A gluten-free diet constitutes the cornerstone of the treatment of both celiac disease and gluten intolerance, which affect millions of Americans. These conditions are characterized by an allergy or sensitivity to gluten, the main protein found in grains such as wheat, barley, rye and oats, causing damages to the gastrointestinal tract and leading to abdominal pain, bloating, constipation, diarrhea, headaches, malnutrition and fatigue. Eliminating gluten is the only way to relieve these symptoms and recover health.
Gluten-Free Foods
A gluten-free diet is synonymous with the elimination of many grain products made from wheat or gluten-containing flours, such as pasta, breakfast cereals, bread, rolls, bagels, sandwiches, granola bars and desserts. Several gluten-free alternatives are now available that are made with rice flour, potato flour or a mix of other gluten-free flours. It is possible to find gluten-free bread, gluten-free pasta and gluten-free breakfast cereals. However, most of these gluten-free foods are lower in fiber and are not routinely fortified.
Fiber
Grains, especially whole grains, are a great source of fiber in the diet. A gluten-free diet removes two of the main foods contributing to fiber intake: whole wheat and oats. A healthy gluten-free diet should include generous servings of vegetables and whole fruits, beans, lentils, nuts, nut butter and seeds to meet the recommendation of 25 to 38 g of fiber a day for adults. Fiber is important to keep your bowels regular and prevent constipation. Flaxseeds, quinoa, brown rice and psyllium are also good sources of gluten-free fiber.
Carbohydrates
Wheat-based foods are the main source of carbohydrates in the diet, but following a gluten-free diet does not necessarily mean following a low-carb diet. If you wish to maintain your normal carbohydrate intake to keep you going, replace your breakfast cereals or toast with a gluten-free breakfast cereal, gluten-free bread or a quinoa porridge. Milk, yogurt and fruits also constitute good sources of carbohydrates. At lunch, use gluten-free bread for your sandwich, have some rice crackers, add quinoa to your salad, or finish your meal with a homemade strawberry and banana smoothie. At dinner, replace your pasta with potato, sweet potato or rice.
Folic Acid
Most of the foods prepared with wheat flour are enriched with folic acid, or folate. Folic acid is necessary to form red blood cells and prevent anemia. It is also required in sufficient amounts in women of childbearing age to prevent infant neural tube defects, such as spina bifida. Folic acid can be found in many foods, and you can either look for fortified gluten-free options or get this B vitamin from foods like sunflower seeds, okra, egg yolks, liver, orange and grapefruit juices, beans, lentils, spinach, asparagus and other leafy greens.
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