Gluten-Free Eating

HealthQ TeamUncategorized

GF diets exclude wheat, rye and barley generally. Many people are sensitive to or cannot eat gluten altogether. If you have a gluten sensitivity, eating gluten can make you feel uncomfortable and even damage your intestines. If you think you have a gluten sensitivity, talk to your doctor to get tested. Below are some tips and general info about GF eating.

Common foods/beverages with gluten:

  • Bread
  • Pasta
  • Pastries
  • Beer
  • Sauces (ie: gravy, marinade)

Eating Out?

  • Look for the GF logo. Some restaurants will have this beside items.
  • Ask for GF options. Many restaurants can accomodate. Get comfortable asking! Examples: is the dressing house-made or bottled? Is there a separate fryer for GF foods?
  • Unsure? Ask if the food contains any sauces or coatings that may have gluten. Flour is used in many foods as fillers.
  • Social events: call ahead to see if the restaurant has GF options.

Tips for Eating: What to Eat, Shopping, Staying Healthy

  • Read labels! Most common food items/beverages have GF options. check in your grocery stores health section. This is typically where all organic and GF stuff is.
  • Many foods that naturally do not have gluten may have ingredients that contain gluten (ie: cheese, yogurt). Read the labels.
  • Baked goods: some GF boxed baked goods are more unhealthy than the gluten ones. See how much sugar the product contains before buying.
  • GF starches/flours: potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour and tapioca flour.
  • Other naturally GF foods: rice, quinoa, meat, fish, eggs, nuts
  • Ensure you are getting all your vitamins and nutrients. Some people who are celiac experience nutritional deficiency, particularly Vitamin B.
  • Bowel movements: most GF options do not contain fiber, so constipation may be an issue for some. Eat more high-fiber fruits and vegetables (ie: broccoli, beans, lentils, berries).
  • If you are struggling with a diet or have questions, contact a dietetican or your doctor.

Health Benefits:

  • Can result in weight loss. A lot of baked goods and other junk food have gluten, so avoiding that will mean you could naturally lose weight!
  • Boost energy

Sources:

https://www.healthline.com/nutrition/gluten-free-diet#negative-effects

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530