There are many reason’s people are going gluten free including many health related reasons.
What is gluten free?
A gluten-free diet is one that excludes gluten.
What is gluten?
Gluten is a protein found in grains and grain products including wheat, barley, rye, and triticale (a cross between wheat and rye). If you have Celiac’s disease, eating gluten causes the small intestines to become inflamed thus eating a gluten-free diet will help with symptoms associated with inflammation of the small intestine.
How do I eat gluten free?
When you start eating gluten free it can be difficult but the more you follow the diet, read food labels, and learn the foods you can eat the easier the diet will be. A gluten free diet should include:
- All fruits and vegetables
- Fresh meat and protein including beef, poultry, fresh eggs, fish, and nuts in their natural unprocessed form
- Most low fat dairy products
- Beans, and seeds
- Grains: There are many grains that are allowed on a gluten free diet including: Amaranth, arrowroot, buckwheat, corn and cornmeal, flax, gluten-free flours (rice, soy, corn, potato, bean), hominy (corn), millet, quinoa, rice, sorghum, soy, tapioca, and teff.
Tips for eating gluten free:
- Make sure to get enough vitamins and minerals, particularly iron, calcium, fiber, and B vitamins (thiamin, riboflavin, niacin, and folate) you will want to eat a variety of different foods
- Start to read food labels, and ingredient lists to make sure those foods are not processed or mixed with gluten containing grains, additives, or preservatives
- Start trying and comparing products to see which ones you like and will fit into your diet the best!
- Take this new diet as a way to find new foods you never would have tried, get creative!
- When cooking, baking, or ordering out do not bread foods or order breaded items as these may have gluten in them
- Look for gluten free foods in your supermarket, and talk to your grocer about which gluten-free grains they offer
- Most of the grain cereals and containers have recipes on them- try to incorporate a new recipe into your meal planning!
How do I avoid gluten?
To avoid gluten, avoid eating:
- Durum flour
Unless the following products are labeled “gluten-free” and you verify this by checking the ingredient label you will want to avoid:
- Cakes and pies
- Certain cereals
- Crackers, and croutons
- Gravy, soy sauce, and food cooked in sauces
- Seasoned snack foods including potato and tortilla chips
- Oats: You can eat oats however they are often times contaminated with wheat during growing and processing and for this reason it is safest to avoid oats
Maintaining a healthy weight
Many people struggle to maintain a healthy weight when on a gluten free diet. To help promote a healthy weight:
- Eat regular meals and snacks
- Don’t skip meals
- Watch portion sizes
- Eat a balanced diet
- Stay within your calorie goal
- Stay hydrated
The bottom line with weight gain is that if you are eating more calories than you need/ use, you will gain weight.
Following a gluten-free diet should not cause you to gain weight; you just can’t eat a lot of the high fiber foods that are typically recommended for weight management. Fruits and vegetables are gluten free and low calorie so enjoy these often! Focus on eating a healthy, balanced diet and living an active lifestyle!
How can I get help or learn more?
If you have recently been diagnosed with Celiac’s disease, gluten intolerance, or have been told to follow a gluten free diet, contact us today! We will give you the nutrition education needed to follow this diet, meal plans, and make recommendations specific to your individual needs. Contact us today: firstname.lastname@example.org