Una gluten-free diet involves the exclusion of foods that contain gluten, including wheat, rye and barley.
Most of the studies conducted on nutrition gluten free was performed on people with celiac disease, but there are other conditions, not so serious, of intolerance and hypersensitivity to gluten.
We thought about creating one complete guide for those who find they are gluten intolerant, but let's start with the basics.
What is gluten?
Il Gluten is a family of protein present in wheat, barley, rye and spelled.
Its name derives from the Latin word "gluten", what does it mean glue, as gives the flour a sticky texture if mixed with water.
This property allows the bread and pizza to rise when they are cooked and also gives the leavened products a soft consistency.
What is celiac disease?
Unfortunately, many people have gods ailments after eating foods that contain gluten; the most severe reaction is called celiac disease.
La celiac disease is a autoimmune disease where the body is self-harms erroneously; this pathology affects up to1% of the population and can damage the intestines.
There are some tests to perform to test for celiac disease:
- blood tests: This test looks for antibodies that interact incorrectly with the gluten protein
- small intestine biopsy.
If you think you have celiac disease, see your doctor right away which will make you perform these tests. If, on the other hand, you think you have a slight intolerance to gluten, try eliminating foods that contain it for a short time and check if the symptoms improve.
After a few weeks try to reintroduce these foods and if the symptoms return then it is likely that there is indeed an intolerance.
Foods to Avoid
To start a gluten free diet, we must eliminate many foods that we usually eat, including:
- wheat (bran, flour, durum wheat, spelled, kamut and semolina)
- barley
- rye
- malt
- brewer's yeast
- all baked goods such as pizzas, bread, focaccia, unless they have the wording "gluten free"
- desserts such as cakes, biscuits, pastries, bars, unless they are gluten free
- beverages such as beer and other flavored beverages
The simplest way to avoid gluten is eat unprocessed foods that contain only one ingredient, otherwise it is good to check all nutritional labels.
Foods to be preferred
There are many gluten-free food options to start your gluten-free diet:
- meat and fish
- eggs
- unflavored dairy products
- fruits and vegetables
- Quinoa
- rice
- buckwheat
- sorghum
- but
- millet
- oats
- amaranth
- potatoes
- soy
- nuts and seeds
- herbs and spices
Health benefits of the gluten-free diet
Here are the main advantages:
- Relieves Digestive Symptoms: Bloating, diarrhea, constipation and nausea can be reduced by eliminating gluten
- can reduce inflammation: a gluten free diet can eliminate or reduce chronic inflammation in people with celiac disease
- Can Increase Energy: This diet can help you feel less sluggish and tired and have more energy
- can help you lose weight: this happens because you eat simple and healthier foods and a lot of junk foods are eliminated
Negative effects
A gluten-free diet can have some side effects:
- nutritional deficiencies: you may experience vitamin B deficiency, D, iron, calcium e zinc
- Constipation: Constipation is a common effect because many gluten-free foods contain little fiber
- costs: following a gluten free diet is certainly more expensive than following a normal diet
- Difficulty in social interactions: it is not so easy to find foods that are actually gluten-free and uncontaminated at the bar or restaurant.
Have you ever tried a gluten-free diet? Let us know in the comments and also follow us on our Telegram channel
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