Crafting a diet without barley, wheat and rye may seem overwhelming. These foods are an ingredient in common foods such as pizza, pasta, baked goods, beer and many sauces and dressings. Eating gluten-free does not have to be complicated, however, as long as you know which foods to avoid.
Significance
The only way to treat an autoimmune disease known as celiac disease is to avoid eating wheat, barley and rye because they contain the protein gluten. Gluten destroys the villi and microvilli of the small intestine, creating a myriad of symptoms such as diarrhea, gas, weight loss or gain, skin rashes, brain fog and, in children, stunted growth. In untreated cases, celiac may lead to nutritional deficiencies, osteoporosis and an increased risk of intestinal lymphoma and bowel cancer. Some people may not be diagnosed with celiac disease, but have an intolerance to gluten and experience smoother digestion, less bloating and more energy when eliminating wheat, barley and rye.
Features
A simple gluten-free diet looks much like any simple diet plan, but without the wheat products. Fruits, vegetables, many whole grains -- including quinoa, rice and millet -- low-fat dairy, lean proteins, beans, nuts and oils and fats are all naturally gluten-free. An easy gluten-free diet may include fewer processed products than the average diet, however, as wheat or barley is commonly found in the form of seasonings, thickeners, soy sauce and sweeteners.
Gluten-Free Products
From the year 2000 to 2007, the gluten-free product market experienced a 100 percent increase, reports Food Navigator in August 2007. Many of these products such as breads, cookies, pizza crust, pasta and waffles may be found in mainstream grocery stores. The palatability of these products has improved as the demand for these products has increased, making them a valuable addition to a simple gluten-free diet. Rely on convenience products such as brown rice bread, quinoa pastas and whole grain cereals, made with millet or corn, when creating a simple diet plan.
Considerations
Many people who suffer from celiac disease are also lactose intolerant. Oftentimes, this is a side effect of the disease and after several months or a year of eating strictly gluten-free, the ability to tolerate dairy returns. Consult your doctor before adding dairy back to your diet. Oats are an easy, filling breakfast or snack food that may, or may not, be appropriate for those on a gluten-free diet. Consult your physician as to whether you should try including them in your diet, because, as pointed out by the Celiac Sprue Association, scientific results have not clearly determined whether oats are safe or tolerable for celiac patients. The Association recommends consuming no more than 50 g per day, if you do decide to include them.
Sample Plan
A simple gluten-free diet may begin with a breakfast of scrambled eggs and a blended smoothie made with a banana, frozen strawberries and soy or cow's milk. At lunch, enjoy a chicken and rice soup with a toasted brown rice bread and a green salad made with lettuce, cucumber, tomatoes and dressed with olive oil and red wine vinegar. Make your own soup by cooking white or brown rice in a generous amount of gluten-free chicken broth along with diced carrots, celery and zucchini. Add cooked chicken breast in the last few minutes of cooking to heat it through. Alternatively, purchase soup but make sure the label reads "gluten-free." For dinner, grill, roast or broil a serving of fish, poultry or lean beef and have with a baked potato and vegetables. Steam fresh or sauce-free frozen vegetables in the microwave and season with lemon juice or Parmesan cheese. During the day, choose simple gluten-free snacks such as fresh fruit, yogurt, un-seasoned nuts, air-popped popcorn, cheese and rice crackers.
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