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Complete Guide To Gluten Free Diet!

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Complete Guide To Gluten Free Diet!


Gluten Free Diet:

Are You Living With Celiac Disease?

Celiac Disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten – a protein found in wheat, barley and rye. Therefore, the only treatment for the condition is a strict gluten-free diet for life.

A gluten free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale. A gluten free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.


Those on a gluten-free diet must forgo all products containing wheat, barley, rye, and the various ingredients that contain derivatives of these grains. Those who are gluten-free embrace a diet filled with fruits, vegetables, meats, poultry, fish, beans, and legumes. Nuts and most dairy products are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups.

Following a gluten-free diet may be frustrating. But with time, patience and creativity, you’ll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.



2. Why go Gluten Free diet?

  • The gluten-free diet is a treatment for celiac disease.
  • Some people who don’t have celiac disease also may have symptoms when they eat gluten, however. This is called non-celiac gluten sensitivity.
  • People with non-celiac gluten sensitivity may benefit from a gluten-free diet.
  • But people with celiac disease must be gluten-free to prevent symptoms and disease-related complications.

If you’re just starting with a gluten-free diet, it’s a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.




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3. Diet Details

Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet’s restrictions, especially if you weren’t having troubling symptoms before your diagnosis.

It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can’t find them in your area, check with a celiac support group or search online. 

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If you’re just starting with a gluten-free diet, it’s a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.

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4. What I Can Eat “Allowed Foods”?:

Many healthy and delicious foods are naturally gluten-free:

  • Beans, seeds and nuts in their natural, unprocessed form.
  • Fresh eggs.
  • Fresh meats, fish and poultry (not breaded, batter-coated or marinated).
  • Fruits and vegetables.
  • Most dairy products.

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It’s important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:

  • Amaranth.
  • Arrowroot.
  • Buckwheat.
  • Corn and cornmeal.
  • Flax.
  • Gluten-free flours (rice, soy, corn, potato, bean).
  • Hominy (corn).
  • Millet.
  • Quinoa.
  • Rice.
  • Sorghum.
  • Soy.
  • Tapioca.
  • Teff.



5. What I Can Not Eat “Avoid Foods:”

Always avoid:

Avoid all food and drinks containing:

  • Barley (malt, malt flavoring and malt vinegar are usually made from barley).
  • Rye.
  • Triticale (a cross between wheat and rye).
  • Wheat.

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Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:

  • Durum flour.
  • Farina.
  • Graham flour.
  • Kamut.
  • Semolina.
  • Spelt.



6. Avoid Unless Labeled Gluten-Free:

In general, avoid the following foods unless they’re labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

  • Beer.
  • Breads.
  • Cakes and pies.
  • Candies.
  • Cereals.
  • Communion wafers.
  • Cookies and crackers.
  • Croutons.

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  • French fries.
  • Gravies.
  • Imitation meat or seafood.
  • Matzo.
  • Pastas.
  • Processed luncheon meats.
  • Salad dressings.
  • Sauces, including soy sauce.
  • Seasoned rice mixes.
  • Seasoned snack foods, such as potato and tortilla chips.
  • Self-basting poultry.
  • Soups and soup bases.
  • Vegetables in sauce.

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.

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You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:

  • Food additives, such as malt flavoring, modified food starch and others.
  • Medications and vitamins that use gluten as a binding agent.

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7. Watch For Cross-Contamination:

  • Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.
  • Some food labels include a “may contain” statement if cross-contamination is likely. But be aware that this type of statement is voluntary.
  • Foods may also be labeled as “gluten-free.” If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten. Be aware that products labeled “wheat-free” may still contain gluten.
  • You still need to check the actual ingredient list.
  • If you’re not sure whether a food contains gluten, don’t buy it or check with the manufacturer first to ask what it contains.



8. Conclusion:

  • People with celiac disease who eat a gluten-free diet experience fewer symptoms and complications of the disease.
  • People with celiac disease must eat a strictly gluten-free diet and must remain on the diet for the remainder of their lives.
  • In some severe cases, a gluten-free diet alone can’t stop the symptoms and complications of celiac disease, and additional treatment is needed.

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 9. Gluten Free Diet Risks:

Not getting enough vitamins:

People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Ask your dietitian to review your diet to see that you’re getting enough of these key nutrients:

  • Iron.
  • Calcium.
  • Fiber.
  • Thiamin.
  • Riboflavin.
  • Niacin.
  • Folate.

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10. Gluten-Free diet & Celiac Disease Patients?

A strict lifelong gluten-free diet is the only treatment available for celiac disease. It can help to alleviate the signs and symptoms of celiac disease, including:

  • Dermatitis herpetiformis, an itchy skin rash known as the skin version of celiac disease.
  • Fatigue.
  • Gastrointestinal distress, such as diarrhea, constipation, gas, bloating and abdominal pain.
  • Headaches, including migraines.
  • Iron deficiency anemia.
  • Joint and muscle pain.
  • Mood disorders, including depression, anxiety and “brain fog”.
  • Peripheral neuropathy, which causes tingling in hands and feet.
  • Osteopenia and osteoporosis.
  • Unexplained infertility and other reproductive health problems.
  • Weight gain or weight loss.



11. Maintaining a Balanced Diet While Eating Gluten-Free:

In order to maximize the health and nutritional benefits of going gluten-free:

  • you should adopt a diet filled with a variety of naturally gluten-free foods such as fruits, vegetables and lean proteins, as well as gluten-free grains.
  • including those on a gluten-free diet, to avoid overly processed foods, and keep refined sugar and saturated fat intakes to a minimum.

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  • As with any balanced diet, portion control and moderation are extremely important for people living with celiac disease and eating gluten-free.
  • Daily exercise is also necessary for managing and maintaining a healthy lifestyle. A gluten-free diet is by no means a cure all.
  • It can be common for some people to struggle with celiac disease symptoms even after going on a gluten-free diet.


Keep in mind that it does take time for the body to heal. If you are still having symptoms over time, it is important to talk to your doctor about them. Your doctor and a registered dietitian knowledgeable of celiac disease can help you to determine if you are accidentally eating gluten or if something else may be the cause of your symptoms.

 

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

if you want to read more about  Diet Plans and more about healthy eating and healthy topics, Please:

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References:

  • www.nutritioncaremanual.org
  • www.eatright.org

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