The good news is that the vast majority of people who have the symptoms of Celiac Disease can manage them without having to go gluten free. In a study of over 2,500 people, a majority of those individuals believed that they were gluten-intolerant. While a gluten-free diet may benefit some people, many people can successfully manage symptoms with dietary changes, stress management techniques, and lifestyle changes. Nevertheless, those who are highly sensitive to gluten may benefit from a gluten-free diet.
Foods that are naturally gluten-free
The foods that are naturally gluten-free are largely the same as those that are naturally wheat-free. Fruits, vegetables, legumes, and some whole grains are naturally free of gluten. Fresh meat, poultry, and fish are naturally gluten-free as well. Depending on where they are processed, oats may contain gluten. In this case, you can substitute them with gluten-free flour or starch.
Many canned fruits and vegetables are considered gluten-free, but you should still check the label for any cross-contamination. If they are labeled as “gluten-free,” it means that the product has not been cross-contaminated with gluten. Single-ingredient frozen fruits and vegetables are safe, but you should always double-check to make sure they are free of gluten. Avoid prepared side dishes that are labeled gluten-free but still contain wheat flour.
For a satisfying alternative to wheat products, try corn tortillas, muffins, and cornbread. These naturally gluten-free foods are packed with nutrients. One cup of cornmeal has 9 grams of fiber and 31% of your daily thiamin, 23% of your iron, and 39% of your daily magnesium. And if you’re not a vegetarian, consider replacing your favorite meat and dairy products with cornmeal.
While most meat is naturally gluten-free, some processed and breaded products are not. If you’re trying to stay gluten-free, be sure to purchase fresh cuts of beef, pork, lamb, chicken, turkey, or fish. Avoid processed meat and avoid bread crumbs and sauces. These products may have hidden ingredients that are dangerous for those with celiac disease. However, if you’re worried about gluten in your food, consult a dietitian to ensure your diet is safe for you.
Unlike processed wheat-based products, foods made without gluten are often high in calories, saturated fat, and sodium. These foods may also contain unfortified flours. The benefits of a gluten-free diet include improved health and a healthier digestive system. There are other reasons to avoid gluten-free foods, too. A gluten-free diet can be an effective alternative for those with celiac disease or toxic relationships with gluten.
Certified gluten-free foods
While the FDA’s new guidelines on gluten-free labeling are meant to help celiac disease sufferers, the changes have also caused confusion among shoppers. What exactly does “gluten-free” mean? And how does this differ from “certified gluten-free” foods? It’s important to know which type of gluten-free food is right for you. Luckily, there are several ways to tell if a product is truly gluten-free.
Most foods contain some form of gluten, but they’re not obvious. It’s often hidden in things like thickened soups or baked goods. Even the ingredient list may not disclose if a product contains gluten. Certified gluten-free foods go through rigorous testing and auditing to ensure that they’re safe for those with celiac disease and non-celiac gluten sensitivity. A good rule of thumb is to stick to the label on gluten-free products.
The gluten-free certification program is a joint effort between the Allergen Control Group (ACG) and Canadian Celiac Association. Beyond Celiac in the United States endorses this program. In addition to testing foods for gluten content, the Celiac Support Association (formerly the Celiac Sprue Association) requires products to have less than 5ppm of gluten. These products must also be free of oats.
It’s important to remember that not all certified gluten-free foods are truly safe. Certified gluten-free foods are typically highly processed. Even if you’re not gluten-sensitive, you can get enough vitamins and minerals from fruits, vegetables, and tubers. Gluten-free grains and dairy products can also provide some of the nutrition you need for optimal health. For those who are highly sensitive to gluten, however, you should be cautious when eating foods that carry the certification.
The FDA’s gluten-free labeling rule requires that products containing less than 20 parts per million of gluten be labeled “gluten-free.” This standard is used in other countries, but the FDA has set a minimum threshold of 20ppm for gluten-free foods. In fact, the FDA has even implemented voluntary regulations on gluten-free labeling. According to the FDA’s regulations, more than 95 percent of certified gluten-free food products tested contained less than 20ppm of gluten, while some products had even higher levels.
