The Ultimate Guide for a Gluten Free Diet
Starting a gluten free diet can be a bit awe-inspiring. All around the world, whole grain food is most preferred. However, some people have digestive issues like celiac disease and gluten sensitivity. So they have to avoid diets that contain gluten in rich quantities. And some people find it makes for a great weight loss diet!
But no matter your reason for starting a gluten free diet, with only a little effort and dedication, you can be well on your way to better digestive health and weight loss. All you need is a simple diet plan, like this one, to follow regularly. After which you may find a gluten-free diet is more enjoyable to you.
And in this ultimate guide for a gluten free diet, we have some great tips to help make gluten free eating easier for you!
What is Gluten?
Most people don’t really know what “gluten” is. So, first of all, let’s talk about it!
Gluten is a specific type of protein found abundantly in foods like barley, rye, oats, wheat, and spelt (remembered easily as B.R.O.W.S.).
How to know if you are Gluten Intolerant or not?
Gluten intolerance has many symptoms. But diagnosing it on your own can be quite challenging. The reason being there is a broad range of inflammatory response that is caused by gluten intolerance. And most of them are internal or very subtle. So this systematic inflammatory response can never truly be diagnosed without medical testing.
However, the first step in diagnosing gluten intolerance, or some issue related to your villi, is determining if you have any symptoms of gluten-intolerance. Then, to officially diagnose gluten intolerance, you will need to take 2 more steps:
- Clinical testing
- Eliminating gluten from the diet for some time and reevaluate your symptoms
The same goes for diagnosing Celiac Disease.
What is Celiac Disease?
Celiac disease is an extreme form of Gluten Intolerance. And it is a condition that is triggered only by ingesting gluten.
When a person with Celiac Disease consumes gluten their intestines have an extreme inflammatory response, similar to other allergic reactions, and tries to fight off the unwanted proteins.
This mere consumption of gluten then causes damage to small intestines. And over time leads to loss of organ tissue and even organ failure. This internal damage also leads to the inability to absorb nutrients properly, eventually causing weakness.
Additionally, the long-standing utilization of a gluten-containing diet by people having celiac disease is susceptible to having everlasting health tribulations, such as:
- Other autoimmune circumstances
- Reduced bone compactness
Generally, one out of a hundred people are susceptible to having a celiac disorder.
How long do you need to be on a gluten free diet to see noticeable results?
If you notice some of the symptoms of celiac disease or gluten intolerance, you should go gluten-free for a minimum of two weeks.
However, for the complete elimination of the disorder, it is recommended to be on at it for almost three months. That is the correct time in which your villi come back to the normal state, and the small intestine restores usual health standards.
What you can’t eat on a Gluten-Free Diet
If you want to be on a gluten-free diet, then you need to know what is in everything you consume. To be gluten free, you cannot eat anything that contains barley, rye, oats, wheat, or spelt.
That means no:
- Fried Chicken
- Baked Goods
*Unless they are Certified Gluten Free.
Though it may seem like there is a lot you can’t eat on a gluten free diet, there is far more you can eat. You just have to change your habits and find new things you like. That may be a gluten free version of your favorite baked good, pasta, or bread. Or it could be something new entirely!
Here are all the healthy and enjoyable things you can eat on a gluten free diet!
- Meat & Fish
- Fruits & Vegetables
- Nuts & Seeds
- Dairy Products
- Most Herbs & Spices
- Beans & Legumes
So, really, all you are doing on a gluten free diet is eliminating one unnecessary food group! Which then leaves more room for all the rest!
What is Tofu? And why you need a Super Tofu Press?
Tofu is a gluten free high protein and low-fat product that is created using soy milk. It is packed in the water, much like a sponge. And to get the original flavor of tofu, you need a super tofu press to drain out the extra water.
Tofu is highly recommended for people with gluten-intolerance due to its low fat and high protein content.
Fitness Benefits of a Gluten-Free Diet
A gluten free diet can be very beneficial to anyone. Especially for those suffering from a celiac disorder.
Benefits of a Gluten Free Diet include:
- Relieve digestive issues and even improve nutrient absorption
- Cure constipation and diarrhea
- Decrease gas and stomach bloating
The Final Word on Gluten Free Dieting
Today 1% of the general public has stomach issues, primarily associated with small intestine villi. And gluten intolerance is the main cause.
Starting a gluten free diet can help fix this issue for most people. And by doing so, you will be able to get a completely healthy intestine and stomach.
Just follow this ultimate guide for gluten free diet, and you are well on your way to a healthy body!