8/19/2015

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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

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The Gluten-Free Diet: Everything You Need to Know (Literally)

ByKrisGunnars,BSc|30,274views

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AuthorityNutrition

Glutenfreeisalltheragethesedays.
A2013studyshowedthatawhopping30%ofAmericansareactivelytryingtoavoid
gluten(1).
Althoughtheharmfuleffectsofglutenarecontroversialamonghealthexperts,itis
knownthatseveralhealthconditionsrespondpositivelytoaglutenfreediet(2,3).

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Fortunately,therearemanyhealthyanddeliciousfoodsthatarenaturallyglutenfree.
AvoidingglutendoesNOThavetobetastelessorboring.

What is Gluten?

Should You Eat it?

Articles With Videos

Glutenisthenameofafamilyofproteinspresentingrainslikewheat,spelt,ryeand
barley.
Therearetwomainglutenproteins,calledgliadinandglutenin.Itisthegliadinpart
thatcausestheharmfuleffects(4,5).
Whenwheatflourismixedwithwater,theglutenproteinsformastickycrosslinking
networkthathasagluelikeconsistency(6).
Thenameglutenisderivedfromthisgluelikeproperty.Ifyouveeverheldwet
doughinyourhands,thenyouwillknowwhatImtalkingabout.
Glutenmakesthedoughelastic,andgivesittheabilitytoriseduringbreadmaking.It
alsotastesgood,andprovidesachewy,satisfyingtexture.

Many People Are Sensitive to Gluten

Themostsevereformofglutenintoleranceiscalledceliacdisease,whichaffects
about0.71%ofthepopulation(7).
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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

Thisseriousdiseaseiscausedbyanautoimmunereaction
whenthegliadinproteinsenterthedigestivetract(8).
Thiscanleadtoadegeneratedgutlining,nutrient
deficiencies,severedigestiveissuesandotherserious
conditions,manyofwhicharehardtolinktodigestion(9).
Unfortunately,mostpeoplewithceliacdiseasedonotknow
thattheyhaveit,asthesymptomscanoftenbevagueand
difficulttodiagnose(10).
Thenthereisanotherconditioncallednonceliacglutensensitivity.Thisinvolvesan
adversereactiontogluteninpeoplewhodonothaveceliacdisease(3,11).
Therearenogoodnumbersonhowcommonitis,butsomeestimatesplaceit
around0.513%(12).Inpeoplewithglutensensitivity,glutenmaycausediarrhea,
stomachpain,bloating,fatigue,depressionandvariousothersymptoms(13,14).
Aglutenfreediethasalsobeenshowntobeeffectiveforsomecasesof
schizophrenia,autismandatypeofcerebellarataxiacalledglutenataxia(15,16,
17).
Allofthisbeingsaid,thereiscurrentlyverylittleevidencethatglutenisharmfulfor
everyone.Manypeopleseemtotolerateitjustfine.
Thereisevenevidencethatmanypeoplewithglutensensitivityareactuallysensitive
toFODMAPs(atypeofcarbohydrateinwheatandotherfoods),notgluten(18).
Forthesepeople,alowFODMAPdietismoreappropriatethanaglutenfreediet.

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A Gluten-Free Diet Can be Challenging

Thepurposeoftheglutenfreedietistocompletelyeliminateglutenfromthediet.

However,thiscanbeamajorchallenge,especiallyconsideringthatgluten
containingingredients(likewheat)areaddedtovariousdifferentfoods.
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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

Inordertogoglutenfree,youneedtostartreadinglabelsoneverythingyoueat,and
mayneedtomakesignificantchangestothefoodsyoueatfromdaytoday.
Ifyouthinkyouhaveaseriousconditionlikeceliacdisease,thenpleaseconsultwith
yourdoctorbeforegoingglutenfree,asitmaynotbepossibletodiagnosethe
diseaseifyourealreadyavoidinggluten.

