Gluten is a type of
protein found in wheat, barley and rye. Gluten is normally a protein that is
easy to digest. However, in some people, it can cause intestinal problems and
make digestion difficult for different reasons. People who consume
gluten-containing foods may experience problems such as gas, indigestion and
bloating. For this reason, it is extremely important for people who have
problems to prepare a gluten-free diet list and make changes in their diet.
Many foods such as
white bread, pasta and desserts contain gluten. Those with celiac disease, gluten
sensitivity or allergies should avoid gluten.
What is the Gluten
Free Diet?
The gluten free diet
is a type of diet that consists of non-gluten foods. Many people choose the
gluten diet for weight loss. A gluten-free diet prevents autoimmune triggered
by ingestion of gluten. This reaction can damage the lining of the small
intestine, which prevents the body from absorbing key nutrients and can lead to
a range of symptoms such as depression, malnutrition and anemia.
Because cakes and
cookies are made from refined flour and sugar, they contain empty calories.
These foods should be consumed sparingly, even if they are gluten-free.
Replacing these products with unprocessed foods like fruits and vegetables
would be a better option. It should also be remembered that just because
something is gluten-free does not mean it is healthy.
What Does the Gluten
Free Diet Do?
People who want to
follow a gluten-free diet often experience some intestinal problems. People
with celiac disease can damage the tissues in their digestive system due to the
chronic inflammation caused by gluten.
It happens in people
who experience symptoms such as bloating, cramps or certain types of skin rash
when they eat very small amounts of gluten. People with celiac disease can
become lactose intolerant and have iron deficiency anemia. Celiac disease is
diagnosed using blood tests and a small intestine biopsy. The gluten free diet
is effective in preventing such problems.
How Is the Gluten Free
Diet Made?
A great source of
whole grains and fiber, oats also help keep the gut healthy. Certified
gluten-free oats are the first-choice foods for those on a gluten free diet. In
this diet, mixed fruit salad with oats and chia seeds can be consumed in the
morning.
Breads with millet
offer gluten-free whole grains. These breads contain fiber, brown crunchy and
are perfect for sandwiches. One of the indispensable foods of the gluten diet
is quinoa.
A healthily prepared
quinoa can be a good choice for a meal. Pastries such as cakes can also be made
with quinoa.
Diet List of Those Who
Lose Weight with Gluten Free Diet
Rice is a gluten-free
food. Therefore, to meet your grain needs, you can choose pasta made with corn
and quinoa. It is recommended to use alternative flours containing coconut and
almond to make the meals made with gluten-free flour more delicious. There are
several options for homemade or prepackaged gluten-free snacks.
You can consume fresh
fruits, vegetables, nuts and popcorn for a gluten-free diet and create a
healthy diet list.
