Gluten causes unpleasant symptoms in people with celiac disease or gluten intolerance. A gluten-free diet involves excluding products containing gluten from your diet. Such a diet is beneficial for those who suffer from celiac disease or have gluten intolerance, as it helps reduce inflammation, improve digestion, and increase overall well-being. In this article, we will look at which products are safe and what to look for when choosing a product.
Gluten: how it affects health and who should avoid it?
Gluten is a protein found in some cereal crops: wheat, barley, and rye. This protein gives elasticity to dough and is used in making bread, pasta, and porridge.
However, some people experience gluten intolerance, which leads to negative body reactions: inflammation and digestive system dysfunction.
People with celiac disease suffer from an autoimmune disease in which gluten consumption causes damage to the small intestine lining. Additionally, there is gluten intolerance not related to celiac disease — gluten sensitivity. Such people may experience negative reactions to gluten, although intestinal damage, as in celiac disease, is absent.
Gluten-free products: overview of main categories
For people with celiac disease or gluten intolerance, avoiding products containing this protein is important for health. But there are many other products that do not contain gluten and will be a great alternative. Here are some of them:
- Pasta and bread without gluten — the market offers a variety of gluten-free pasta and bread made from alternative grains: corn, rice, potato, or pea flour. Be careful with sauces and seasonings that may contain gluten.
- Cereals — an alternative for a gluten-free breakfast can be cereals made from corn, rice, quinoa, millet, and buckwheat.
- Vegetables and fruits — do not contain gluten by themselves, so they can be safely consumed.
- Meat and fish — do not contain gluten, but be careful with ready-made dishes and canned products, as they may contain gluten additives.
- Dairy products — milk, yogurt, cottage cheese, cheese, and other dairy products do not contain gluten, but it is important to check the composition of additives and flavorings.
- Gluten-free flour — for baking, use special gluten-free flour. Such flour is made from corn, potato, rice, peas, or coconut.
Avoid products with gluten and choose alternative products from the listed categories to diversify your diet, which will have a beneficial effect on your health.
How to choose quality gluten-free products?
Choosing gluten-free products can be a challenging task, especially for beginners. But don't worry, we'll tell you three tips that will help you make the right choice.
Read product labels
When choosing products in a store, pay attention to the labels on the packaging. They indicate the composition and information about whether the product contains gluten. Often gluten-free products are marked with special symbols:
- "GMO-free."
- "Gluten-free."
Check for certificates
Such certificates are issued by independent organizations. They guarantee that the product has been tested for gluten content and meets quality standards.
Study the ingredient list
Avoid products containing wheat, barley, rye, and instead pay attention to natural and safe ingredients: rice, corn, potato.
