How to start a gluten free diet


You have been recently diagnosed with celiac disease or you have intolerance to gluten and you are looking for a place that will give you ideas on gluten free cooking. Well look no more, you are in the right place. We will help you get great ideas on how to make sure that your meals are gluten free as well as show you which food to avoid and which to stock your fridge with to ensure that those digestive upsets become a thing of the past. Gluten free cooking involves preparing meals that are completely free of gluten or containing insignificant levels of gluten.

Source of Gluten

Wheat, barley and rye are foods that naturally contain gluten. For gluten free cooking it is essential to avoid products that contain most of these substances. While it is difficult to find substitutes that can replace these products, some compromise has to be made. Some products you might consider switching to include rice which is well tolerated even with those suffering from celiac disease. Corn is also a good choice since it has been shown to be soothing to the intestines and also has no gluten. Corn has many preparations which you can choose from such as corn meal, cornflakes, popcorns…there’s no end to the list. Other groups of food that should be on your list include leafy vegetables, fruits, legumes sorghum and millet.

Gluten Intolerance

Gluten intolerance is genetic in origin, thus it is almost impossible to find an appropriate cure for the disease. The best thing you can do is to ensure that you reduce or completely eliminate gluten intake in diet. If you just can’t put that bread down you might consider making it with flour from other sources such as corn flour and rice flour or when purchasing ensure that it is made with gluten free ingredients. Gluten free labels are at times inaccurate since even products that don’t naturally contain gluten may become contaminated with gluten during processing or even packaging. Some sausages contain an ingredient that has been found to contain significant levels of gluten; it is therefore paramount to avoid anything you feel is not “safe” for you to consume.

Gluten free cooking

Gluten free cooking in addition to reducing digestive complications in those with celiac disease and wheat allergy is also of benefit to the health of individuals. However the loss of this nutrient from the body has to be properly compensated with other products that will act as a source of roughage. It is also important to reduce the amount of fats consumed When employing a gluten free diet. Excess fats in any individual are not encouraged. In people with gluten intolerance especially fats should be kept at a minimum level since in these people, the fat absorption capacity is greatly reduced and in the end most of these fats will be excreted in faeces.

When starting gluten free cooking, you should know that it is not going to be easy, but you made the decision and we are here to help so here are some tips

- Empty out your fridge and cupboards on all wheat products and anything that might contain gluten.

- If you are doing this on your own and those around you still eat products with gluten ensure that these products are kept in locked cupboards in hard to reach places.

- Give yourself a reward each time you ward of a temptation to eat a product with gluten.

- Look for recipes to make your meals interesting, that way you never run out of ideas for new things to try out. See what works for you.

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