{"id":585,"date":"2017-06-07T07:53:22","date_gmt":"2017-06-07T07:53:22","guid":{"rendered":"http:\/\/simplyhealth.io\/?p=585"},"modified":"2021-05-11T21:00:25","modified_gmt":"2021-05-11T21:00:25","slug":"21-popular-gluten-free-foods","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/21-popular-gluten-free-foods\/","title":{"rendered":"21 Most Popular Gluten Free Foods"},"content":{"rendered":"

\"\"Suffering from Celiac\u2019s disease is no joke and can be absolutely life changing. This is a form of gluten allergy that causes the \u2018villi\u2019 of the stomach to lose their function, preventing nutrients from being effectively absorbed into the bloodstream. Those who suffer with the condition will experience abdominal bloating and pain, diarrhoea, vomiting, weight loss, fatigue, irritability, dry and flaky skin, foul-smelling stool and a range of other unwanted symptoms. In some cases, this can go for months or even years without a proper diagnosis and be mistaken for conditions such as ME or CFS (chronic fatigue syndrome).<\/p>\n

Once the condition has been diagnosed, patients must avoid gluten at all costs. Even coming into contact with food that has been prepared in the same area as bread can be enough to set the condition off again. A gluten sensitivity is less severe but it is similarly very important that patients avoid gluten at all costs.<\/p>\n

Note that this is only true for those that suffer from gluten sensitivity or Celiac\u2019s disease however. There is no reason for a healthy individual to avoid gluten and there is no evidence that gluten is harder to digest or that it has any unwanted side effects for otherwise healthy patients.
\nSpeak with your doctor and if you do have a gluten allergy, keep reading to discover some of the best foods and tips to help you maintain a healthy and balanced diet even without bread or wheat.<\/p>\n

1. \u00a0Potatoes<\/h3>\n

Potatoes<\/a> have nothing to do with gluten, which is found in wheat, rye and barley. That makes them completely safe to consume, which is handy seeing as they serve a similar role to bread in many meals. If you\u2019re looking for some white carbs to go on the side of your meal, then cook yourself up some mashed potato or a few new potatoes. A great lunch time snack is a baked potato with a topping. Baked potatoes with the skin on are high in fiber, as well as vitamin C and they\u2019re low calorie to boot \u2013 just 110 calories per potato!<\/p>\n

\"\"2. \u00a0Root Vegetables<\/h3>\n

It\u2019s not just potatoes that are safe to eat: any fruit or vegetable should be free from gluten<\/a> as long as it has been prepared in a clean environment. This of course is something to check with the venue or the retailer \u2013 and it is always worth asking before you eat. As long as due diligence has been taken though, then you can eat carrots, broccoli, potatoes and whatever else you like on the side of your meal in order to enjoy a little extra energy and stodge for your meals.<\/p>\n

\"\"3. \u00a0Rice<\/h3>\n

Rice<\/a> is another food you can enjoy that does a great job as a stand-in for things you can\u2019t eat. Of course the issue here is with pasta, which is off-limits in most cases (unless you find specially made gluten-free pasta). But rice is fine to eat in any form it comes, meaning that you can enjoy all the curry and chilli concane you like. And as an added bonus, you can actually enjoy rice with bolognaise and other meals that you would normally have with pasta. It sounds odd but actually there is no good reason why not!<\/p>\n

\"\"4. \u00a0Seeds<\/h3>\n

We\u2019re particularly interested here in the foods that people might incorrectly assume would be unsafe for Celiacs<\/a> but which are actually just fine. Another interesting example of this then is seeds. Seeds are found in bread and thus many people put the two together. But in fact, there is no reason you can\u2019t sprinkle a bunch of seeds onto your morning cereal or even just snack on them out of a bag. They\u2019re a great source of dietary fiber and they can once again add some dry carbs to a meal.<\/p>\n

\"\"5. \u00a0Legumes<\/h3>\n

Legumes<\/a> are fine to add to your meals and can actually be used as a replacement for wheat in some cases. One of the most popular types of legume for celiacs, for vegans and for many other people who can\u2019t eat regular diets is the soy bean. This bean is high in available protein and is incredibly versatile in terms of what you can do with it and what it can be used to replace.<\/p>\n

