You must have heard many times about gluten-free food and its hype nowadays. This is because earlier people did not know that they could be tolerant of gluten food items as well.
But, now if you are gluten intolerant, then you can opt for food items that do not contain gluten in them.
What is Gluten-Free Diet?
Gluten is simply a type of protein. And this protein is generally found in food items like wheat, barley, rye, etc.
A gluten-free diet is a diet that does not contain gluten in it. Now, gluten intolerance may lead to two major problems.
Firstly, some people are gluten intolerant, this is called celiac disease. Celiac disease is a condition where gluten damages the small intestine of the person.
Secondly, a person may also have nonceliac gluten sensitivity. In this case, if the person eats gluten then they may suffer from some discomfort. Although, nonceliac gluten sensitivity is less serious than celiac disease.
So, if people who are gluten intolerant consume gluten their immune system is harmed, and their intestines may get damaged. Furthermore, their body may not be able to digest nutrients properly as well.
Benefits Of Gluten-Free Diet
If you are gluten intolerant, then a diet that does not contain gluten will be very beneficial for you. Here are some of the benefits of the gluten-free diet.
Reduces Digestive Problems
If you consume gluten-free food then your digestive problems may also improve. So, if you suffer from digestive problems like bloating, diarrhea, constipation gas, fatigue, etc.
Reduce Chronic Inflammation
Food that does not contain gluten helps reduce chronic inflammation. Now, chronic inflammation is when your body heals excessively. This often leads to various health problems as well.
People who suffer from Celiac diseases, then they get tired very easily. So, food without gluten boosts energy and stops you from getting tired easily.
Help You Lose Weight
You must have also heard people switching to a gluten-free diet to lose weight also. This is because this type of diet reduces junk from your body and removes unwanted calories as well.
Limitations Of Gluten-Free Diet
Even if this type of diet is very healthy, it may also have some negative effects.
Causes Nutritional Deficiency
If you have celiac disease, then you will most probably have a nutritional deficiency. You may lack iron, calcium, vitamin B12, vitamin A, etc. So, this type of diet does not help improve your nutritional deficiency.
A gluten-free diet often causes constipation as a side effect. This is because it removes fiber from your body.
A gluten-free diet can be very costly. Various research shows that this type of food is twice more expensive normal food.
There are many food items that do not contain gluten and are very tasty as well.
Fruits And Vegetables
Fruits and vegetables are naturally gluten-free items that you must surely eat. But, keep in mind that processed fruits and vegetables sometimes contain gluten.
This is because gluten is added to add flavor and thickness to them. You can eat fruits and vegetables like apples, peaches, onions, carrots, green leafy vegetables, etc.
Dairy products are another food items that you can eat. These include milk, butter, ghee, cheese, yogurt, etc.
But, make sure to check the items that have flavor and thickness.
Fats And Oils
Fats and oils are naturally gluten-free. These include avocados and their oil, vegetables, butter, ghee, sunflower oil, sesame oil, etc.
There are many beverages like coffee, tea, water, soda, energy drinks, lemon drinks, etc. that do not contain beverages.
Additionally, there are alcohol drinks also that are gluten-free.
There are many food items that contain proteins that do not have gluten in them. These include nuts and seeds, seafood, poultry, legumes, red meat, etc.
Spices and sauces are often gluten-free, but gluten is often added to some spices to add flavor to them. So, some spices that do not have gluten are tamari, coconut aminos, vinegar, etc.
There are a few whole grains that naturally do not contain gluten. And, these items include quinoa, brown rice, millet, teff, oats, etc.
Therefore, if you are gluten intolerant then make sure to include these food items in your diet. And you will see a lot of changes in your health.
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