Gluten is a protein that can be found naturally in grains like wheat, rye, and barely. For some individuals eating gluten-containing food can induce unfavorable side effects.
A gluten-free diet is the only treatment available for patients with celiac disease, in the USA only, 1% of the population was diagnosed with celiac disease, which is an autoimmune reaction affecting mainly the digestive system when eating gluten-containing foods. This autoimmune reaction subsequently leads to the destruction of the intestinal lining.
Not only celiac patients suffer from gluten, some people may complain of non-celiac gluten sensitivity (NCGS) in which they show some symptoms of celiac, but not the whole picture and there is no intestinal destruction. Although NCGS patients have symptoms like abdominal pain, bloating, and diarrhea or constipation when eating gluten-containing products, but this condition is not completely understood, and more research is needed to unfold the exact causes here. Gluten-ataxia is an autoimmune condition affecting the nervous system, in those individuals eating gluten-containing foods causes involuntary movements.
But gluten-free products are not the concern of celiac patients only, 72% of populations in the USA purchase gluten-free products without medical issue, they get gluten-free food because the claim that gluten-free food is healthier than the regular products, help in losing weight, treat some gastrointestinal symptoms, and some athletes go gluten-free to increase their performance.
Gluten-free food:
As previously mentioned, gluten can be found in certain grains like wheat, rye, and barely. This protein can also be found in malt and its various forms such as malted syrup or milk. Also, can be found in triticale and wheat starch that did not process to remove the gluten. In many sauces and dressings and canned foods. For any food to be gluten -free, it should contain no more than 20 parts per million of gluten. In this section, we will discuss in some detail’s gluten free food and how to choose it.
(A) Whole grain
most whole grains are gluten free naturally, but checking labels is mandatory to know the contents specifically, and to make sure that the gluten- free products were processed away from gluten- containing product to avoid cross contamination. Examples of gluten- free whole grains.
1. Quinoa
Quinoa is one of the most popular gluten- free grains. A good source of fibers that introduce high amounts of antioxidants makes it a healthier option to have in your diet. Plus, fibers and antioxidants, quinoa is a rich source of protein and contrary to most plant-based protein, it contains all types of essential amino acids making it a complete source of proteins. Also, quinoa is rich in magnesium and phosphorus. You can add quinoa to salads, main or side dishes, and can replace regular flour in making bread and tortillas.
2. Oats
It is a healthy gluten -free whole grain, rich in fibers that help in slowing absorption of blood sugar and serum cholesterol level. it contains magnesium, selenium, and thiamine.
When buying oats make sure that the oat brand is labeled with a gluten -free certificate, as some brands do not separate oats from gluten- containing products during processing. This gives a chance of cross contaminations.
3. Sorghum
Sorghum is a gluten- free grain, rich in fibers and antioxidants, and has an anti-inflammatory effect. One cup of sorghum can supply the body with 19% of its daily body needs of iron.
4. Amaranth
Amaranth has used thousands of years ago in the Aztecs and was part of their worship. This gluten- free grain is rich in fibers and antioxidants that decrease the absorption of serum cholesterol especially LDL and serum triglyceride. It has also an anti-inflammatory effect.
5. Buckwheat
Buckwheat is a gluten- free grain like seed. Full of antioxidants, fibers, magnesium, copper, and manganese.
6. Corn
Corn is one of the most popular gluten- free grain, it contains fibers and rich in antioxidants in particular carotenoids. Zeaxanthin and lutein are antioxidants carotenoids that are important for eye health and protect against cataract.
A high intake of carotenoids can decrease the risk of age-related macular degeneration. Corn can be eaten boiled, grilled, and can be grounded into flour.
7. Rice
All types of rice are gluten- free, white, brown, and wild too. But eating brown rice may be a healthier option as it retains most of its fibers and thus decreases the rise of blood sugar level. Keep in mind when choosing rice to look in ingredients carefully to ensure it is gluten- free rice.
8. Millet
Millet is a gluten- free small seed, can be used in making flatbread and baking recipes replacing regular flour. But using millet carries a risk to individuals with thyroid problems as it can suppress thyroid functions. As with all gluten- free products, be sure it is processed separately to avoid cross contamination.
9. Arrowroot
Arrowroot is a root vegetable. It is usually dried and grounded into a powder, this powder is used to thickens sauces, make puddings and jellies and that is due to its starchy content and so can replace wheat flour in many recipes. It is high in proteins, fibers, and folate, and has a soothing effect on the gastrointestinal system.
B) Vegetables in gluten-free diet
Most vegetables are gluten- free naturally, that if you buy your vegetables raw, unprocessed, and with no additives. Buying prepared or processed vegetables may carry the risk of cross contamination.
Many people may think potatoes, carrots, sweet potatoes are starchy food so they cannot eat them on a gluten- free diet, but this is not true. Although their starchy content you can eat these vegetables -and others like beet, and reddish- safely. Green leafy vegetables such as cabbages, lettuce, kale, spinach, etc. are all gluten -free and safe to have in your diet. Also, all types of beans and peas can be eaten safely and can be grounded into flour to replace the wheat flour. Other vegetables like celery, onions, garlic shallots, broccoli, cauliflower, brussels sprouts, zucchini, cucumbers, pumpkins, eggplant, peppers, okra, and squash are all gluten– free and safe to indulge in.