\"\"6. \u00a0Dairy<\/h3>\n

Dairy <\/a>is just fine for celiacs in theory, but it is worth noting that many people who suffer from celiac\u2019s disease also struggle with lactose intolerance. For that reason, it is a good idea to try eliminating dairy products and wheat from your diet together to begin with. If you notice improvements in your health and your wellbeing, then you can try to gradually reintroduce milk and cheese. If you turn out to be fine with them, then this is another large food group that you can now safely eat in large quantities!<\/p>\n

\"\"7. \u00a0Oils<\/h3>\n

Oils<\/a> are just fine for celiacs, which is good news because it means that you can add flavor to your food and enjoy things like fries as long as they have been prepared correctly. You can also benefit from some of the healthy oils such as olive oil or better yet \u2013 coconut oil which is all the rage at the moment thanks to its numerous health benefits and its ability to provide a shot of energy.<\/p>\n

\"\"8. \u00a0Corn<\/h3>\n

Many people make the mistake of thinking that corn is unsafe for those avoiding gluten<\/a> as they associate it with wheat and with farming. However, this is actually a grain and is completely different from wheat, meaning you can eat it as you like.<\/p>\n

Here\u2019s the even better news: corn has its own form of gluten (called \u2018corn gluten\u2019) meaning that you can use it as a form of gluten replacement in certain recipes.<\/p>\n

Is it definitely gluten free? Is it definitely safe? Some people suggest not and they make the argument that gluten isn\u2019t well enough understood at this point to say for certain. But anecdotal reports suggest it\u2019s fine for most people and theoretically there\u2019s no reason it should be a problem.<\/p>\n

So try it but if you have issues, it might be something to look at.<\/p>\n

\"\"9. \u00a0Beans<\/h3>\n

Once again, beans off you a great source of fiber, of protein<\/a> and of carbs that are safe to easy. And this is the perfect topping for one of those baked potatoes that you can use as a great gluten-free lunch recipe.<\/p>\n

\"\"10. \u00a0Fish<\/h3>\n

Fish<\/a> is super healthy and a great choice for anyone who wants a gluten-free meal that can fortify their brain and muscle. Oily fish like tuna and salmon are excellent sources of omega 3 fatty acid, of amino acids and more. Not only that but they are also easy to enjoy without bread. You can have fish with a salad on the side for example, or how about with some new potatoes?<\/p>\n

\"\"11. \u00a0Meat<\/h3>\n

Meats<\/a> are generally safe to eat for the gluten free crowd. This includes chicken as well as ground beef, pork and pretty much anything else \u2013 whether they are grass fed or corn fed. The only thing to be careful with once again is the way that they are prepared. Often the added ingredients will mean gluten is added to the mix and of course this is almost guaranteed for chicken in bread crumbs.<\/p>\n

Those who are buying ground beef to make burgers should be able to find gluten free buns to use. Alternatively, consider using mushroom halves!<\/p>\n

\"\"12. \u00a0Seafood<\/h3>\n

Seafood<\/a> is a safe choice for the gluten free. This means things like oysters, like seaweed and like prawns. This is a large and comprehensive list of foods that you can go ahead and add to your diet. Once agin, a lot of seafood is also very good for you in terms of its nutrients and being able to enjoy a whole category like this sure does make life a bit simpler. Darling it\u2019s better, down where it\u2019s wetter!<\/p>\n

\"\"13. \u00a0Eggs<\/h3>\n

Eggs<\/a> are a Celiac\u2019s best friend. And a non-vegan vegetarian\u2019s best friend. And a low-carb dieters best friend.<\/p>\n

In short, eggs are just amazing. For starters, eggs are incredibly good for you because they\u2019re a natural source of all the essential amino acids you need \u2013 in other words they are a complete protein. Not only that, but eggs are also high in choline, which is very important for brain health and muscle function.<\/p>\n

What really makes eggs so great though, is the fact that they are so versatile and can therefore be enjoyed in a myriad of ways. Eggs are great for breakfast, lunch and dinner and they\u2019re great tasting too.<\/p>\n

\"\"14. Avocado<\/h3>\n

Like eggs, avocados<\/a> are loved because they are so versatile and delicious while being incredibly healthy and safe for a large number of different people. This is an excellent source of fat and of protein despite being a vegetable and it is a very creamy and delicious flavor that can be used as a base in a range of smoothies, added on top of toast (gluten free toast of course!) or dripped onto salad. You can eat avocado oil, or eat them with a spoon in the mornings.<\/p>\n

\"\"15. \u00a0Grapefruit<\/h3>\n

No one is going to tell you that being gluten free is a good thing. Of course, it\u2019s very difficult having to avoid such a wide range of different foods and when the symptoms do kick-in, they can be rather crippling to your overall health.<\/p>\n

