Following a gluten-free diet means you eat no wheat, barley or rye. People with certain health conditions are prescribed a gluten-free diet by their doctors, while other people choose to avoid gluten by choice. While following such a plan may seem daunting at first as many common food common foods contain gluten, you can still enjoy a balanced a varied diet composed of naturally gluten-free foods.
Significance
Gluten is a protein found in wheat, barley and rye. Approximately 1 in every 133 Americans suffer from an autoimmune condition, which is triggered by consuming even the smallest amount of this protein, according to the National Foundation for Celiac Awareness. The only treatment for this condition, called celiac disease, is to follow a strict gluten-free diet plan. People on a gluten-free diet eat no traditionally-made breads, pasta, beer, pizza, baked goods, soy sauce and many processed foods with wheat ingredients.
Naturally Gluten-Free Foods
A gluten-free diet can include fruits, vegetables, lean meats, fish, poultry, seeds, nuts and dairy. Many grains that are not related to wheat, such as rice, amaranth, quinoa, buckwheat and teff are used by gluten-free dieters as side dishes or as alternative flours. With increased awareness of the prevalence of celiac disease and gluten intolerance has come a marketplace for gluten-free products, such as crackers, rolls, cookies, energy bars and even beer.
Benefits
People with celiac disease who follow a gluten-free diet should see a resolution of their symptoms of malnutrition, weight loss, skin rashes and digestive distress after several months of following a gluten-free diet. A gluten-free diet can also help celiac patients avoid long-term health problems that occur because of poor nutritional absorption. People who are not diagnosed with celiac disease, but who follow a gluten-free diet, often report improved digestion and energy -- even if the diet is not medically necessary.
Sample Plan
A typical breakfast on a gluten-free meal plan could include eggs, bacon, fruit and yogurt. At lunch, you might enjoy a large salad made with vegetables, meat or poultry, beans, cheese and a homemade dressing of balsamic vinegar and olive oil. Rice pasta or quinoa served with broiled or grilled chicken and generous amounts of vegetables makes a gluten-free dinner. Snacks on a gluten-free diet could include yogurt, skim milk, rice-based cereal, cheese, hard boiled eggs, vegetables and hummus, gluten-free snack crackers, nuts and dried fruit.
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