If you suffer from gluten intolerance or celiac disease, you need to eliminate gluten from your diet. That means most grains or grain based foods are off the menu. So, no bread, cookies, crackers, breakfast cereals, beer, or other gluten-rich foods. For more details of what foods you need to sidestep, check out my article Gluten intolerance foods to avoid.
Many people find giving up gluten a bit daunting. After all, once you eliminate all the hundreds of foods that contain gluten, what is left for you to eat?! To help you, I’ve produced a series of gluten free recipes that are so delicious and easy to make that you probably won’t even realize they are different to your regular meals. And, to make things even easier, here is a list of gluten free foods.
1. Meat and fish
All unprocessed meat and fish is free from gluten so fill up on beef, lamb, chicken, turkey, pork, salmon, tuna, cod, and any other meat or fish you can think off. Many deli meats and sausages contain wheat which is used as a filler so avoid those unless they are certified as gluten free.
2. Fruit and vegetables
As well as being super healthy and loaded with vitamins and fiber, fruit and vegetables are also naturally gluten free. Replacing foods like pasta and bread with vegetables will help bulk up your meals while eliminating gluten and saving you calories too.
3. Beans, pulses, and legumes
These foods are naturally gluten free. They are high in fiber, low in calories, filling, and contain protein too. They make a great side dish and you can also use them as a main ingredient. They’re also cheap.
4. Dairy end eggs
Milk, cheese, yogurt, cream and eggs are naturally gluten free. They are a good source of protein and calcium and are also very versatile. Of course, dairy foods (not eggs) also all contain lactose, a sugar to which some people are overly sensitive. If lactose upsets your stomach or brings you out in a skin rash, you need to avoid dairy foods.
5. Gluten free grains
There are several grains that are naturally free from gluten which makes them good choices if you are gluten sensitive. Many of them can be processed into flour and used in place of wheat. Grains that contain no gluten include:
- Rice
- Corn
- Buckwheat
- Millet
- Quinoa
- Tapioca
6. Nuts and seeds
A good source of protein, fiber, and healthy fats, nuts and seeds are also high in essential vitamins and minerals but are free from gluten. Many people use almond flour as an alternative to wheat flour in baking. Nuts and seeds make ideal snacks when you are gluten intolerant.
7. Gluten-free foods
Food manufacturers now make a wide range of gluten-free foods including bread, pasta, cookies, cakes, beer, and most other traditionally high gluten foods. Because as many as 30% of Americans prefer to follow a low gluten diet, these foods are readily available in supermarkets and health foods stores. You can also make your own gluten free foods by using specialist ingredients. One of my favorites is this gluten free flour.
Conclusion
There is no need to feel daunted if you decide to eliminate gluten from your diet – there are lots of gluten free alternatives to try. Giving up gluten is crucial if you suffer from a gluten intolerance and after just a couple of gluten free weeks, you’ll look and feel better than ever before so your efforts will be rewarded.
My weight loss plan using Meal Replacement Shakes
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