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One major type of proteins here are glutens. Glutens are extensively found in cereals like wheat, rye and barley. Glutens contain two components, namely gluten and gliadin. These compounds work together to produce the sticky or elastic nature of bread. This also causes the hardening of bread during baking. The compound Gliadin is harmful and causes disorders which is one percent of the world’s population. One major disorder is celiac disease. This is a discomfort in the digestive tract caused due to gluten intolerance. The symptoms include diarrhoea, tiredness and skin rashes after gluten consumption.
Apart from celiac disease, a major portion of the western population is shifting towards a gluten-free diet pattern. This is because gluten-free diet is considered a healthy alternative. It results in the altered gut microbiome and results in an increase of advantageous bacteria in the gut. This enhances the microbial digestion process. Scientific researches also prove that gluten-free diet helps to reduce the risk of autism, epilepsy and schizophrenia. Because of all these, a gluten-free diet is preferred by many people.
Grains and Seeds
Though grains contain high levels of gluten, there are a few grains that are suitable for a gluten-free diet. This includes,
- Amaranth
- Buckwheat
- Flax seeds
- Arrowroot
- Corn - this includes corn flour, cornmeal and corn grits
- Quinoa seeds
- Sorghum
- Soy flour
- Almond meal
- Coconut flour
- Wild rice
- Teff
- Guar
- Pea flour
- Millets
All these foods could be used as substitutes against the common wheat, rye and barley grains. These diets are considered highly safe for patients suffering from celiac disease.
Apart from this, wheat and barley are used as flour in bread making. This could be replaced by
- Potato flour
- Tapioca flour
This serves as the best alternative in a gluten-free dieting pattern.
Dairy products
Dairy is a mandate in our day to diet. A lot of dairy products are gluten-free. However, a few dairy products also contain minimal quantities of gluten. People suffering from gluten intolerance should make sure that they do not consume even a very small quantity of gluten. This is because the complications would be very severe. Here is a list of gluten free dairy products, that you should remember,
- Cheese
- Cream
- Sour cream
- Yoghurt
Cheeses are of various flavours and taste. This ranges from American, Cheddar, Parmesan and Swiss. Most of the cheese varieties are free from gluten. However, Blue cheese is an exception. It contains considerable gluten content and to be avoided.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, fibres and other supplements. They are considered among the healthiest foods. They also play a major role in gluten-free diets. Here is a list of fruits and vegetables that can help you formulate a gluten-free diet plan,
- Apples
- Apricots
- Bananas
- Blueberries
- Blackberries
- Cherries
- Orange
- Mangoes
- Watermelon
- Figs
- Grapes
- Peaches
- Pears
- Beets
- Tomatoes
- Spinach
- Red Onion
- Lettuce
- Okra
- Mushrooms
- Garlic
- Egg Plant
- Cucumber
- Squash
Meat and fish
Meat and fish are considered an important component in the gluten-free diet. They are proteinaceous and are high energy providing foods. This can be included in the gluten-free diet for celiac patients as well as people who wish to have a healthy diet pattern.
- Beef, Ribs and Steak
- Chicken
- Turkey
- Eggs
- Pork
- Lamb
- Goose
- All fishes
- Venison stews
The list is approximate and different researchers propose a different list of foods for a gluten-free dieting pattern. initially, it may seem difficult as wheat is the staple food in several parts of the world. But once an individual strictly adheres to the diet chart, it will turn easy and simple. There are several organisations for the welfare of people suffering from celiac disease. These organisations come up with innovative dishes and menus using gluten-free food materials known. This can help the individual meet the dieting plan with no compromise on the taste of the food.
