Gluten is a group of proteins that you can find in certain grains like wheat, rye, and barley. Gluten is safe for most people. But if you have a gluten sensitivity or health condition like celiac disease, you may like to avoid gluten to prevent adverse health effects. So you may require some knowledge to maintain a gluten-free diet. Here are some food suggestions for your gluten-free diet.
Whole grain
Most of the whole-grain foods are naturally gluten-free. You should check food labels while purchasing whole grains. Sometimes gluten-free whole grain can be contaminated with gluten. For this reason, when you purchase whole grain items, make sure that it is certified gluten-free. You should avoid grains like wheat, rye, barley, and triticale. These gluten-containing grains are often used to prepare products like pasta, cereals, crackers, and bread.
Fruits and vegetables
Most of the fruits and vegetables are naturally gluten-free. So you can enjoy those fresh fruits and vegetables as much as you like. But processed fruits and vegetables may contain some amount of gluten. Manufacturers can add gluten for flavoring or make them tastier. You should double-check while purchasing canned, frozen or dried fruits and vegetables. Pre-chopped fruits and vegetables may be cross-contaminated with gluten. So be cautious while using those food items.
Proteins
Both animal and plant-based proteins are naturally gluten-free. However, if you use gluten-containing ingredients like soy sauce, flour, and vinegar to process these protein items, these may become gluten-containing foods. So make sure that the protein items are not paired with any gluten-containing ingredients. You need to avoid any meat, poultry, or fish that has been breaded. You also need to avoid any type of protein that is combined with wheat-based soy sauce.
Dairy products
Most of the dairy products are naturally gluten-free. However, you should double-check for gluten while purchasing dairy products that are flavored and contain additives. Companies may add some common gluten-containing ingredients like thickeners, malt, and modified food starch. You should avoid any flavored milk and yogurts. Try to avoid any processed dairy products like cheese sauce or spreads.
Fats and oils
Fats and oils are naturally gluten-free. You can consume these without any hesitation. Just make sure that these are not mixed with additives for flavor and thickening. You should double-check while purchasing some products like cooking sprays, or oils with added flavors or spices.
There are plenty of foods you can choose to prepare a well-balanced diet. Most of the fresh foods are naturally gluten-free. If you focus on consuming fresh foods and a minimal amount of processed foods, you can enjoy a gluten-free diet easily.