A gluten-free diet means including foods and foods that do not contain gluten in the diet list of people. It is generally recommended for people who are sensitive to gluten and have celiac disease. The aim of this diet is to control the symptoms of the disease and improve the quality of life. This method, which is mostly applied for treatment purposes, can also be used by some people to lose weight.
While most individuals whose dietary habits are based on gluten-based foods may experience some complaints, these may include indigestion, digestive system problems, constipation, diarrhea or gas formation, joint pain or very rapid weight loss. People experiencing such conditions are advised to see a specialist doctor and seek treatment immediately.
What are gluten-free foods?
Since there is no carbohydrate consumption in gluten-free foods, the person may experience a decrease in energy. Foods that can prevent this situation and meet the carbohydrate required for the body should also be added to the program. Among these, healthy foods such as buckwheat and quinoa can be preferred. In addition, foods prepared with corn or rice can also be preferred. In addition, gluten-free foods are as follows:
Healthy Flour Types: Corn, potato, rice, chestnut, carob and almond flour
Cereal Types: Buckwheat, chia seeds, rice, corn and starch
Milk and Dairy Products: Yogurt, cheese, cream, butter and cream
Meat Types: Red meat, chicken, turkey, fish and seafood
Vegetables: Onions, garlic, tomatoes, potatoes, peppers and green leafy vegetables
Fruits: Bananas, grapes, pears, avocados, apples and pears
Dry Legumes: Lentils, chickpeas, kidney beans, soybeans, beans
Vegetable Oil: Sunflower and corn oil, olive oil, coconut and walnut oil, hazelnut oil
Nuts Varieties: Hazelnuts, walnuts, almonds, chickpeas and dried apricots
Liquid Types: Water, mineral water, freshly squeezed fruit juices, buttermilk, herbal teas, coffee and tea
What are the Benefits of a Gluten-Free Diet?
Celiac disease, one of the immune system diseases, can be seen in every individual and in every age group, and its treatment should be done with gluten-free foods. It can also be applied in the treatment of many diseases such as diabetes, neurological disorders, autism, dermatitis, irritable bowel syndrome (IBS), inflammatory rheumatism, cardiovascular diseases and obesity.
It is also a diet list preferred by people who want to lose weight while providing a healthy diet outside of disease conditions. In this program, which people can apply on their own, there may be a decrease in symptoms such as abdominal pain, gas, bloating or skin rashes.
The benefits of gluten-free nutrition are as follows:
- Healthy weight loss
- Strengthening immunity
- Reduced digestive problems
- Decreased focus and increased concentration
- Improved hair and nail health
- Reduced sleep problems (quality sleep)
- Reduction of depression and anxiety disorders
What are the Risks of a Gluten-Free Diet?
With the change in eating habits, a decrease in certain vitamins, minerals and different values may occur. Foods high in gluten are high in calories, sugar and fat. For this reason, it is necessary to follow the doctor's or dietitian's recommendation to meet the substances in which there is a decrease.
Some of the conditions that may occur as a result ofa gluten-free diet are as follows:
- Iron deficiency
- Calcium deficiency
- Folic acid deficiency
- Lack of fiber
- Vitamin B1, B2 and B3 deficiency
In order to prevent vitamin deficiency and such situations, the person must complete these deficiencies. In this case, in order to make healthy progress, the person should continue on the nutrition program prepared by a specialist doctor or dietician.
Things to Consider in Gluten-Free Nutrition
There are some factors to be considered in a gluten-free diet. The list prepared by the doctor or dietitian is prepared depending on the age, gender and whether the person already has a disease. In this case, the person should keep this list separately in their home environment and separate the materials used in the preparation phase.
In case of eating out, looking at the content of the food and preferring non-gluten foods helps to prevent both health and some complicated situations that may arise.
What are Gluten-Free Snacks?
When it comes to choosing snacks, the selection of products that are beneficial for health can be made with the advice of a doctor or dietitian. If gluten-free snacks are preferred from the markets, it is important to examine the details written on the packages. It is also recommended that other ratios be checked and that these patients consult a specialist before choosing.
Gluten-free snacks can be listed as follows:
- Popcorn
- Dried fruit
- Cookies made with almond or mulberry flour
- Biscuits made with peanuts
- Ice creams made with fruits
- Crackers and cakes made from goat horn flour
- Desserts made with rice flour
While these foods can be easily made at home with the necessary ingredients, they can benefit the person in terms of healthy nutrition. In addition, it is important that people who are allergic to certain foods and have a reaction when consumed stop consumption and consult their doctor immediately. It is important for the health of the person to follow the nutrition program applied by the doctor.
What are the Harms of Gluten?
Gluten is a natural food source found in foods such as barley, rye and wheat. It is highly present in bread, pasta and pastries that are consumed a lot in daily life. Examples of these foods are cakes, bagels, pastries and pies. It can also be found in some sauces and some medicines. For this reason, it is important for people who will change their nutrition program to be aware of this issue and to prepare the nutrition list based on the doctor's control and recommendation.
The harms of gluten and some conditions that may occur in people are as follows:
- Indigestion
- Diarrhea or constipation
- Abdominal pains
- Recurrent ulcer disease
- Headaches
- Pain in joints and bones
- Fatigue and weakness
- Obesity
- Depression and anxiety disorders