2024-03-17 19:00:08
To follow a gluten-free diet, you must avoid wheat and certain other grains while choosing substitutes that provide the nutrients necessary for a healthy diet. We will explain everything to you.
A gluten-free diet is an eating plan that excludes foods containing gluten. Gluten is a protein found in wheat, barley and rye.
Goal of the gluten-free diet
A gluten-free diet is essential for managing the signs and symptoms of celiac disease and other gluten-associated conditions. The gluten-free diet is also popular with people who have not been diagnosed with a gluten-related disease. The claimed benefits of this diet are better health, weight loss and increased energy.
Who is primarily concerned by the gluten-free diet?
– Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time, this damage prevents the absorption of nutrients from food. Celiac disease is an autoimmune disorder.
– Non-celiac gluten sensitivity causes some signs and symptoms associated with celiac disease. This includes abdominal pain, bloating, diarrhea, constipation, “foggy brain,” rash, or headache. And this even if the tissues of the small intestine are not damaged. Studies show that the immune system plays a role, but the process is not well understood.
– Gluten ataxia, an autoimmune disease, affects certain nerve tissues and leads to problems with muscle control and voluntary muscle movements.
– Wheat allergy, like other food allergies, is the result of the immune system confusing gluten or another protein found in wheat with a pathogen, such as a virus or bacteria. The immune system creates an antibody against the protein, which causes an immune system reaction that can lead to congestion, difficulty breathing, and other symptoms.
Diet Details
Following a gluten-free diet requires paying particular attention to the choice of foods, the ingredients they contain and their nutritional content.
Fresh foods allowed
Many naturally gluten-free foods can be part of a healthy diet:
– Fruits and vegetables
– Beans, seeds, legumes and nuts in their natural, unprocessed form.
– Eggs
– Lean, unprocessed meats, fish and poultry
– Most low-fat dairy products
Grains, starches or flours that can be part of a gluten-free diet include:
– amaranth
– buckwheat
– But
– corn flour, grits and polenta labeled gluten-free
– linen
– Gluten-free flours: rice, soy, corn, potato and bean flours
– Millet
– Quinoa
– Rice, including wild rice
– Sorgho
– Soldier
– Tapioca (cassava roots)
– Teff
Unauthorized cereals
Avoid all foods and drinks containing the following grains:
– Wheat
– barley
– rye
– Oats, in some cases
Although oats are naturally gluten-free, they can be contaminated with wheat, barley or rye during production. Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot tolerate oats labeled gluten-free.
Please note, there are different varieties of wheat, all of which contain wheat gluten:
– durum wheat
– Hand
– spelled
Gluten Free Food Labels
When you buy processed foods, you should read the labels to determine if they contain gluten. Foods that contain wheat, barley, rye must be labeled with the name of the grain in the label’s contents list. Foods labeled gluten-free must contain less than 20 parts per million of gluten. Foods with these labels may include:
– A naturally gluten-free food
– A prepared food that does not contain any gluten-containing ingredient
– A food that has not been cross-contaminated with gluten-containing ingredients during its production
– A food containing a gluten-containing ingredient that has been processed to remove gluten.
Alcoholic beverages and gluten
Alcoholic beverages made from naturally gluten-free ingredients, such as grapes or juniper berries, may be labeled gluten-free.
An alcoholic beverage made from a gluten-containing grain (wheat, barley, rye) may carry a label stating that the beverage has been “processed” or “manufactured” to remove gluten. However, the label must specify that the gluten content cannot be determined and that the drink may contain it. These drinks cannot be labeled gluten-free.
Processed foods that often contain gluten
In addition to foods in which wheat, barley and rye are likely ingredients, these grains are standard ingredients in a number of other products. Additionally, wheat or wheat gluten is added as a thickening or binding agent, flavoring or coloring. It’s important to read the labels of processed foods to determine if they contain wheat, as well as barley and rye.
In general, avoid the following foods unless they are labeled gluten-free or made with gluten-free corn, rice, soy, or other grains:
– Beer,
– Pains
– Wheat bulgur
– Cakes and tarts
– Candy
– Cereals
– Wafers
– Biscuits et crackers
– Croutons
– Fries
– Sauces
– processed meat or seafood
– Malt, malt flavors and other malt products (barley)
– Pasta
– Salad dressings
– Sauces, including soy sauce
– Seasoned rice mixes
– Seasoned snacks, such as potato and tortilla chips
– Poultry
– Soups, broths or soup mixes
– Vegetables in sauce
Medications and supplements
Prescription and over-the-counter medications may use wheat gluten as a binding agent. Talk to your doctor or pharmacist about the medicines you are taking.
Eating gluten-free at home and in restaurants
For people with celiac disease, in particular, it is important to avoid exposure to gluten. The following tips can help you prevent cross-contamination in your own food preparations at home and avoid gluten-containing foods when eating out:
– Store gluten-free and gluten-containing foods in different places.
– Keep cooking surfaces and food storage areas clean.
– Wash dishes and kitchen equipment thoroughly.
– Toast bread in the oven, or consider separate toasters, to avoid cross-contamination.
– Read restaurant menus online in advance, if possible, to make sure there are options for you.
– Eat early or late, when the restaurant is less busy and better able to accommodate your needs.
Results to expect from a gluten-free diet
Following a strict gluten-free diet is a lifelong necessity for people with celiac disease. By following this diet and avoiding cross-contamination, the symptoms and complications of the disease decrease. For some people with non-celiac gluten sensitivity, the condition may not be permanent. Some research suggests that you can follow the diet for a certain period of time, such as one or two years, and then test for gluten sensitivity again. For others with non-celiac gluten sensitivity, the diet can be a lifelong treatment.
Some clinical studies have examined the benefits of the diet in people who do not have celiac disease or who have non-celiac gluten sensitivity.
The results of the diet:
– Weightloss
– General improvement in health
– Improved gastrointestinal health
– Improved athletic performance
Risks of a gluten-free diet
Foods not included in a gluten-free diet provide vitamins and other important nutrients. For example, breads and other whole grain products are natural or enriched sources of the following:
– Fer
– Calcium
– Fibers
– Thiamine
– Riboflavin
– Niacin
– Folate
Therefore, following a gluten-free diet will likely change your nutrient intake. Some gluten-free breads and cereals have significantly different nutrient contents than the products they replace.
Some gluten-free foods also have a higher fat and sugar content than the gluten-containing food they replace. It’s important to read labels, not only for gluten content, but also for overall nutrient content, salt content, calories from fat, and calories from sugars.
Costs of a gluten-free diet
The cost of foods prepared without gluten is generally higher than the costs of the foods they replace. The expense of following a gluten-free diet can be significant, especially if your diet includes foods that are not naturally gluten-free.
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Marie Desange
Marie DESANGE is a journalist specializing in the field of health, known for her commitment to accurate and accessible information in this crucial area.
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* PRESSE SANTÉ strives to transmit health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a healthcare professional.
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