Gluten-free Diet
If you are dealing with weakness, bloating, undesirable weight, indigestion, skin problems, intestinal or stomach problems, you may be sensitive to gluten (gluten intolerance). If you are exposed to these negative conditions after each meal, you can try to control this situation with gluten-free foods. If eating gluten-free foods bothers you, it is best to consult with your doctor.
What does gluten free mean?
Gluten is a group of proteins found in certain grains such as wheat, rye and barley. It helps foods retain their shape by providing elasticity and moisture.
Conditions such as celiac disease or gluten sensitivity lead to negative health effects. Gluten has an allergic effect due to the proteins it contains. The intestine, which starts to show allergic reactions, becomes unable to take the vitamins and minerals it needs to take from food.
Many foods have ingredients containing gluten, it is important for those who cannot consume gluten to check the ingredient labels. It is important to read the label correctly. It is also important to remember that "wheat free" does not necessarily mean "gluten free".
All fresh fruits and vegetables are naturally gluten free. However, some processed fruits and vegetables may contain sweeteners or additives.
You can enjoy a gluten-free diet with the following vegetables and fruits. Citrus fruits, bananas, apples, strawberries, pears, pickled vegetables, cauliflower, broccoli, spinach, cabbage, chard, potatoes, corn, zucchini, peppers, mushrooms, onions, carrots, radishes.
You should double check before consuming canned, frozen, dried or pre-chopped fruits and vegetables.
Many foods have proteins, including animal and vegetable-based sources. Most of them are gluten free.
Legumes, nuts and seeds, fresh red meat, fresh poultry and fresh seafood are gluten-free. However, foods with protein that contain processed additives should be avoided. For example, sausage, salami and bacon.
Dairy products are also generally gluten free. However additives, thickeners, and food starch are gluten-containing compounds.
Gluten-free dairy products are milk, butter, cheese, sour cream, and yogurt.
You should check to see if they are gluten free before consuming flavored milk, yoghurts, processed cheeses, and additive ice cream.
Since some of the drinks are made from gluten-containing cereals (malt, barley), you should stay away from these for your gluten free diet. Water, tea, natural juice without additives, wine, beer made from buckwheat are classified as gluten-free beverages. But the sugar they contain should be consumed at a limited level due to alcohol. Beer, malt drinks, distilled liqueurs are among the drinks that should be avoided.
In addition, gluten-free food products are not enriched with vitamins and minerals. Therefore, following a gluten-free diet without diversity may increase the risk of deficiency in folate, riboflavin and iron. You should make sure to get your vitamins and minerals.
What foods are gluten free?
Here is a list gluten-free foods under one title,
Corn flour, potato flour, chestnut flour, rice flour, beans, peas, kidney beans, chickpeas, lentils, rice, quinoa, buckwheat, mung beans, flaxseed, fruit and vegetable varieties, meat, chicken, fish (not panned or marinated), milk, eggs, cheese, yogurt, butter, honey, olives, olive oil, sunflower, corn, hazelnut and canola oils, hazelnuts, peanuts, almonds, walnuts, chickpeas...
When you break down your prejudices and include gluten-free products in your diet, you should have no doubts in terms of taste. We will offer you delicious gluten-free recipe suggestions.
