Avoiding gluten in your diet can take some patience and creativity, but there are many foods available that not only lack gluten but which are tasty additions to your diet. Whether you are eliminating or reducing your gluten intake, keeping a well balanced, appetizing diet is possible. Take the time to educate yourself about simple alternatives to foods that contain gluten.
Corn
Corn can be a wonderful substitute for gluten-containing products, according to the Mayo Clinic. Cornbread can be served with meals and enjoyed fresh or toasted with butter, honey or other toppings. Corn tortillas can be lightly warmed, buttered and salted and eaten as a snack or an addition to your meal. They can also be used for quesadillas. Use cheese for light meals or snacks, and add spices, your favorite vegetables and meats for meals. Corn tortilla chips are also an option. Be sure to check packaging to ensure they are gluten free.
Flour Substitutes
Rice, potato, bean, tapioca and soy flours can substitute for wheat flour in most cases. Because these flours lack gluten's binding properties, you may have to add guar or xanthan gum to prevent a crumbly product. You can find these flours at health food markets, and they can perform considerably well in your favorite recipes.
Pasta Substitutes
Grains such as quinoa, polenta and rice can replace pasta, as well as mashed or chopped cooked potatoes. The famed spaghetti squash also serves admirably in this capacity. Serve your favorite sauces over these substitutes for the traditional gluten-laden pasta. You can also purchase gluten-free pasta noodles online or at a health food market.
Snacks
Many of the normal snack foods have gluten, and it's important to think ahead to have healthy alternatives ready. Nuts make good snacks, especially when mixed with raisins and dried fruit. Vegetables and gluten-free dip are tasty and healthy and can be prepared ahead of time. Popcorn does not contain gluten and makes a wonderful snack. Vary the flavor with melted honey, butter and cinnamon. Fruit can be eaten fresh or blended in a smoothie.
Creativity
Creativity is the key to a satisfying, healthy diet that avoids gluten. Instead of the normal bun, wrap your hamburger in strong lettuce leafs with the usual condiments inside. Enjoy gluten free cheesecake with slivered almonds placed in the bottom of the pan instead of a graham cracker crust. By experimenting, having fun and taking the time to think about your lifestyle and diet, you can avoid gluten and still have the benefit of delicious foods.
