An estimated 10 percent of the American population suffers from an inability to properly digest gluten or wheat products, according to ABC World News. Also known as celiac disease, this condition means you must avoid gluten, a protein found in many wheat, barley and rye foods. If you experience this condition, you may have side effects like abdominal discomfort, joint pain and nausea. To prepare gluten- and wheat-free meals, you will likely need to cut certain foods out of your daily diet. With the right modifications, you can keep gluten and wheat out of your meals and experience a reduction in related symptoms.
Components
Wheat and gluten-free meals can be made with certain grains and starches that do not contain wheat or gluten. Examples include corn, rice flour, potato flour, polenta, quinoa or rice. You can pair these grains with other healthy foods, such as vegetables, fruits and fresh meats. Many companies also are making gluten-free products that can be prepared for meals, such as gluten-free pasta and/or gluten-free bread.
Meal Examples: Breakfast
Breakfast foods often contain off-limits gluten- and wheat-containing grains like cereals, oatmeal and pancakes. You may need to make several substitutes for breakfast. Healthy omelets containing eggs or egg whites with fresh vegetables like spinach, peppers and asparagus. Low-fat yogurt sprinkles with berries and gluten-free granola is another option. Turkey bacon served with gluten-free bagels or other gluten-free breads can help you get needed protein and carbohydrates to give you energy for your day.
Meal Examples: Lunch and Dinner
Making gluten- and wheat-free modifications to lunch and dinner often involves eliminating starches, such as rolls or wheat brands to make sandwiches. You can incorporate gluten- and wheat-free grains into meals like grilled chicken or fish served with quinoa and vegetables. Fresh, healthy salads made with Romaine lettuce or spinach with fresh vegetables, nuts and gluten-free salad dressings can be a healthy lunch or dinner option. Cook with as close to natural ingredients as possible to eliminate the possibility that gluten was used as a thickening agent, especially in pre-packaged sauces.
Foods to Avoid
Avoiding gluten and wheat can be difficult because gluten is found in some foods you may not expect. Gravies, salad dressings and lunch meats are often made with gluten and should not be included in meals. If you are candies, cakes, cereals, cookies or crackers, choose only those labeled gluten-free. Avoid foods made with durham, kamut, matzo meal, rye, semolina and spelt, which is a form of wheat.
References
- ABC News; Gluten-Free: The Low-Carb of This Decade?; Jane Allen; May 2011
- MayoClinic.com; Gluten-Free Diet; January 2010
- "Cooking Light"; Gluten-Free in the Whole-Grain World; Mary Creel; April 2011
- Oprah.com; Gluten-Free: Is It For Me?; Daphne Oz; September 2009
- Gaiam Life; 6 Easy Ways to Eat Gluten-Free and Feel Better; Lisa Truesdale
