Foods that are Gluten Free: Best for your Digestion Health
Foods that are gluten free how essential to our health? What does this diet provides our body as we consume it? Where does it come from?
Foods that are gluten free come in different forms in our meal. There are naturally gluten-free and processed gluten-free. But before we discussed foods that are gluten-free, let us clear our mind for gluten.
What is gluten? What is the meaning of gluten-free? More so, what are foods with gluten and gluten-free?
The difference between gluten from foods that are gluten-free is in the components. Gluten is protein compounds that give foods its shape, binds it together with its elastic elements. Grains like wheat, rye and barley have gluten. Also, gluten is one of the many ingredients in our daily foods.
On the other side of the coin, foods that are gluten-free are essential for a person with a high risk of celiac disease. Meaning, gluten-free foods can be consumed only in two forms. As mentioned earlier, gluten-free meals can be absorbed naturally and believed to be healthier than those processed. Gluten-free processed foods that have been removed from gluten compounds may still be categorized as high in calorie and low in fiber.
Are processed foods that are gluten-free safe to eat for a person with a high risk of celiac disease?
Before we decide on that, knowing what celiac disease might give us an understanding of foods that are gluten-free as well. Celiac disease is an autoimmune disorder in our digestive system, an inflammation that damages the small intestine with the ingestion of gluten. Because of gluten allergy, symptoms can be observed like bloating, gas, and constipation. Therefore, gluten foods are the trigger point of celiac disease. And people suffering from celiac disease must not eat gluten foods.
What are gluten-free Foods?
As you can see, the foods that are gluten-free will give exceptional nutrients to our digestive system. And giving importance to our digestion is the key to optimal health. So, how can we identify it?
For processed foods that are gluten-free, you can check the label of the product. Also, you can read the ingredients to have a look if there are gluten food sources. Not sure if the elements are actual on what the product contains? Then you can check our top picks gluten-free food list. These are all-natural gluten-free food sources so you will have no worries about other ingredients that may affect your health.
You can start your gluten-free day with corn. Corn in fresh, frozen or popped is tested to be 100% gluten-free. But there is a catch in corn consumption. Make sure that what you are going to eat are unflavored corns. Those foods like cornflour and other flavored corn recipes may have additives with gluten. To keep it simple, enjoy the serving of plain corn dishes without add-ons for a gluten-free day.
And here we are for another purpose of avocado. It is one of the versatile fruits. Aside from low carb fruits, this creamy fruit is high in fiber, fats and potassium. But it doesn’t end well with those nutrients. Avocado is a fruit with high calories but gluten-free.
Making the debut as one of the gluten-free foods is the brown rice. Aside from being gluten-free, you can have it as one of your weight loss food sources. Brown rice, unlike white rice, contains more fiber because only the husked has been removed from the grain. In this process, the vitamins and minerals are still there. So better watch out for brown rice other than any form of rice.
But there are other alternatives to rice, such as the quinoa. Quinoa contains protein, fiber, vitamins and minerals to keep your muscles and digestion healthy. It is considered one of the foods that are gluten-free because of the texture that is excellent for digestion. So hello gluten-free, goodbye gluten foods!
Take another step and see it for yourself that buckwheat is not related to wheat. Buckwheat is gluten-free. Like quinoa and rice, it has a nutty flavor which can be a good source of gluten-free flour. When you love pancakes, you have to use buckwheat flour for gluten-free pancakes and Japanese noodles.
Foods that are gluten-free cannot be only found in any form of rice and wheat. You can also enjoy gluten-free foods with cauliflower on the table. As one of the healthy alternatives to rice, cauliflower has low carb and low-calorie content. You can also make other recipes using cauliflower because of its capability to adapt the taste of anything you cook with it. Just avoid topping it with different additives for sauce, soups and gravy so it will not loosen its gluten-free components.
Like cauliflower, potatoes are one of the gluten-free foods. It has a starchy compound which can be useful as pasta or bread in your meal. Some may experience gluten allergy, so make sure to select gluten-free foods.
Spices play a significant role in making foods that are gluten-free used in many recipes and appreciate by people. Like for chili pepper, it is one of the common spices in Indian cuisine. It gives exciting taste when mixed to dishes. Remember that Indian food recipes are one of the gluten-free meals that you can have.
