The increasingly popular gluten-free diet eliminates all foods containing three grains: wheat, barley, and rye. Some people find it difficult to eat a well-balanced diet while following the gluten-free diet because whole grain products that don't contain those three grains can be tricky to find. But if you take a little more time to carefully construct menus and prepare fresh foods, it's possible to eat a balanced gluten-free diet.
Significance
Wheat, barley and rye contain the protein gluten. People who have been diagnosed with celiac disease, a condition in which gluten attacks their small intestines, must eat gluten free or risk severe symptoms, including diarrhea, bloating, and abdominal pain. However, many other people find that eliminating gluten from their diets helps curb migraine headaches, skin conditions such as psoriasis, and muscle aches and pains.
Function
Switching to a gluten-free diet is not as easy as simply eliminating foods like bread and pasta, which obviously contain wheat flour. According to dietitian Tricia Thompson, who counsels many celiac disease patients, processed foods such as soups, sauces, and rice mixes also contain gluten ingredients. But fortunately, a balanced gluten-free diet doesn't need processed foods and ingredients to be healthy.
Types
The U.S. Department of Agriculture food pyramid recommends getting the bulk of daily calories in the form of whole grains. Naturally gluten-free grains include amaranth, quinoa, sorghum, rice, and corn, according to the Mayo Clinic. Many of these are available plain at the supermarket, and manufacturers also produce gluten-free breads and pastas featuring these and other types of whole grains.
Features
Many other food options essential to a balanced diet are naturally gluten free. Fresh meats are gluten free unless they are processed in some way or contain broth or other additives; to be certain, read the label. In addition, plain beans and fresh fruits and vegetables also contain no gluten. The USDA food pyramid recommends two to three cups of fresh vegetables per day for adults, along with up to two cups of fresh fruits and around five ounces of meat or beans.
Considerations
Supermarkets carry plenty of gluten-free substitutes for favorite foods such as cookies, cakes, muffins and brownies. In addition, many varieties of snack foods, such as plain potato chips and corn chips, contain no gluten. Those following a gluten-free diet need to take the same precautions as people eating a regular diet to eat these foods sparingly in order to keep their diet well balanced and healthy.
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