It seems these days gluten has become the butt of an endless joke. Previously, the only people who knew what gluten was were those who had Celiac disease — an autoimmune disorder that causes damage to the intestinal lining if gluten is consumed, and protein in wheat, rye, and scarcely consumed. This has become one of many healthy meals these days — with people who boast that they are gluten-free until they reach a stack of GF cookies because they are thought to be healthy. As a result, the sensitivity of gluten seems to be taken less seriously than other general sensitivities, such as dairy or soy. And although not every person reacts negatively to gluten, the fact is that he is still one of the most common and undervalued feelings that Americans are experiencing today.
WHAT IS GLUTEN?
Gluten is protein – more specifically, it is a protein found in wheat, rye and barley (also, as a rule, oats are usually cross-contaminated, unless they are certified gluten-free.) When flour is mixed with water, gluten proteins in flour form glue-like texture – and because of this, it is often used in other processed foods as a binder. One potential consideration is the amount of gluten we swallow compared to several generations ago: we are exposed to more gluten than ever, especially in our culture, where processed foods are so common. Although it may seem obvious that bread and bakery products contain gluten, they penetrate into some of them that you cannot expect: soy sauce, Brewer yeast, some breakfast meat, something that is malted or made with malt vinegar, condensed flour sauce or soup, and even the usual salad dressings.
WHY DO I NEED TO READ TO SEARCH FROM MY DIET?
You do not need Celiac disease to suffer from negative symptoms as a result of gluten consumption, but it may be more difficult to determine. Those who are sensitive to gluten may experience more obvious GI symptoms, such as bloating, diarrhea and constipation, as well as abdominal pain — or their reaction may consist of non-digestive symptoms, such as headaches or migraine, swollen or painful joints, fatigue, acne and even depression.one
But a gluten-free remedy can also have some other positive effects – especially in that it usually makes people rely more on real whole food because they, for the most part, do not have gluten. And it is well known that when you consume a balanced diet full of vegetables, poor protein and healthy fats (all gluten free), you also feel better.
I am W. WHAT NOW?
If you are considering a diet that excludes gluten, here are my five tips on how to start.
Focus on real products: Food that comes from land or sea (as a plant or animal) should be the largest basis of our diet. Just by doing this, you eliminate a huge source of gluten from your diet (processed foods). Your list should include nuts, seeds, and oils, high-quality protein, real whole grains such as rice and quinoa, vegetables, and some fruits.
Let yourself eat moreA: Usually, when we eliminate food from our diet – especially more than processed, filled with gluten – we often eat less, because we are not sure how else to fill our plates, which makes us feel hungry. Make sure that by eliminating, you also increase the volume of other foods with meals. A good rule of thumb: each plate should be half filled with vegetables and have at least a palm filled with healthy protein and fat of healthy fat. If you are active, turn on an unprocessed carbohydrate source, such as a root vegetable or rice. The amount of starch, filled with gluten, which we can go down in one session, can be quite high, so make sure that you smear vegetables and other useful products for backfilling.
Give yourself a schedule: With the elimination of the diet, you want to allow yourself enough time to really track your symptoms and understand how a certain food group can affect your health. Although it may be a lifelong choice for you, I suggest starting with at least three weeks of life without gluten. Three weeks are short enough to feel “feasible”, but long enough to feel the effects of the changes and, therefore, make a more informed choice. If you decide you want to re-add gluten-containing foods, I suggest adding it back for a day and watching for changes in how you feel over the next three days, as it may take some time to react to the appearance.
Get to know your "real whole grains": There is a huge difference between products made from whole grains (cereals, bread, etc.) and real whole grains such as quinoa, brown and wild rice and oats. If you need starch during a meal, you should follow the quantity if you have body composition or the goal of losing weight. In addition, if you are strictly avoiding gluten, make sure that any oats or products containing oats are gluten-free certified, and be careful with some fresh grains on the market, such as kamut (sometimes kamut berries) and farro, which also contain gluten,
Gluten free options as neededA: These days, you can find almost anything in the gluten-free version. Foods that are usually filled with gluten — for example, crackers, bread, cereals, and baked goods — can now be found in a gluten-free form at almost every grocery store. I even saw them at gas stations! Be careful with them – simply because something lacks gluten, does not make it healthy. Do not let the food industry fool you. But, if you are not quite ready to push out the toast for the eggs or your pasta dinners, at least use these products with caution. They will not improve your waistline (as they are usually processed and filled with carbohydrates and refined sugar), but they are an option for the times that you need for treatment.
If you find that you are eliminating gluten, but are still experiencing some digestive problems or other unpleasant symptoms, know that it is possible that something else may happen or that there are several products that may not coincide with you. If this is the case, eliminating gluten can help you feel a little better, but other products, still in your plan, can wreck havoc. I recommend connecting to a nutrition trainer to see if you can be a food sensitivity test (if available in your state) and a broader modified diet to eliminate.
Written by Kat Larrea, Pn1 – Life Time 60day Program Manager with Samantha McKinney, RDN, LD.
This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.