Foods and Ingredients to Avoid

Thereareseveralfoodsthatalwayscontaingluten,
andshouldalwaysbeavoidedonaglutenfreediet:
Wheat:allforms,includingwholewheat,
wheatflour,wheatgermandwheatbran.
Spelt.
Rye.
Barley.
Einkorn.
Triticale.
Kamut.
Others:Durumflour,farina,grahamflour,
semolina.
Otherfoodsusuallycontaingluten,andshouldbeavoidedunlessspecificallylabelled
glutenfree,ormadestrictlywithglutenfreeingredients:
Bread.
Pasta.
Cereals.
Beer.
Cakes,piesandpastries.
Cookies,crackers,biscuits.
Sauces,dressingandgravies,especiallysoysauce.
Keepinmindthatglutencanbefoundinallsortsofprocessedfoods.Yourbestbet
istoeatwhole,singleingredientfoodsasmuchaspossible.
Oatsgenerallydonotcontaingluten,andarewelltoleratedinpeoplewithceliac
disease(19).
However,theyaresometimesprocessedinthesamefacilitiesaswheat,andmay
thereforebecrosscontaminatedwithgluten(20).
Unlessspecificallylabelledglutenfree,consideravoidingoatsifyouhaveceliac
disease.
Alsokeepinmindthatcertainsupplementsandmedicationsmaycontaingluten.

Important:YoureallyMUSTreadlabels.Wheatandotherglutencontaining
ingredientsarefoundinallsortsofdifferentfoods.

Foods to Eat
Thereareplentyofhealthyandnutritiousfoodsthatarenaturallyglutenfree.

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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

Meats:chicken,beef,lamb,etc.
Fishandseafood:salmon,trout,haddock,shrimp,etc.
Eggs:alltypes,butpastured/Omega3enrichedeggsarebest.
Dairy:milk,cheese,yogurt.
Vegetables:broccoli,kale,Brusselssprouts,carrots,onions,etc.
Fruits:apples,avocados,bananas,oranges,pears,strawberries,
blueberries,etc.
Legumes:lentils,beans,peanuts,etc.
Nuts:almonds,walnuts,macadamianuts,etc.
Tubers:Potatoes,sweetpotatoes,etc.
Healthyfats:oliveoil,avocadooil,butter,coconutoil.
Herbs,spicesandcondiments:Salt,garlic,pepper,vinegar,mustard,etc.
Glutenfreegrains:quinoa,rice,corn,flax,millet,sorghum,tapioca,
buckwheat,arrowroot,amaranth,aswellasoats(iflabelledglutenfree).
Others:Darkchocolate.

Hereisalistof50superhealthyfoodsthatyoucanincludeinyourdiet.Allofthem
areglutenfreeexceptno.36.

What About Processed Gluten-Free Foods?

Aglutenfreedietcanbeveryhealthy,aslongasyoubasethedietonrealfoods.
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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

However,youcanalsofindnumerousprocessedglutenfreereplacementproducts,
suchasbreads,pastries,muffins,cakes,cookies,andothers.

Inmostcases,thesefoodsarehighlyprocessedandmadewithsugarandrefined
grains.Theseareemptycalories,andcanleadtorapidspikesinbloodsugar.
Ifyoudontreallycareabouthealth,butsimplywanttoavoidgluten,thenyoucan
includethesefoodsinyourdiet.
Foroptimalhealth,however,itisbesttochoosefoodsthatarenaturallyglutenfree,
notglutenfreeproducts.
Glutenfreejunkfoodisstilljunkfood.

Beverages
Youcandrinkwater,coffeeandteaonaglutenfree
diet.
Fruitjuicesandsugarydrinksareglutenfree,butyou
maywanttoavoid/minimizethemastheyarehighin
sugar.
Regardingalcohol,beershouldbeavoidedunless
labelledglutenfree,butmostwinesandspiritsdont
containgluten.

A Sample Gluten-Free Menu For One Week

Thissamplemenushowswhataweekonaglutenfreedietmightlooklike.
Youcaneasilyadjustthisbasedonyourownpreferences.

Monday
Breakfast:Scrambledeggsandveggies,withapieceoffruit.
Lunch:Chickensalad,withsomeextravirginoliveoilandahandfulofnuts.
Dinner:Groundbeefstirfry,withsomeveggies.Brownriceontheside.

Tuesday
Breakfast:Oatmeal(glutenfreeoats)withwholemilkandraisins.
Lunch:Asmoothiewithcoconutmilk,chocolatewheyproteinpowder,
berriesandalmonds.
Dinner:Salmon,friedinbutter,withsalad.

