A Gluten Free Diet and Nutritious Recipes - 8 Things You Need to Know

By Summer Banks FNS, SPT on Sep 19, 2022

Some grains, including wheat, oats, rye, barley, and spelt, contain a protein called gluten. The presence of gluten in grains lends shape and structure to foods, and you cannot taste or smell the presence of gluten in foods. But some people have a sensitivity to gluten, and this sensitivity can lead to health problems. Severe fatigue and headaches are two other symptoms of gluten sensitivity. Adopting a gluten-free diet can help people with this sensitivity regain their health. A gluten-free diet requires diligence, but by reading labels and shopping carefully, you can eliminate gluten from the foods you eat. You might even incorporate gluten-free eating in weight-loss programs and fitness plans.

Wheat, barley, and rye are three of the most prevalent grains. You will find these grains in breads, baked desserts, crackers, cereals, pastas, and soups. These grains can also hide in many foods, lurking where you might not expect to find them. Read ingredient lists of foods carefully, especially when purchasing salad dressings, sauces, and seasonings. When eating homemade foods, ask questions about ingredients to learn whether they contain grains with gluten.

Adopting a gluten-free diet involves an expansive shift in the foods you eat. Sandwiches, pasta, and cereal made with typical grains will suddenly become off-limits for you. It is possible to choose gluten-free ingredients to substitute for many grains, however. Some of the typical substitute grains include quinoa, corn, rice, teff, and tapioca. Some oats may also be free of gluten. A gluten-free diet can and should contain an abundance of fresh fruits and vegetables to give you all of the vitamins and minerals you need for optimal health. People eating foods without gluten can also consume meats, poultry, fish, eggs, dairy, and beans.

When you initially eliminate gluten from your diet, you may feel uncertain about new food choices. You will likely need to spend time reading labels and exploring various foods as you make decisions about what you will include in your gluten-free menus. Reading diet reviews and reviewing weight-loss programs can be helpful for people devising new fitness plans. Be patient with yourself as you learn about new food choices. Instead of focusing on what you can’t eat while living gluten-free, think about all the foods you can eat. It may also be helpful to focus on the improved health and well-being that will likely result from your new way of eating.

You may face temptation to eat foods that contain gluten from time to time. If you give in to these urges, you may pay the price with unpleasant gastrointestinal upset, though. Although eating gluten-free may set you apart from other people, a growing number of consumers are becoming more aware of the importance of healthful eating. Seek out other people who are also following a gluten-free diet to get support and ideas for menus.

The grocery store and cookbooks now offer plentiful options for people following a gluten-free diet. Many foods in the grocery aisles are free of gluten. Food technology has expanded significantly in recent years, so food manufacturers are succeeding in making a variety of gluten-free food products. With the popularity of gluten-free eating, it’s also possible to find a wealth of recipes for gluten-free menu items. You can fill your cooking repertoire with recipes for breakfasts, lunches, dinners, breads, desserts, and other baked goods. There are also weight-loss products, like Herbalife and 310 Shake, that claim to be gluten free, but some users claim to have experienced side effects with these products.

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What Users Are Saying

“I started GF six weeks ago after my gastroenterologist recommended it after an appendix removal surgery. I don’t have diarrhea every single day. I do not fart loudly at least 8 times per hour. I am less irritable and have less mood swings. My pants fit waaaaay better the entirety of the day. My boyfriend can rub my tummy and it feels good, before it felt terrible due to bloating. Overall I’m very happy. This is my first comment on this sub and I’m excited I joined. I do miss stuff like gyoza or baguettes, and those were the first things I found here.”

“When I first went gluten free I was really sad about all of the flavors I had to give up. A gluten free option for soy sauce exists and it’s called Tamari! Coconut aminos make a great teriyaki sauce replacement.”

“I’ve only been gluten free for a few weeks but my god I feel so much better! I was so depressed and suicidal and had so many mood swings that I got misdiagnosed with bipolar disorder. I ended up having to go to Mayo Clinic. I wasn’t diagnosed with Celiacs but the doctors strongly suggested I go gluten free even though the celiac test was negative. No I’m not tired after I eat (which I thought was normal. It’s not), my memory is better, and I don’t get stomach aches as frequently any more!”


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About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.