Dig In To Rice And Potatoes
On a gluten-free diet? Say hello to filling, flexible rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. Still mourning the loss of your favorite pasta? Here’s a secret: When you’re really craving a bowl of spaghetti, it is possible to find gluten-free pasta — just think rice noodles.
+ Foods You Can Eat On The Gluten
Instead of worrying about what you cant eat when youre on a gluten-free diet, Ill help you relish in what you can eat. This article contains a list of 200+ foods you can eat on the gluten-free diet . If youre following a medically-necessary gluten-free diet, or you eat gluten free because it makes you feel better, this article can help you find plenty of delicious foods to eat so you never feel deprived. This post contains affiliate links. Please read my disclosures.
When you eat gluten free due to a celiac disease or gluten sensitivity diagnosis, its easy to get stuck focusing on what you cant eat.
Gluten is a protein found in wheat, barley, rye and spelt . These grains are used to make beloved foods such as bread, pizza, pasta.
When the gluten-free diet is forced upon you, its likely you obsess about whether or not you can eat this or that.
I get it, because I obsess about food, too.
However, in this article, Ill turn things around and instead focus on what you can eat.
In fact, when I started to write it all down, I realized there are more than 200 foods you can eat when you cant eat gluten! I sorted the list by category for easy scanning.
And if youre feeling like its hard to create delicious, gluten-free meals, I encourage you to learn more about this awesome, dedicated gluten-free meal planning service.
What am I missing from this list? Leave a comment below to share.
Who Should Follow A Gluten
If you have medically diagnosed coeliac disease you must follow a strict gluten-free diet for your whole life. This is because your sensitivity to gluten will never disappear. Every time you eat gluten, even in very small amounts, it will cause damage to your small bowel.
Your doctor may advise you to follow a gluten-free diet for other reasons for example, if you have irritable bowel syndrome or non-coeliac gluten sensitivity. This refers to a range of symptoms attributed to eating gluten, such as dermatitis herpetiformis. Their cause and treatment, however, is not well understood.
Its a good idea to seek guidance about following a gluten-free diet from a dietitian, especially if you have other medical conditions or dietary requirements.
A dietitian can:
- prepare an individual dietary plan
- show you how to read food labels
- make sure your diet is nutritionally balanced
- determine if you need vitamin supplements
You can find an Accredited Practising Dietitian through the Dietitians Australia website.
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Reduce The Risk Of Diabetes
Recent studies show that the more plant foods you consume, the lower your chance of type 2 diabetes. There is a significant decrease in insulin resistance and inflammation because of the antioxidant property of vegetables.
Studies state that you can reduce the risk of diabetes by 30% with a balanced diet if you look at the numbers. Fibers, proteins, minerals, enzymes, and other protective compounds are in these foods. Vegetables high in magnesium have also shown positive results in reducing diabetes risk.
Advice On Feeding Your Baby
Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.
If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.
The Coeliac UK website provides more information about feeding your baby.
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What Is Gluten And Should You Go Gluten
Have you ever wondered exactly what is gluten?
It refers to a family of proteins known as prolamins that constitute the storage protein in the starchy endosperm of many cereal grains such as wheat, barley, and rye.
Wheat and other cereals are made into flour, containing various proteins, one of which is glutenin, otherwise known as gluten.
Viewed alone, gluten is a tough, elastic, grayish substance resembling chewing gum which works as a leavening agent, when the flour is kneaded.
These types of grains make up a large portion of the modern American diet.
Probably because of their palatability, ease of cultivation, and use in a wide variety of foods.
Breads Snacks Cereals Cakes And Pastas
- Almost anything you buy in these categories should be specifically labeled “gluten-free,” including cereals, breads, and snack foods.
- Most grocery stores carry a few of these gluten-free staples, and somelike Whole Foods and Fresh Market may boast a wider selection. But you may find the best selection online.
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Will I Go Through Gluten Withdrawal If I Start Eating Gluten
Theres no scientific evidence to suggest that people actually go through withdrawal when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
Getting Started On The Gluten
If you and your healthcare provider have determined that going gluten-free is right for you, the first steps include reading food labels carefully, getting rid of gluten-containing products, and restocking your pantry and fridge with gluten-free options. Working with a registered dietitian who is knowledgeable about celiac disease and a gluten-free diet can help make the transition to this eating style easier. Know that for people with celiac disease, no amount of gluten is safe to consume. You cant go on and off a gluten-free diet or have a cheat day. Even without symptoms, gluten will damage the villi in the intestines of those with celiac, research has shown.
There is a big learning curve to looking for gluten-free alternatives, and it takes considerable time and experience, says Begun.
Check for the Certified Gluten-Free seal on food packages, and read the ingredient list on food labels. Foods regulated by the U.S. Food and Drug Administration may be gluten-free but arent required to be labeled as such. Several foods, such as rice, are naturally gluten free, per Beyond Celiac, so knowing those foods is important, too.
Other tips from the Celiac Disease Foundation on how to tell if packaged food is free of gluten include checking a list of allergens, identifying any obvious sources of gluten , and looking into hidden ingredients or those you havent heard of before.
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What Is A Gluten
Before tackling the gluten-free diet, let’s get to know our culprit. Gluten is a specific type of protein, but one you won’t find in meat or eggs. Instead gluten is found primarily in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Proteins That Need A Second Look:
- Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch or wheat dextrin.
- Cold cuts: It’s rare, but cold cuts may have gluten-containing ingredients added cross-contamination can also happen at the deli on the meat slicer.
- Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully.
- Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain gluten-check the labels.
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Healthy Fats Like Avocados And Coconut
There are a few healthy fat options that are a great addition to your gluten and dairy-free diet. Healthy fats fill you up and keep you satiated for longer. In addition to nuts and seeds, I love avocados and coconut for this purpose in my diet.