C) Fruits in gluten- free diet
Like vegetables, raw, unprocessed fruits are gluten- free. If you choose frozen or canned food, choose plain with no added flavors or sauces and read the labels carefully.
D) Nuts and seeds
Raw nuts and seeds are gluten- free, such as almonds, pistachios, macadamia, peanuts, cashews, and brazil nuts. Also, sesame seeds, sunflower seeds, and pumpkin seeds are all gluten- free seeds. Pay attention to flavored nuts as it may contain gluten- containing seasonings, also packed nuts, and seeds that may be cross contaminated in the manufacturing process. This applies to nut butter too.
E) Sauces and seasoning
Apple cider vinegar, pesto sauce, hummus, tahini, and mustard are all gluten -free if it is processed away and separated from other gluten- containing products.
F) Butter, ghee, and olive oil
Natural fat is gluten- free and as long it is not contaminated with gluten, can be added safely to your food.
G) Meat, poultry, and seafood
Raw, unprocessed meats and poultry are gluten- free food, breaded, or cooking with flour make them unsafe to have while on gluten- free diet. Also, sauces served with protein need more check as most sauces use thickeners that likely may contain gluten- containing ingredients.
When you purchase canned and processed meat, read labels carefully to be sure of the ingredients and to avoid possible cross contamination. Cold cuts are gluten- free, but you need to check on any additives.
H) Dairy products
Most dairy products are gluten -free, but you should not take this for granted as some dairy with flavors may contain gluten. Plain cheese, milk, and yogurt are gluten free, but processed cheese may contain gluten.
I) Gluten free snacks
If you are on a gluten- free diet, you need to be careful when you choose a snack or a small meal. Besides gluten- free snacks on the supermarket, a lot of homemade nutritious snacks you can make yourself such as popcorn, vegetables, and fruits, plain yogurts with fruits or nuts, frozen yogurt with fruits, instant oats with fruits and nuts, hummus and tahini dips with vegetable chips, and dates with almond and pecans.
J) Gluten free medications
FDA reports that most drugs are gluten- free, yet there are no regulations to put a certificate on medications. Oral tablets or capsules might contain gluten in its inactive ingredients, it may act as binders or bulking agents. When you read medication ingredients, search for any possible gluten- containing ingredients. So, what to look for? Search for these ingredients and contact the manufacturer if you find any wheat, modified starch, dextrates, dextrin, dextrimaltose, and malt.
What you search for labels of gluten-free?
when you buy any products, you should read labels carefully to look for the items you want to avoid, not only wheat but also its possible derivatives such as graham, bulgur, farina, durum, and spelt, etc. also search for malt-based ingredients like malt vinegar, malt extracts, and syrup, gluten, wheat protein, and wheat flour. While shopping these sentences means gluten- free products:
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- Naturally, gluten- free
- Prepared food does not contain gluten
- Food is in no contact with gluten or gluten processed food chain
- Processed food to remove gluten
Risk of gluten-free diet
Although free gluten diet may be the only way to control symptoms and signs of celiac diseases and non-celiac gluten sensitive diseases. But going gluten free for a long time increases some health risks and that due to several factors:
- Gluten containing foods are usually an important source of fibers, vitamins, and minerals. So, eliminating gluten- containing foods from your diet without adding adequate supplements causing multiple vitamins and minerals deficiencies, and lack of fibers may affect gastrointestinal health.
- Some gluten- free products contain higher amounts of fats and sugars than their comparative regular products.
While on gluten-free diet, you should consider adding multivitamins, fibers, and minerals to compensate for possible deficiencies. The most important vitamins and minerals to add are:
- Vitamin B 6: it is particularly important for vital functions of the body and to protect from infections, according to a study that shows that people on a gluten- free diet have low levels of vitamin b6. You can increase your daily intake by eating chickpeas, eating one cup of chickpeas gives you 18% of your daily need of vitamin b6.
- Folic acid: it is extremely critical during pregnancy as it protects the new baby from certain birth defects. Ensure eating folate-rich foods like spinach, broccoli, asparagus, and peanuts.
- Vitamin D: it can be deficient in your foods if you go gluten- free for a long time. Eating seafood especially salmons, eggs, fortified dairy products will add efficient vitamin D to your diet.
- Vitamin B12: it is an important vitamin to your nervous system. A recent study was found that patients with celiac disease may suffer from low levels of vitamin b12. To fix that full your diet with seafood, dairy products, and meat. As these foods are rich in vitamin B12.
How to avoid cross-contamination while eating indoor or outdoor?
If you are a celiac patient you should not expose to gluten even accidentally, so some organizations and precautions are needed to prevent that:
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- Keep your gluten- free products in specific cabinets and special containers
- Keep your cooking surfaces and utensils clean
- Do not mix gluten- free ingredients with other ingredients
But, eating outside the home in restaurants and dining may be tricky and needs some arrangements
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- Call the restaurant early to make sure they can serve you gluten- free meal
- Double check the served salads, sauces, and any ingredients you do not know
- Do not go out in busy restaurants to avoid possible mistakes due to disturbance
In the end, gluten- free diet is crucial to celiac disease patients to control their symptoms. If you consider going gluten- free without medical cause, you should consult your doctor first. The Long-term gluten- free diet carries the risk of multiple vitamin deficiencies and gastrointestinal disturbances.