For people with gluten allergies, there are plenty of varieties and choices when it comes to eating plans. It is mostly about finding foods that are good for you and putting aside those that aren’t healthy. Build your gluten-free diet. If your goal is to improve your gluten-free diet, it’s important to be careful. You need to eat healthily, without contraindicated ingredients, especially if you suffer from celiac disease, wheat allergy or gluten intolerance. Some may even use it to lose weight. So, how to maintain a gluten free diet?
Gluten is a protein found in much of the food eaten for breakfast or dinner. Foods made from wheat, barley, oats, rye or spelled contain gluten to varying degrees. It is also found in starch, pasta, bread or flour, and even in medications, supplements, and vitamins. The gluten-free diet requires a lot of attention.
Celiac disease and the gluten-free diet
Celiac disease is not curable at the moment, but it is possible to keep it under control. It affects the immune system of 1% of the world population, to whom the intake of gluten causes damage to the small intestine.
This condition comes in the form of abdominal pain, diarrhea, depression, or a feeling of irritation. It is genetic and can be detected by blood tests or a biopsy of the small intestine tissue.
Consuming gluten in people with this condition deteriorates the lining of the intestine and produces inflammation. Consequently, the absorption of essential nutrients decreases and there is a risk of running into nutritional deficiencies.
The only possible treatment to be put into practice at the moment is the gluten-free diet. Not doing it increases the chances of complications, such as autoimmune disorders or iron deficiency anemia. There is a risk of a drop in bone density, folate and vitamin B12 deficiency.
At the same time, unwanted weight loss is possible. Without proper treatment, there is a risk of developing different types of bowel and colon cancer.
Wheat intolerance and wheat allergy
The gluten-free diet is also a good solution for those people who do not have celiac disease, but are simply intolerant to wheat and starchy foods. It is used for weight loss, but it does not always have beneficial effects on health.
In children, this intolerance presents with bloating, flatulence, abdominal pain, diarrhea and nausea. More over, there may be irregularities in weight and growth.
In adults, the effects are less invasive: mild diarrhea, anemia, thinness and constipation. The person may experience emotional fatigue or distress, irritation, discouragement, or depression.
Other manifestations are bruising, nosebleeds, hair loss, absence of menstruation, cramps or ulcers in the mouth.
To start a gluten-free diet, you must be sure that you have celiac disease. This certainty can be obtained through a biopsy of the intestinal tissue. The gluten-free diet must be kept for life, in fact, even small amounts of this protein can create lesions in the intestinal villi.
It is essential to learn to live with this condition and to know foods that do not contain gluten. The supermarket trolley must contain veal or pork, poultry, fish, shellfish and eggs. Also, you will need to buy lots of fresh, frozen and packaged fruit and vegetables.
Ice creams, sorbets, frozen waffles, among others, should not be part of the weekly menu, to avoid ingredients with traces of gluten.
Obviously, when you buy something, read the label. On the market, there are processed and well packaged foods, however, it is not excluded that they contain gluten. Also buy ground or dehydrated spices: the important thing is that the package specifies the phrase ‘gluten-free’.
Also, avoid pâté, sausages, processed, grated or sliced melted cheese, meat and fish sauces, sauces. The same goes for chocolate, cocoa, coffee substitutes, roasted or fried peanuts, candies, ice cream and sweets. Indeed, all of these are at risk.
Some good ideas for a gluten-free diet
Chips, jelly, pudding, corn tortillas, popcorn, cookies and rice cakes, nuts and seeds are great choices. Likewise, you can buy rice creams, corn grains, rice flakes, brown rice, or white rice.
Here are some other options jams, honey, corn or potato starch, peanut butter, molasses, brown, white or powdered sugar. In addition, spices and herbs, pepper, sauces, salt, pickles, mustard, vinegars and spirits, most of the salad dressings can not be missing, but you must pay attention to the ingredients and labels.
For experts, it takes six months to two years to get good results on the gluten-free diet. In fact, a lot depends on the condition of the patient, on his attention to detail and attention in following the diet.