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A gluten-free diet is a diet that excludes the protein 'gluten’ which can be found in wheat, barley, rye, and the derivatives of these grains, including malt and brewer’s yeast. Currently, the gluten-free diet is the only treatment for those living with celiac disease. Three million Americans have celiac disease, and an estimated 18 million Americans have a non-celiac gluten sensitivity. Unfortunately 83% of people with celiac disease don’t know they have it, and left untreated celiac disease can lead to other complications such as osteoporosis and other autoimmune disorders.
In order to maximize the nutritional benefits of going gluten-free, you should adopt a diet filled with fruits, veggies, and lean proteins, as well as gluten-free grains, such as almond meal flour, rice, potatoes, quinoa, and many more that you will find listed below.
Those with celiac disease and gluten sensitivities greatly benefit from a gluten free diet. Eating gluten free can also help those with IBS (irritable bowel syndrome) as gluten grains are high FODMAP foods, which mean they can be easily fermented by intestinal bacteria. A gluten free diet is essential for those living with celiac disease and gluten sensitivities as it is currently the only treatment for these conditions.
Fruits and vegetables
Beans, seeds and nuts in their natural, unprocessed forms
Lean, non-processed meats, fish and poultry
Most low-fat dairy products
Gluten Free Flours, Starches, and Grains
Corn and cornmeal
Gluten-free flours (rice, soy, corn, potato, bean)
Tapioca (cassava root)
Enriched flour with added vitamins and minerals
Farina, milled wheat usually used in hot cereals
Graham flour, a course whole-wheat flour
Self-rising flour, also called phosphate flour
Semolina, the part of milled wheat used in pasta and couscous
Triticale (a cross between wheat and rye)
Oats (in some cases)