The following list of gluten-free foods is perfect for vegans and non-vegans. However, before we get to the list of naturally gluten-free foods, let’s learn a little more about the condition that requires this change in diet and lifestyle.
Celiac disease is an inherited sensitivity or intolerance of the intestinal lining to gluten, a protein found in wheat, rye, barley, and oats. In the presence of gluten, the finger-like villi shrink, and the lining becomes smooth, hindering the absorption of nutrients. Onset generally begins in infancy, but sometimes the condition is not recognized until childhood or later. The disease may disappear, only to reappear later.
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Consuming a gluten-containing cereal or food will elicit the symptoms of abdominal discomfort, weight loss, anemia, and greasy, foul-smelling stools that float. After cereals are included in the diet, if an infant loses their appetite, fails to gain weight, and has foul-smelling stools, suspect celiac disease.
Should you have celiac disease, you must adopt a gluten free diet plan absent from all wheat, rye, barley, and in some cases, oats, and any products to which gluten has been added. Apart from these restrictions, your diet can be whole-some, and you should remain healthy.
List of Gluten-Free Foods
1. RICE: Is rice gluten-free? Yes! This grain is gluten-free regardless of the preparation method (whole-grain, parboiled, or boiled). Rice, a little salt and oil, apples, and yogurt are among the first solid foods you should eat after an attack of celiac-related diarrhea. Rice is easy to digest and a mild astringent, making it optimal for restoring intestinal mucosa after bouts with colitis or gastroenteritis.
2. CORN: Is corn gluten-free? Yes! Corn contains no gluten. Sweet corn, cornmeal, and other means of preparation are soothing to the intestinal mucosa. Because corn is gluten-free, it is tolerated by individuals with sensitive digestive systems. Thankfully, plenty of gluten-free snacks and gluten-free products are made from corn.
3. LEGUMES: Nutritious and utterly absent of gluten.
4. TAPIOCA: This flour from the cassava tuber is very rich in protective mucilage. It includes no gluten, which makes it an excellent addition to this list of gluten-free foods.
5. GREEN LEAFY VEGETABLES: These provide beta-carotene (provitamin A), which people with celiac disease tend to lack, as well as mineral salts and soluble fiber.
6. FRUITS: Fruits provide vitamins that these patients tend to lack. Bananas, apples, and other fruits are recommended in 20 foods that help with diarrhea.
7. BUCKWHEAT: Even though it has wheat in its name, it is not part of the botanical family Graminae, as do other grains. It has virtually no gluten. It is highly nutritious and is well tolerated by those with celiac disease. This food is an excellent addition to any list of gluten-free foods and diet plans.
8. OATS: Although they contain a slight amount of gluten, oats also contain mucilage that protects the intestine. Eaten in “SMALL” amounts is well tolerated and beneficial to people with celiac disease.
9. MILLET: This grain is exceptionally rich in proteins (somewhat more than wheat), but it contains virtually no gluten and tends to be well tolerated by those suffering from this condition. Millet is an excellent addition to any gluten-free diet plan for beginners.
10. SORGHUM: This is a grain similar to corn with virtually no gluten.
11. VITAMINS, SUPPLEMENTS: The inflamed intestinal mucosa does not absorb fats or fat-soluble vitamins correctly in celiac disease cases. Because of this, vitamin supplements or foods rich in vitamins A (and its provitamin), D, E, and K are recommended.
Frequently Asked Question
I have celiac disease or a diagnosed gluten sensitivity. Are there other disadvantages of gluten I should be aware of?
Yes. Even for diagnosed individuals, there are potential issues beyond typical digestive reactions:
Nutritional Deficiencies: Alternatives, not including gluten, frequently lack essential vitamins and minerals, such as iron, folate, and fiber. This is a well-observed phenomenon. The importance of ensuring a diet that is well-balanced and abundant in fruits, vegetables, and foods that are high in nutrients cannot be overstated.
Increased Expense: Gluten-free foods tend to be pricier than their gluten-containing counterparts.
Cross-Contamination: Maintaining a strictly gluten-free diet can be a challenge. Cross-contamination in food preparation or shared manufacturing facilities can still trigger an adverse reaction.
I may have gluten sensitivity but haven’t been formally diagnosed. Is a gluten-free diet worth trying?
It’s best to consult your doctor before pursuing a significant dietary change. An elimination diet under medical supervision is the most reliable way to identify gluten sensitivity. There can be risks involved:
Misdiagnosis: Other underlying conditions might be causing your symptoms, such as IBS (Irritable Bowel Syndrome). A gluten-free diet could mask these possibilities.
Nutritional concerns: As highlighted above, some people following a gluten-free diet could develop nutritional deficiencies over time.
Are there potential adverse long-term health effects of a gluten-free diet, even for people without celiac disease or sensitivity?
Studies suggest some correlations, but research is still ongoing:
Gut Bacteria Imbalance: A change in the makeup of gut bacteria might occur with a gluten-free diet, though the implications on broader health aren’t entirely clear.
Increase in Other Sensitivities: There’s speculation that eliminating gluten might make people more susceptible to sensitivities towards other foods, but additional research is needed.
Is there any link between gluten consumption and mental health problems?
While researchers are working to understand the relationship entirely, there’s evidence to suggest a potential link:
Depression and Anxiety: Some studies show improvement in these conditions in celiac and non-celiac individuals following a gluten-free diet.
Brain Fog: When they consume gluten, those who are sensitive to gluten frequently experience difficulties concentrating and a loss of mental clarity.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 209, 226, 240. Print.
- Hardinge, Mervyn G and Harold Shryock. “Family Medical Guide.” Hardinge, Mervyn G and Harold Shryock. Family Medical Guide. Ed. Marvin Moore and Bonnie Tyson-Flynn. Vol. three. Oshawa; Washington, D.C.; Hagerstown: Pacific Press Publishing Association; Review and Herald Publishing Association, 1999. Three vols. 114. Print. [ list of gluten free foods]
- Nutritional Deficits in Gluten-Free Diets: Studies often examine how gluten-free food products compare to their counterparts. Search terms like “nutritional analysis of gluten-free” will yield many. Here’s one example: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406897/.
- Cross-contamination: Cross-contact is a significant concern for celiac patients. You’ll find resources by searching “gluten cross-contamination in food.” A helpful resource is the Celiac Disease Foundation: https://celiac.org.
- Celiac Disease Foundation: https://celiac.org
- National Institutes of Health (NIH)/ National Center for Complementary and Integrative Health: https://www.nccih.nih.gov
- PubMed (for Research Studies): https://pubmed.ncbi.nlm.nih.gov
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