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Foods to Avoid with a Gluten Intolerance, and Foods You Should Eat 2023

by Mitesh Sheth 09 Mar 2023

What is gluten?

Gluten is a protein found in wheat, barley, and rye. For people with celiac disease, consuming gluten can lead to severe digestive problems, among other health issues. Therefore, a gluten-free diet is essential for people with celiac disease. However, gluten-free diets have gained popularity in recent years, with many people adopting them as a healthy lifestyle choice. In this article, we will provide a comprehensive list of gluten-free foods to help you plan a healthy and varied diet.

Fruits and Vegetables

Fruits and vegetables are naturally gluten-free and should form the foundation of a healthy gluten-free diet. However, some products, such as battered vegetables and candy-coated fruit, may contain gluten. Therefore, it is important to check the labels of processed fruits and vegetables. Some of the gluten-free fruits and vegetables include:

  • Apples
  • Bananas
  • Blueberries
  • Broccoli
  • Carrots
  • Cucumbers
  • Grapes
  • Oranges
  • Spinach
  • Tomatoes

Proteins

Protein is an essential nutrient for our body and can be found in a variety of foods. For people on a gluten-free diet, it is important to choose protein sources that are free from gluten. Some of the gluten-free protein sources include:

  • Legumes (beans, lentils, peas, peanuts)
  • Nuts and seeds
  • Red meat (fresh beef, pork, lamb, bison)
  • Poultry (fresh chicken, turkey)
  • Seafood (fresh fish, scallops, shellfish)

Grains

Grains are an important source of carbohydrates and nutrients, and for people on a gluten-free diet, it is important to choose grains that are free from gluten. Some of the gluten-free grains include:

  • Rice
  • Corn
  • Quinoa
  • Buckwheat
  • Sorghum
  • Millet

It is important to note that while oats do not contain gluten, they may be contaminated with gluten during processing. Therefore, it is important to choose certified gluten-free oats.

Gluten Free Flours

Many traditional flours, such as wheat flour, contain gluten. However, there are many gluten-free flours available that can be used in baking and cooking. Some of the gluten-free flours include:

  • Almond flour
  • Coconut flour
  • Chickpea flour
  • Rice flour
  • Buckwheat flour
  • Quinoa flour

Conclusion

In summary, a gluten-free diet is essential for people with celiac disease, and it can also be a healthy lifestyle choice for others. This article provides a comprehensive list of gluten-free foods, including fruits, vegetables, proteins, grains, and flours. By choosing these foods, you can plan a healthy and varied gluten-free diet. Remember to always check the labels of processed foods for gluten-containing ingredients and choose certified gluten-free oats.

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