But there are silver linings. One is that being gluten sensitive actually forces you to eat more healthily and a great example of this is when you need to choose something other than your usual morning cereal or toast for breakfast. Instead, you might find yourself turning to the likes of grapefruit.<\/p>\n

Grapefruit<\/a> is a fruit that is not only very low in calories and a slow carb, but which is also shown to increase the metabolism, helping to burn more fat throughout the day. If you\u2019re looking to lose weight, then starting your day with grapefruit is about the best way to do it!<\/p>\n

\"\"16. \u00a0Nuts<\/h3>\n

Like legumes<\/a> and seeds, you\u2019re also free to enjoy nuts. This is good news, seeing as nuts can be used as a savory snack to provide a little more fiber and protein, or they can be used in a range of desserts and puddings. You\u2019ll find that a large range of different gluten free recipes include nuts, as do many gluten free snacks you\u2019ll buy in stores.<\/p>\n

\"\"17. \u00a0Dried Fruits<\/h3>\n

You can enjoy dried fruits<\/a> as another way to get a little dessert. This also means that anything with peel or fruity bits will be safe to eat. Dried fruits can be used in a lot of different recipes again as well as various different types of bars.<\/p>\n

Dried fruits provide a ton of different health benefits depending on the type of fruit and they can be made yourself at home using a food dehydrator. Essentially, this involves leaving food out in the sun in order to remove the moisture.<\/p>\n

\"\"18. \u00a0Protein Shake<\/h3>\n

Protein shakes<\/a> should be just fine for those with Celiac\u2019s disease of a gluten intolerance. That\u2019s because protein shake actually comes from a variety of sources, all of which should be fine for those with Celiac\u2019s disease.<\/p>\n

Whey protein and casein protein both come from milk. Remember, that it\u2019s possible you might have a lactose intolerance as well, so this is worth checking. However, as long as that\u2019s not the case, then there is no reason you can\u2019t enjoy whey or casein.<\/p>\n

Otherwise, you also get egg protein (guess where that comes from!) and soy protein, the latter of which is good for vegans, the lactose intolerant and just about everyone.<\/p>\n

\"\"19. \u00a0Energy Bars<\/h3>\n

Most energy<\/a> bars should be safe to eat seeing as they will likely be made from a mixture of nuts, seeds and dried fruits. That said, you should always be sure to check the label on the back and in fact, this is one of the most important tips generally when you are eating gluten free. Always read the back and if that isn\u2019t an option because you\u2019re in a restaurant, then just check with the chef or a waiter.<\/p>\n

But assuming that the energy bar does not include anything unexpected, then you will be fine to go ahead and use this as an alternative to your morning sandwich and a great way to give yourself an energy boost throughout the day if you should need it! There are plenty of trendy recipes and different types you can try out and this is at least one benefit of the fact that non-celiacs have begun avoiding gluten!<\/p>\n

\"\"20. \u00a0Salad Sandwich Wraps<\/h3>\n

Sandwich wraps<\/a> come in a variety of different forms. However, one type that should be of particular interest is the salad wrap. This basically involves taking your usual sandwich filler whether that is a meat based one or a something else and then wrapping salad leaves around the outside to hold it all together. It\u2019s also possible to use mushrooms in the same way (though that doesn\u2019t leave you mush-room\u2026 sorry).<\/p>\n

The great thing about a sandwich wrap is that it has all the convenience and flexibility of a regular sandwich and is often healthier! Just make sure that it has been prepared away from the other sandwiches if you\u2019re getting it out and about. Note as well that these might not be quite as healthy as they sound if they have lots of added mayonnaise and other toppings.<\/p>\n

\"\"21. \u00a0Quinoa<\/h3>\n

Finally, quinoa<\/a> is also perfectly safe to eat when you are avoiding gluten. Quinoa is another popular health food right now that is low in calories and relatively low in carbs (although it might be higher than you think!).<\/p>\n

This also acts as another way to bulk up a meal, or something you can use as an alternative to gluten-based ingredients in a number of different recipes. So keep some quinoa around and eat it with salads or on the side with your meat.<\/p>\n

And there you have it, a ton of different foods that are completely gluten free and that can be combined in a myriad of ways to make healthy and delicious meals. You need a to be a little more careful and think a little harder but there\u2019s plenty out there that you can eat!<\/p>\n\r\n

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