Plain avocados can be eaten on their own, made into avocado pudding, added on top of your favorite Mexican dishes, or stuffed with eggs or beans for a quick and easy lunch idea. Guacamole is another delicious healthy fat you can make at home or find at the store always read ingredient lists!
Coconut is awesome in all forms in a dairy-free diet. I use coconut oil, coconut milk, coconut flakes, and coconut cream in a variety of ways almost daily.
I add them to smoothies, in baked goods, and desserts of all kinds for healthy fat that is creamy, filling, but is also dairy-free.
With these naturally gluten and dairy-free foods, you can see that even if you only had to live off these alone, youd never get bored. There are so many options at the foundational level of this diet, that once you get the hang of the basics, adding alternatives on top of these make it even more interesting.
I hope that youve found this post valuable if youre just getting started on a gluten and dairy-free diet. And if you found it useful, Id love for you to share it on or .
What Is Celiac Disease
Celiac disease is an autoimmune disorder, which is attacked, lif a person is not tolerant to gluten. It is also known as gluten-sensitive enteropathy, non-tropical sprue. And its protein in wheat, barley and rye has adhesive properties and projects a chewy texture in bread. Villi are the tiny finger-like projections found in the small intestine, these structures get damaged if the person who is gluten intolerant ingests gluten food products.
This results in inadequate absorption of nutrients in the small intestine which triggers arising diseases like bone depletion, miscarriage, under-nourishment and neurological disorders. Often many people dont know they are gluten intolerant and they continue to eat gluten products and increase the risk of falling prey to celiac disease.
Two types of tests are conducted in the laboratory to know whether a person is gluten-intolerant are serological testing and genetic testing. If a person tests positive for this disease, the doctor recommends the patient undergo endoscopy to examine the physiology and functioning of the digestive tract and prescribe medications.
To stay healthy and fit, gluten intolerant people should ban eating food that has a content of gluten in it. So, that person can recover from the existing symptoms of celiac disease.
- Cereals made of wheat, barley, rye
- Malt derivatives
- Fresh meats
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Nutiva Organic Vegan Shortening
Nutivas Organic Vegan Shortening is exactly what it sounds like: a healthy, organic, and gluten-free shortening option thats also perfect for vegans. It offers a creamy texture thanks to its unique blend of coconut oils and red palm oil. It also offers a very basic ingredient list.
Its ingredients are:
- Organic unrefined red palm oil
- Organic unrefined virgin coconut oil
What Foods Can I Eat On A Gluten
On a gluten-free diet you can eat:
- foods that are naturally gluten-free such as fresh fruit and vegetables, fresh meats, eggs, nuts and legumes, milk, fats and oils and gluten-free grains such as rice and corn
- products labelled gluten-free irrespective of their country of origin
- products that use the Crossed Grain Logo. This logo is recognised both in Australia and overseas and means the food item is suitable for a gluten-free diet wherever you are
- products that are gluten-free according to their ingredients list
In Australia, products containing any ingredient derived from wheat, rye, barley or oats must be declared on the ingredients panel. Avoid products with statements such as may contain gluten because they can be cross contaminated with gluten.
Different countries have different labelling laws, so you will need to research which foods are safe to eat when you travel overseas. For example, very small quantities of oats are permitted in products labelled gluten-free in the European Union.
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Thank You For Sharing Amazing Recipes
Hi Mani,I just wanted to thank you for sharing amazing recipes. I have finally found a chef and recipe author whose creations are absolutely infallible. You have inspired me amazed me with every new recipe, and made cooking exciting..Your recipes are well thought easy to cook and darn good..Keep up the good work..
Can You Go Gluten
People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.
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People With Gluten Sensitivity
Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called gluten intolerance. We dont have a clear definition for gluten intolerance or a clear way to explain it, says Rajagopal. We know that some people eat something that contains gluten and then they dont feel well.
Its important not to assume that gastrointestinal irritation is the result of gluten. If you think you may have a gluten intolerance, Rajagopal recommends working with a physician and a registered dietitian to get to the bottom of your symptoms.
There isnt a test for gluten intolerance, so we might try a process of elimination such as the low FODMAP diet, says Rajagopal. This is a temporary eating plan that eliminates lots of foods that can irritate the gut, including wheat-based products. If gluten is the source of the irritation, you may notice an improvement in symptoms such as:
- Stomach pain
Foods That Are Gluten And Dairy
Transitioning to gluten and dairy-free food can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning food labels, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
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Do Vegetables Contain Gluten
All naturally produced vegetables are free from gluten. Vegetables themselves have no gluten-containing ingredients. Whether youre frying, steaming, or baking the veggies, theyre all wholesome on a gluten-free diet. You should add veggies to your daily diet as the key to a nutritious and healthy life.
However, as with all processed foods, there remains a chance of gluten-contamination in canned vegetables. Canned vegetables may use gluten-containing ingredients as flavor enhancers or preservatives.
Although, you dont always have to leave out canned vegetables if youre short on time. As long as youre reading the labels accurately, its safe to consider many canned vegetables as gluten-free.
Make sure you contact the manufacturer to ensure the risk of cross-contamination during processing. However, as a rule of thumb, the more additives processed foods contain, the more unsafe it is. Not to mention, you should buy natural products for your health even if canned vegetables sound tempting.
Frozen vegetables containing a single ingredient are generally gluten-free. Once again, you can always check with the vendor to double-check your concerns.
One scenario where you should avoid vegetable dishes at all costs is in restaurants. Even if the plate is vegetarian, the kitchen staff will simultaneously prepare gluten-containing food as well.