Other than chili pepper, you can try to come up with recipes where you can use turmeric. Turmeric is gluten-free, so it is safe to add some of these to your favorite dishes. As the golden spice, it will give a vibrant color to your dishes. Turmeric can be made into salads or coleslaws as a side dish to your meal. When buying for dried turmeric, look for “gluten-free labels” and check the ingredients for possible gluten add-ons.
It is one of the favorite spices because of its sweet aroma when sprinkled over your drinks and meals. Other than its fragrance, it is one gluten-free spice in the kitchen which makes you more options for gluten-free recipes. You can use this for more healthy alternatives.
Just serve it plain – and you will have a gluten-free yogurt! If you want more taste, pick almonds and other nuts that are gluten-free or less gluten to keep your track on the right path. How can you be so sure if your yogurt is gluten-free? Well, like other packed foods, check the labels and ingredients of your plain yogurt. See to it that there are no traces of gluten or ingredients with gluten. To make sure, choose Greek yogurt for fewer carbs, fewer sugars and gluten-free.
All meats and seafood are gluten-free in natural form. But if you want something accessible and easy to enjoy, you can have eggs. Eggs can be used in many dishes, especially for breakfast. It is a simple and enjoyable meal of the day!
The health benefits
What we have in the list are the gluten-free foods. And for other people, eating this type of food is not as significant as different types of foods. At first, you will not see the effect. But over time, you will see that a gluten-free diet should be carefully weighed.
Cutting gluten-free foods may not directly affect your weight loss. But it can help reduce the side effects of those who have celiac disease. It can also prevent the occurrence of gluten allergy. Further, not all gluten-free labelled foods are entirely correct that they are gluten-free. To make sure that no additional gluten components are added to processed foods, always check its full ingredients that should be gluten-free.
Some of the benefits of gluten-free diets can affect the irritable bowel syndrome. Gluten-free foods have no oligosaccharides content that can be easily fermented by intestinal bacteria. As a result, it will lessen your digestion problems.
If you have gluten sensitivity, then the gluten-free diet is recommended for you. The gluten-free diet meal plan will exclude most grains with gluten. And by doing this, it eliminates unhealthy and processed foods from consumption. Since fruits and vegetables are gluten-free foods, your body will get enough antioxidants, vitamins and minerals. It will reduce the higher risk of heart disease, cancers and diabetes.
Foods that need to avoid
Aside from barley, rye and wheat, there are some gluten foods that we need to avoid. Products that the main ingredient is wheat flour should be avoided as well. Unless these products are labelled with “gluten-free,” you can consume it. Otherwise, avoid these foods with gluten such as beer, bread, candies, cereals, cookies, croutons, and fries made of potato. Also, keep away from your refrigerator the gravies, processed meat, processed seafood, pasta and salad dressings. Snack foods with additives, soup bases and other foods with seasoning should be avoided, especially when you have gluten sensitivity.
The art of choosing gluten-free foods
Gluten-free foods do not directly affect your cause to lose weight. So, assuming it will make you lose weight, think again. But knowing if you have a sensitive reaction for gluten is another thing.
If you have symptoms like diarrhea and nutrients deficiencies, then you are at high risk of celiac diseases. As we defined earlier, celiac disease is an autoimmune disease that affects our gut.
Another digestion problem that you may have is the non-celiac gluten intolerance. The symptoms include bloating, irritable bowel and abdominal pain after eating gluten food. If you have experienced these symptoms, consult your doctor for more medical advice.
When it comes to health problems, especially to your digestion, you need to set aside being self-diagnosed. Knowing what is happening in your body is vital, so the better way is to seek proper medication from medical professionals.
You must consult with your doctor for medicals advice before taking any diet or supplements for your health. Self-medication has no assurance of you getting in good shape. Home remedies might be taken for temporary relief if you are experiencing symptoms of Celiac disease. But over time, you have to go and see your doctor.
To prevent severe further digestion problems, make sure to observe your meal plan daily. Avoid harmful foods with lots of oil and preservatives. Look for natural and organic foods. Make sure to drink plenty of water and have a good rest so that your body will have enough energy for your daily routines.