Simple tips to eliminate gluten!

Introduction and definition:

Gluten is the collective name for a group of proteins found in grains like wheat, barley, and rye.

Normally, most people can consume gluten without any issues but people who have celiac disease or gluten sensitivity may suffer from symptoms after gluten consumtpion.

Those with gluten disorders may experience symptoms like digestive discomfort, headaches, fatigue, weight loss, and dermatitis after eating gluten.

1. Choose gluten-free grains

There are plenty of gluten-free grains and you may choose:

Examples of gluten-free grains include:

· quinoa

· brown rice

· millet

· amaranth

· buckwheat

· oats

*Buckwheat is a grain-like seed that’s unrelated to wheat and naturally gluten-free.

It can be enjoyed as a cereal or used in recipes for gluten-free baked goods.

* Oats are gluten free but in some processing it may contains traces of gluten so if you have celiac disease or gluten sensitivity it is better to choose oats with certified gluten-free label.

2. Look for a gluten-free certification label

A product claiming to be gluten-free must comply with the FDA gluten-free definition by containing less than 20 parts per million (ppm) of gluten. The European Union (EU) has similar legislation for food products labeled as gluten-free.

3. Eat more produce

All fruits and vegetables are gluten free. A gluten-free diet lack magnesium and folate unless gluten packaged food are replaced with nutrient dense food. So you need to have colorful and variety of fruits and vegetables in order to meet nutrients need:

Here are a few ways to add more fresh produce to your diet:

· ask for a lettuce wrap in place of bread

· use spiralized veggie noodles in place of regular pasta

· opt for a salad instead of a sandwich

· choose a side of fresh fruit or roasted vegetables

· add a piece of fruit to your breakfast or eat it as a snack

· use sweet potato slices in place of bread

* Some canned or frozen fruits and vegetables may contain gluten as thickening sgent so it is better to check the label

4. Clean out your pantry

You need to clean out your pantry and thorw out any gluten containing product ans the best way to know which product contains gluten is by label reading.Check for lesser-known gluten-containing ingredients like malt vinegar, brewer’s yeast, and seitan.

Sometimes, it is difficult to eliminate gluten from your diet if other household members dont require same restrictions.

In this case, you need to have a pantry section for you in order to prevent cross contamination. In addition you need to have a separate toaster and washing cutting boards and utensils before preparing your meals.

5. Avoid gluten-containing beverages

Gluten may be present in certain beverages, especially those containing alcohol.

Beer is a common source of gluten because it’s produced by fermenting gluten-containing grains like wheat or barley. However, there are some gluten-free beers on the market made from ingredients like sorghum or rice.

If you want to drink alcohol on a gluten-free diet, opt for distilled liquors like vodka or gin. Typically, wine is also free from gluten. That said, wine coolers may contain malt barley, a gluten-containing grain.

Most non-alcoholic beverages like coffee, tea, and sparkling water products are gluten-free. Nonetheless, some drinks like pre-made smoothies, coffee drinks, or milkshakes may contain gluten, so it’s best to check the label.

6. Bring your own food

Social events may pose a risk for gluten exposure. Bringing a gluten-free dish from home is a great way to ensure a safe food environment without too much fuss.

7. Eat more nuts and seeds

Gluten-free diets are more likely to be deficient like zinc, calcium, and fiber.

Nuts and seeds to add to your diet include:

· almonds

· cashews

· pecans

· walnuts

· pistachios

· macadamia nuts

· pumpkin seeds

· flax seeds

· chia seeds

· sunflower seeds

You can add nuts or seeds to gluten-free oats, finely grind nuts to use in place of wheat flour, sprinkle seeds over your salad, or blend nuts into nut butter to enjoy with apple slices or celery sticks.

8. Know the different names for wheat

You need to look at the hidden sources of gluten:

· durum

· einkorn

· khorasan (Kamut)

· spelt or farro

· triticale

Many types of wheat flour also have different names like semolina, farina, or graham flour. All of these flours contain gluten and must be avoided if you follow a gluten-free diet.

Moreover, common food additives may contain hidden sources of wheat like maltodextrin, caramel color, and modified food starch.

Evaluating the allergens statement on a food label is the easiest way to identify whether a product contains wheat and gluten. This is because the FDA requires foods to clearly state if they contain any of the top eight allergens such as wheat, on the food label.

9. Limit processed food

Food manufacturers can add gluten to processed food to improve texture, mouthfeel and shelf life. For example, lunch meat, sausage, baked goods, french fries, and seasoned rice mixes may all contain hidden sources of gluten.

Processed gluten-free products are often higher in fat, sugar, and sodium than regular products. Thus, while these products are gluten-free, they may not be a favorable replacement for whole foods. So it is better to choose whole food like fruits, vegetables, eggs, nuts, and seeds, are naturally gluten-free.

10. Cook more meals at home

Restaurants are increasingly offering gluten-free meal options. However, these meals typically come with an added cost, as well as the risk of cross-contamination.

Once you cook at home you are less likely to have gluten in your meals. As you can control ingredients and the way of cooking.

Create a weekly meal plan to stay accountable. Stock your kitchen with gluten-free staples like fresh produce, nuts, seeds, legumes, protein sources like eggs and fish, and various gluten-free grains.

11. Avoid gluten-containing condiments

Condiments and sauces often contain hidden sources of gluten. Food manufacturers can add gluten to condiments to act as a stabilizer, thickener, or emulsifier.

Condiments that may contain gluten include:

· soy sauce

· salad dressing

· malt vinegar

· marinades

· barbecue sauce

· pasta sauce

· Worcestershire sauce

· teriyaki sauce

*Even condiment may labelled as wheat free it may still contain other gluten sources like barely and rye. For example, malt vinegar is not gluten-free because malt is derived from barley.

12. Join a gluten-free community

Following a gluten free diet may feel isolating. In fact, people with celiac disease may be more likely to suffer from feelings of loneliness, depression, and social phobia.

So you can join a gluten-free community to help navigate local restaurants, share recipes, and find support.

Sources:

https://www.healthline.com/nutrition/gluten-detox?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-04-19&apid=#section13

https://www.chowhound.com/food-news/175658/beginner-guide-to-gluten-free-food/