People with celiac disease, an autoimmune condition that causes inflammation of the bowels, cannot eat the elastic protein called gluten that is found in wheat, barley and rye. The only cure for symptoms ranging from diarrhea to skin rashes is to completely eliminate products containing these ingredients from the diet. People with the less severe and distinct diagnosis of gluten intolerance may consume gluten, but find they feel much better if they avoid it. An enormous number of gluten-free products are now available, making it easier than ever to feel completely satisfied and healthy while eating a diet that is gluten-free.
Types of Food
All products containing wheat---including wheat flour-based bread, pasta, snack crackers, beer, pizza, soy sauce, cookies and cakes---are off limits. All fruits, vegetables, non-wheat grains, meats, fish, dairy and eggs are perfectly acceptable. According to the publication "Progressive Grocer," the gluten free product market grew by 28 percent from 2004 until 2008 and is predicted to reach about $2.6 billion in sales by the year 2012. The greater demand for gluten-free foods has lead to the mainstream availability of gluten-free cereals, pastas, breads and other baked goods.
Misconceptions
A gluten free diet is not a low-carb diet. You may still eat many grains, including rice, quinoa, millet and amaranth. Some believe following a gluten free diet leads to weight loss. In fact, many who start a gluten-free diet gain weight because, as their intestines heal, they are better able to absorb calories and nutrients. Many gluten-free products contain alternative flours that contain more calories than crackers, breads and baked goods containing wheat.
Potential Meals
A gluten-free diet looks very much like a traditional diet, with a few substitutions. Breakfast may include a bowl of gluten-free oatmeal (look for it in specially marked packages), berries and low-fat milk or scrambled eggs with turkey bacon and a banana. For lunch, you might enjoy grilled chicken and broccoli with brown rice and tamari (wheat-free soy sauce) or beef fajitas served on corn tortillas. Dinner could consist of rice or quinoa pasta with a marinara sauce, Parmesan cheese and a large salad. Desserts, such as ice cream and pudding are naturally gluten free. Many gluten-free cookies and cakes and baking mixes are on the market as well. Snacks like nuts, gluten-free crackers with hummus or tortilla chips and salsa all fit into a gluten-free diet.
Effects
A gluten-free diet will clear up any symptoms of celiac disease and slowly heal the intestines. People who suffer from gluten intolerance report greater energy, less digestive distress and clearer minds when following a gluten-free diet. Some with celiac or gluten intolerance also experience lactose intolerance, but as their intestines heal with a gluten-free diet, they may find that their bodies will once again tolerate dairy products.
Warning
Following a strict gluten-free diet requires vigilance. You may need to clean out your entire kitchen and scrub down, or even completely replace, cookware that could be contaminated with trace amounts of gluten. Certain products that do not list wheat in the label may still be processed in a facility that also handles wheat, and could affect you via cross contamination. Some products that would not seem to contain wheat---like salad dressings, vegetarian burgers and seasoning packets often do, so read your labels carefully. Restaurants, even those that offer gluten-free options, are often a source of contamination. Servers may not be schooled on what items on the menu are safe for you to eat. Kitchen workers may prepare gluten-free pasta, but boil it in water used for wheat pasta or fry seemingly gluten-free French fries in the same oil as breaded items.
Member Comments