Gluten is a protein found in wheat, barley, rye and cross-contaminated oats. People with celiac disease need to avoid gluten entirely as it causes severe damage to the villi of the intestinal wall and leads to serious health complications. Gluten intolerance is also increasingly common and results in adverse symptoms such as bloating, diarrhea, constipation, fatigue, muscle and joint pain. Poor digestion and the inability to absorb essential nutrients may lead to malnutrition. You can make meals, including breakfast, gluten-free with a number of healthy food alternatives for good health.
Eggs
Eggs are a healthy addition to a gluten-free breakfast meal. They do not contain wheat or gluten, making them a viable choice for people avoiding gluten. One large egg has 6 g of protein, 5 g of fat and 0 g of carbohydrates. The high protein content of eggs help satiate the appetite to decrease hunger cravings and prevents fluctuations in blood sugar levels. Protein is also essential for the growth, repair and maintenance of muscle. Muscle has a higher metabolic resting rate than fat, hence you can burn more calories and potentially fat with the more lean muscle you have even while at rest.
Fresh Fruit
Fruit is a healthy addition to any diet and can be enjoyed by those avoiding gluten. Fresh fruit is naturally gluten-free and is a source of essential nutrients, vitamins and minerals. Fruit is low in calories, has little to no fat and no added refined sugars. It makes a healthy addition to a gluten-free breakfast when combined with protein, such as eggs, or added to a smoothie made with milk or a dairy-free milk alternative. Serve a chopped banana on top of gluten-free cereal, top yogurt with berries and nuts or blend frozen peaches with milk for a healthy shake.
Vegetables
Vegetables are not typically thought of as breakfast food; however they are a healthy gluten-free food to consume with any meal. Vegetables are a source of essential vitamins, minerals and antioxidants that can help protect against and prevent certain cancers and heart disease. Select fresh produce that is organic preferably to avoid added pesticides or chemicals. If organic is not possible, be sure to thoroughly wash all produce with water and a mild cleaning product. Vegetables such as mushrooms, green peppers and onions can be scrambled with eggs to make an omelet. Alternatively, use a juicer to make fresh juice from kale, carrots and beets for a nutrient-rich morning meal.
Gluten-Free Grains
Eating gluten-free doesn't mean you have to avoid all cereals and bread products, as there are many alternatives to those made with wheat and gluten. You should only consume oats if they are certified gluten-free as they are typically cross-contaminated with other grains during the refining process. Alternatives to typical cereals include cooked quinoa or brown rice. As well, there are many gluten-free breads and cereals available in most supermarkets and health food stores that are made from white or brown rice, rice flours, quinoa, buckwheat and amaranth, all of which are gluten-free grains. Read labels carefully to determine what is gluten-free and avoid anything with wheat or gluten listed in the ingredients.
References
- "Gluten Free Every Day Cookbook: More Than 100 Easy and Delicious Recipes from the Gluten-Free Chef"; Robert Landolphi; 2009
- "Practical Gastroenterology": The Celiac Diet, Series #6: Kids and The Gluten-Free Diet; Carol Rees Parish, R.D., M.S., Series Editor; February 2007
- Living Gluten-Free For Dummies; Danna Korn; 2006
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