Alternatives to gluten-free foods
Until now, it’s been difficult to find high-quality, affordable wheat-free bread or pasta. But thanks to the introduction of alternative gluten-free flours and ingredients, this problem is no longer a problem. A number of wheat-free flour and pasta alternatives have been developed, and many of these products are not only better for you, but they are also healthier for you! Here are some alternatives:
Amaranth is a grain with a nutty taste. Amaranth can be prepared as a whole grain or ground into a light brown flour for baking. In addition, many supermarkets stock soy sauce alternatives. It’s important to choose these products carefully, though, as soy sauce contains gluten. And remember that soy sauce isn’t the only source of gluten. Fortunately, the supermarkets also sell many alternatives for soy sauce and other soy products.
Wheat-free flour can be made from buckwheat, which is gluten-free if it doesn’t come into contact with other grains. It’s an excellent flour substitute for yeast breads. In addition, Monica Ruiz-Noriega, a functional nutritionist and wellness coach, suggests using millet flour for any kind of baking. Millet flour, on the other hand, can leave a starchy taste and make baked goods coarse.
The following are some other common alternative foods to wheat-based products. Those who can’t eat wheat-based foods should avoid processed foods and eat whole, unprocessed fruits and vegetables. These foods have a variety of vitamins and antioxidants and are a great alternative for those with gluten intolerance. So, how do you make breads and pastas that are tasty and healthy? You’ll be surprised at how many delicious gluten-free foods are available these days.
Fresh fruit and vegetables are excellent gluten-free substitutes for flour and bread. Meat, poultry, fish, and eggs are also naturally gluten-free. You can also eat rice, buckwheat, or polenta. In addition to these options, you can also find gluten-free pastas and rice noodles. And don’t forget to incorporate them into your everyday meals. If you want to eat more bread and pastas without gluten, there are many recipes that use almond meal.
Getting enough nutrients on a gluten-free diet
The first step to ensuring adequate nutrition when on a gluten-free diet is learning how to properly prepare your foods. There are plenty of foods that are naturally gluten-free, but some foods that are not healthy can be labeled as ‘gluten-free’, yet contain high amounts of saturated fats. Be sure to check the nutrient facts on labels before making your purchase. Besides reading the label, you should also look at the ingredients list, calorie content, and serving size of food items.
In addition to whole foods, you should try to eat plenty of vegetables and fruits. The colors of foods are important, as different types contain different nutrients. For example, red tomatoes are rich in lycopene, while pink watermelon contains beta-carotene. Moreover, the more variety you have in your diet, the lower your risk of nutritional deficiencies. To ensure that your diet is well-balanced, you should include a variety of fruits and vegetables. You can use a food database like InsideTracker to determine which foods are rich in certain vitamins, minerals, and other nutrients.
Having your blood tested before going on a gluten-free diet is important. The test will identify whether you have celiac disease, which occurs when antibodies attack the small intestine lining. It is important to seek medical advice before going on a gluten-free diet, as the treatment of celiac disease and non-celiac gluten sensitivity can result in nutritional deficiencies.
Several other nutrients that are important for healthy digestion and good health are also important for those with celiac disease. These include iron, magnesium, vitamin B12, calcium, and folic acid. A gluten-free diet should be supplemented with supplements for these nutrients, as vitamin toxicity can occur if too much of one particular vitamin is consumed. If you do supplement, make sure to follow the directions on the bottle.
In addition to eating foods that are high in fiber, gluten-free diets also have vitamins and minerals. Many foods are gluten-free, so they’re not always nutrient-dense. Gluten-free foods often have lower fiber content than their gluten-containing counterparts, but you can still get enough fiber, vitamin B12, and iron while on a gluten-free diet. It’s also important to consider the foods that contain gluten, as they can have significant effects on your health.