7 Tips for an Effective Gluten-free Diet

7 Tips for an Effective Gluten-free Diet

The changes in today’s diets and environment have given momentum to various types of allergies in the modern day life, most common one being Gluten sensitivity. Gluten-free products are seen more often in the shelves of local grocery stores along with special menus in restaurants.

Gluten is merely a type of protein but is found only in grains such as wheat, rye, and barley. Going gluten-free is mostly done by people having an autoimmune disease known as Celiac disease, which causes inflammation in the intestines and can cause serious health issues if taken lightly.

On the other hand, refined versions of grains, particularly wheat, have been observed to be a reason behind the rising gluten-sensitivity.

People suffering from such complications do not have symptoms as severe as people with Celiac disease but repeated intake of gluten without caution can have equally damaging effects.

What Causes Gluten Intolerance?

The national institute of health has cited Celiac disease and gluten allergies to be one of the most greatly occurring difficulties that go unrecognized. Previously, Celiac disease and allergies were rare where the former was recognized as a genetic disease.

The new methods of cultivations and crop growth such as hybridization are prioritized to yield better and larger number of grains. Most of the wheat used in bread, scones, and pizzas are grown as anti-fungal or with fewer chances of any sort of contamination.

This is one of the milestones of genetic engineering that is worth applause but conversely, it is why the grains are much less in nutrients. Secondly, the newer methods in the procession of products developed using grains have changed.

In accordance with researchers, the conventional preparation of bread, far different than how it is done now, might have actually helped in eliminating signs of gluten intolerance.

For example, the traditional preparation of bread is said to change harmful peptides responsible for the gluten allergy.

The new ways of production combined with poor diets make the situation worse. The process of elimination of certain immune cells that attack every type of protein can be interrupted with low-nutrient diets.

Where Celiac disease is one of the most obvious reasons behind Gluten-free dieting, gluten sensitivity has recently prevailed at a higher rate. A person is 30 times more likely to suffer from a gluten allergy than Celiac disease.

In cultures and societies where grains form most part of an everyday diet, the gluten intolerance has more chances of rising.

gluten free diet

Things to keep in mind for a Gluten-free diet

However complicated and mundane it might seem at first, gluten dieting actually offers a variety of foods that can be enjoyed in different forms.

Switching and sticking to such a lifestyle might take a lot of effort, but only a number of simple things are to be remembered such as:

  • Reading Food Labels at Stores Packaged food comes with an allergen label by law in most of the countries. The labels make it easier for the buyer to see any ingredients used in the particular item’s production. Hence, productions containing gluten can be easily avoided by checking the ingredient list.Regardless of whether the quantity of gluten used is relatively low, all items used are bound to be mentioned.

    Looking at lists for detecting wheat, barley or any grain should be made a habit to avoid any type of complication for a smooth gluten-free diet and better health.

  • Considering Alternatives to Gluten-rich Foods

    Gluten is everywhere. From one’s favorite dessert to everyday consumption items such as bread or pasta. Not being able to enjoy such delicacies is a common complaint among people watching their diets.But since gluten allergies are becoming more common, so are products to deal with them. There are gluten-free versions of a good number of foods such as cereals, dinner rolls and even cakes.An increasing number of restaurants have taken note of this trend and started gluten-free menus.

    Anyone with a gluten allergy or Celiac disease can now eat out and have a good time without worrying about the availability of appropriate food.

  • Not All grains are Bad for You Going gluten-free does not mean all types of cereals and grains should be avoided at any costs. Millet, corn, quinoa along with a number of other grains do not have any traces of gluten protein naturally.These grains can be found in some substitutes of the typical foods for especially for people with a gluten-free diet. For example, bakeries have quinoa muffins and cakes with their own unique tastes.

    In a similar way, polenta crumbs are used instead of bread crumbs in restaurants for gluten sensitive customers craving any food requiring them.

  • Naturally Occurring Gluten-free foodsFoods loaded with gluten-rich food might be the norm for most of the countries around the world, but that does not mean you have to try what everyone’s trying.Finding gluten-sensitive replacements can be hard sometimes but they might not be needed at all.

    Fresh fruits and vegetables are used in scrumptious food served at restaurants and bakeries in all countries. Vegan or vegetarian restaurants can especially be considered if one is a big fan of naturally occurring gluten-free veggies and fruits.

    Being a bigger fan of meat is no big deal either. Meat, cheese, poultry, and eggs do not have any traces of gluten in them either.

    Combining vegetables and meat or any similar ingredients can make a delicious, fulfilling meal. Similar ingredients can be used as the basis of a gluten-free diet with or without the gluten sensitive alternatives to avoid risks and be satisfied as well.
    high in protein

  • Taking Advantage of the KitchenThe kitchen can come in handy more than often when following a gluten-free lifestyle especially when there are multiple gluten free ingredients. Cooking or baking at home is always less expensive.While it may take more effort, it reduces the risks in trying restaurant made foods to a great extent such as the aforementioned sauces may become a part of the meal without the person being aware of it.

    At home, one can be sure of avoiding any such accidents.

    Recipes can be easily accessed online to prepare a fulfilling Additionally, the prevalence of gluten-free cooking classes is a plus point if recipes and instructions do not work for a person.

  • Sauces and Spread Lots of sauces or pastes have large quantities of gluten in them, especially the ones served with foods in restaurants.Reading labels of any spreads, condiments, gravies or sauces are therefore necessary before buying and using any foods such as steaks.

    Similarly, in restaurants, before ordering any food that might be gluten-free generally but comes with sauces, it is important to ask whether the meal as a whole is suitable for a      person suffering from Celiac disease or gluten intolerance.

  • Cross-Contamination

    When a gluten-free product comes into contact with a gluten-rich one, it often leads to cross-contamination in the former. This happens when same sinks, spread knives, toasters are shared between a person with a gluten-rich diet and one following a gluten-free diet.The best way to avoid this from happening is using separate kitchen tools, such as butter knives and regular, thorough washing of the sink. The use of toaster bags for substitute bread is always advised to lessen the chances of any cross-contamination.What About Gluten-free Diet only for better health?

    Gluten-free diets are fundamental for Celiac disease patients as well as gluten intolerant people. Other people with no such conditions are not bound to be as careful with gluten. While having a healthy diet is a good decision, going gluten-free without any reason does not offer any benefits.

    Instead, studies have shown that it can lead to decencies and poor health. No evidence has been found to corroborate the claim that going gluten free generally promotes good health. It is better to go gluten-free only if it’s necessary to stay away from any unwelcomed consequences.


Andrea White

As a graduate of Public Health and Policy, Andrea developed an interest in disease development, food and safety and the latest advancements in health. She is a Freelance writer who had affiliations with multiple blogs. Andrea is now pursuing her post-doctorate in Behavioral Sciences.

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