Gluten-free diets are more than a trend. They're essential for people with celiac disease, an autoimmune disorder triggered by gluten. Gluten, found in wheat, barley, and rye, causes intestinal inflammation and nutrient absorption issues. A gluten-free diet is the only treatment, requiring careful attention to ingredients as gluten hides in unexpected places. Registered dietitian Anna Taylor emphasizes the need for nutrient-rich alternatives. Fortunately, delicious and nutritious gluten-free options are widely available.
A gluten-free diet eliminates wheat, rye, and barley. Focus on naturally gluten-free foods like fruits, vegetables, and gluten-free grains. Enjoy specialty gluten-free products to replace missed favorites.
Celiac disease requires a strict lifelong gluten-free diet. Even small amounts of gluten can damage the intestinal lining. Some people choose gluten-free for weight loss or energy, but research is needed. Gluten-free diets can lack fiber, iron, and calcium. Many gluten-free products are higher in calories, fat, or sugar. With effort, a gluten-free diet can still include favorite foods.
A gluten-free diet means avoiding gluten-containing ingredients like barley, bulgur, couscous, and wheat. Watch out for hidden gluten in products like brown rice syrup and hydrolyzed vegetable proteins. Be cautious of unexpected sources like breading, broth, and salad dressings. Carefully read labels to successfully navigate a gluten-free lifestyle.
Gluten-free diets require careful ingredient checks. Starch, often found in pregelatinized forms, can be hidden in products like playdough and processed meats. Roux, veggie burgers, and thickeners can also contain gluten. Always read labels and choose gluten-free options.
Gluten-free diets offer plenty of delicious choices. Fruits, vegetables, legumes, nuts, seeds, oils, meat, seafood, eggs, and dairy are naturally gluten-free. Processed versions may contain additives, so check labels. Gluten-free grains include amaranth, arrowroot, buckwheat, corn, millet, potatoes, quinoa, rice, sago, sorghum, tapioca, teff, and wild rice. Oats are naturally gluten-free and nutritious, but look for certified gluten-free labels.
Going gluten-free can be tough, but with planning and awareness, you can thrive. Plan meals, find gluten-free substitutes (like rice pasta or gluten-free flours), and keep gluten-free items separate to avoid cross-contamination. Communicate your needs to family and friends for support. Transition gradually, experimenting with recipes and products.
Gluten-free foods are widely available in mainstream grocery stores. Health food stores offer even more options. Remember, gluten-free doesn't equal healthy. Processed gluten-free foods can be high in fat, sugar, and sodium. Prioritize whole grains, fruits, vegetables, and lean protein.
Dining out gluten-free can be challenging. Call ahead to confirm gluten-free options and cross-contamination precautions. Be assertive and inform your server about your celiac disease. Avoid croutons, flour-thickened dressings, and fried foods. Check ingredients for gluten-containing fillers and sauces. Distilled alcohol is safe, but avoid beer and wine unless gluten-free.
Gluten-free Yorkshire puddings offer a delicious twist on the classic. Each pudding contains only 188 kcal and is low in fat, sugar, and salt. Made with gluten-free flour, eggs, milk, and oil, they're easy to make. Simply whisk the ingredients, let the batter rest, and bake until puffed and golden.