperative to cut gluten out of the diet.

Apart from intolerances, allergies, and diseases, some people may choose to go gluten-free for many health benefits. A gluten-free diet can help reduce inflammation, ease digestive issues, give you more energy, and help you lose weight.

It can be daunting if you’ve recently been diagnosed with gluten sensitivity or would like to live a gluten-free lifestyle. There are lots of gluten-free products on the market, and they may be more expensive, but the benefits are well worth it. If you have Celiac, your safety depends on it!

Let’s look at some easy switches you can make in your gluten-free journey. Learn how to go gluten free!

 

Food You Can Eat on a Gluten-Free Diet

For the most part, whole, unprocessed food, and fresh food is gluten-free. Often, food in its original form is gluten-free, but gluten is added to them in the manufacturing process to enhance the flavor and texture.

  • Fruit and Vegetables

All fresh fruit and vegetables are gluten-free. Incorporating more fruits and vegetables into your diet is an easy way to eat gluten-free since there are so many options. The key is to remember to buy fresh fruit and veggies, as produce that has been processed often contains gluten.

Avoid processed, canned, and dried fruit and vegetables because these often contain gluten unless the label states otherwise. Frozen produce is usually gluten-free, so this is a convenient option.

  • Protein

Like with fresh produce, most animal and plant protein sources are naturally gluten-free. You can eat proteins like poultry, red meat, seafood, nuts, seeds, legumes, and tofu as long as they are not seasoned.

It’s best to buy plain protein and marinade it yourself, as most marinades and sauces contain gluten. Check the labels of proteins like ground meats, lunch meats, hot dogs, sausage, and salami; these may also contain gluten.

  • Gluten-Free Meal Replacements Products

Meal replacements are a convenient way to get all the benefits of a complete meal in the form of a shake. This is especially useful if you’re on a gluten-free diet and looking for a healthy meal on the go, as many ready-to-eat or convenience foods contain gluten.

Since most of the food people on a gluten-free diet buy is raw and unprocessed, it takes time to prepare and cook meals. A meal replacement is an excellent time-saver and can be used in place of one or two meals in a day, cutting down on the amount of time spent in the kitchen.

They’re also great for gym-goers looking to increase their protein intake. The top meal replacement products are high in protein, low in calories, and contain fiber. You must always read the labels to ensure the meal replacement you choose does not contain gluten.

eating gluten free tips

Photo: Alexander Mils

  • Grains

Gluten is a type of protein found in all grains, but the type of gluten in each grain is different. The type of gluten that people with celiac disease or allergies are sensitive to is found in barley, rye, and all kinds of wheat.

While other grains do contain gluten, they are safe for people who suffer from gluten allergies and celiac disease because the type of gluten they contain is not harmful to them. Grains that you can safely include in a gluten-free diet are rice, quinoa, buckwheat, millet, arrowroot, and sorghum.

Many people on a gluten-free diet enjoy oatmeal for breakfast as it’s easy to prepare and nutritious. Pure rolled oats are gluten-free, but they are often processed in close proximity to wheat, making it very easy for them to be contaminated. Before buying oats, make sure that the package states that they are gluten-free.

  • Dairy

Most dairy products are gluten-free unless they’ve been flavored or contain additives. Basic dairy products like milk, cream, and butter are safe for people with gluten sensitivities. Sour cream, plain yogurt, and cheeses, like cottage cheese and parmesan, are also suitable for a gluten-free diet.

Flavored yogurt and milk, processed cheeses, and ice cream may contain gluten. So check the labels before purchasing these products.

 

Common Mistakes to Avoid

Going gluten-free can be overwhelming, and even with the best intentions, your approach may not be helpful to your health. Avoid the following if you’re on a gluten-free diet:

  • Stocking up on high processed gluten-free products
  • Swapping your regular junk food for gluten-free junk food
  • You lack some essential nutrients like fiber by eliminating an entire food group
  • Failing to read labels, especially for sauces, spices, seasonings, or certain products that are easy to forget in the beginning

It’s common to fall into the trap of buying tons of gluten-free foods like pasta, bread, cookies, and convenience meals like gluten-free frozen pizza, but these aren’t always healthy. While gluten-free, they often contain high amounts of sugar and sodium to improve the flavor. Similarly, replacing regular junk food with gluten-free junk food is still unhealthy.

Another mistake people make is skim-read food labels looking for keywords like wheat without realizing that there could be other hidden ingredients that contain gluten. Also, cross-contamination occurs in many factories. Even if a product does not contain gluten, it can be contaminated with gluten from another product. By law, manufacturers are not obliged to disclose this, so it’s always safest to stick to foods that are labeled gluten-free.

Read next: Best Gluten-Free Brands and Options

 

References

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