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TheGlutenFreeDiet:EverythingYouNeedtoKnow(Literally)

Wednesday
Breakfast:Omeletwithveggies,andapieceoffruit.
Lunch:Leftoversalmonfromthenightbefore.
Dinner:Burgers(nobun),friedinbutter,withpotatoes.

Thursday
Breakfast:Greekyogurtwithslicedfruitsandnuts.
Lunch:Atunasalad,dressedinoliveoil.
Dinner:Meatballswithvegetablesandbrownrice.

Friday
Breakfast:Eggsandvegetables,friedincoconutoil,withapieceoffruit.
Lunch:Leftovermeatballsfromthenightbefore.
Dinner:Steakwithvegetablesandmashedsweetpotatoes.

Saturday
Breakfast:Oatmeal,withapieceoffruit.
Lunch:Leftoversteak,veggiesandsweetpotatoesfromthenightbefore.
Dinner:Bakedsalmonwithbutterandvegetables.

Sunday
Breakfast:Baconandeggs,withsomefruit.
Lunch:Greekyogurtwithberries,slicedfruit,andnuts.
Dinner:Grilledchickenwings,withvegetables,salsaandrice.
Youcanfindalistof101paleorecipes(thatareallglutenfree)here:101Paleo
RecipesThatTasteIncredible.

Healthy, Gluten-Free Snacks

Ifyoufindyourselfhungrybetweenmeals,thenherearea
fewideasforglutenfreesnacks:
Apieceoffruit.
Ahandfulofnuts.
Someyogurt,perhapswithberriesmixedin.
Ricecakes.
Babycarrots.
Hardboiledeggs.
Leftoversfromthenightbefore.

How to Eat at Restaurants

Mostrestaurantsserveglutenfreeoptions.

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Justskipthebreadandtellthewaiterthatyoureonaglutenfreediet.
Aproteinsource(meatorfish)withveggies,andapotatoorriceontheside,are
excellentglutenfreeoptionswhenyoureeatingout.
Ifyouhaveceliacdisease,makeitcleartothewaiterthatyouabsolutelycannot
haveanygluten,evenintraceamounts.
Itmaybeagoodideatochecktheirwebsiteorcallaheadtoensurethatthe
restaurantyouareabouttogotohasglutenfreeoptions.

A Simple Gluten-Free Shopping List

Youcaneatamassivevarietyoffoodsonagluten
freediet.
Thissimpleshoppinglistshouldhelpyougetstarted.
Meat:beef,chicken,turkey,lamb,pork,etc.
Fish:salmon,trout,sardines,tuna,
mackerel,etc.
Eggs.
Dairy:yogurt,cheese,milk.
Frozenvegetables.
Freshvegetables:carrots,peppers,greens,
Brusselssprouts,lettuce,tomatoes,onions,
etc.
Fruits:Apples,avocado,bananas,pears,oranges.
Berries:Strawberries,blueberries.
Nuts:Almonds,walnuts,pistachios,macadamianuts,hazelnuts,peanuts.
Nutbutters:peanutbutterandalmondbutter.
Legumes:lentils,beans,kidneybeans,chickpeas.
Grains:quinoa,buckwheat,rice,corn.
Coconutoil.
Oliveoil.
Olives.
Butter.
Chiaseeds.
Tubers:PotatoesandSweetpotatoes.
Condiments:Seasalt,pepper,turmeric,garlic,parsley,etc.

How to Succeed on a Gluten-Free Diet

Ifyoutrulywanttosucceedonaglutenfreediet,thentherearemanyresources
available.
AgoodplacetostartisgoingonAmazonandgettingoneoftheglutenfreebooks.
Therearealsohundredsofglutenfreecookbooksonthere.
Thatbeingsaid,thisarticleshouldcontaineverythingyouneedtogetstarted.You
canusethispagetocreateaprintableversionofthearticle.
Attheendoftheday,aglutenfreedietcanbeincrediblyhealthyandsatisfying,if
doneright.
Forpeoplewithceliacdiseaseoranotherglutenrelateddisorder,thebenefitscan
literallybelifesaving.
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