Planning My Platter: 5 Things To Eat If You Are You Gluten Intolerant!
Gluten has been an arguable topic these days. Most studies claim that it is safe for everyone except those who have celiac disease. While on the contrary, health experts believe that gluten is harmful to most people.
What is Gluten?
It is a general name for the proteins found in grains like wheat, rye, and barley. It can be found in many types of foods but may also be in medicines. Wheat is, by far the most commonly consumed grain of the gluten-family. It helps foods maintain their shape, acting as the glue that holds food together which is why the name ‘gluten’!
3 Signs that you are Gluten Intolerant:
If you are having any of the following symptoms, you should have it checked from your physician. Here are the following signs:
- Digestive Issues: Gas, bloating, diarrhea and constipation are some of the common issues. While constipation, in particular, is common amongst children after consuming gluten.
- Headaches: Several studies have been conducted to show that gluten-intolerant individuals may be more prone to migraines than others.
- Fatigue: Gluten-intolerant individuals are very much likely to feel fatigued and tiredness, especially after eating foods that contain gluten. It can also cause iron-deficiency anemia, which in turn will cause more tiredness and lack of energy.
While there are several other symptoms to it, you should consider a diet plan if you feel you that you are suffering from any of above-given symptoms.
What should be my diet plan?
One needs to understand that avoiding gluten can be very challenging with the kinds of food we are offered. Because it is found in many common ingredients that are added to foods. Advocating healthy food and enjoying delicious meals don’t commonly go hand-in-hand. Though we have a list of foods which are naturally gluten-free:
- Dairy: The regular plain dairy products, such as plain milk, plain yogurt, and cheese can be considered as a good source of energy while replacing gluten from your diet. Though one should keep this in mind that, the flavored dairy products may have added ingredients which contains gluten.
- Grains: Gluten replacing graining contains a list with quinoa, rice, corn, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats. Oats with being gluten-free whole grains are also a great source of important vitamins, minerals, fiber, and antioxidants.
- Starches and Flours: Starchy foods are a good source of energy and they are the essential source for a range of nutrients in our diet. They are usually found in potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour.
- Fruits and Vegetables: People who eat more vegetables and fruits as part of an overall healthy diet are more likely to have a reduced risk of many chronic diseases. As most vegetables are naturally low in fat and calories; so when your mother told you to eat your veggies, she was right! Vegetables are also a source of dietary fiber which helps reduce blood cholesterol levels and may lower the risks of heart disease.
- Nuts and Seeds: They’re tasty, convenient, and can be enjoyed with all kinds of diets – from keto to vegan or even gluten-free. They are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, and magnesium. They are also fiber-rich, which can prove to reduce any disease risk, keeping you full and decreasing the calorie absorption.
A gluten-free diet might feel restricting, though there are plenty of healthy and delicious options for you to choose from!