This ‘What is gluten-free’ article will inform you about gluten and gluten-free foods. You will learn what gluten is and some of the symptoms that gluten can cause in individuals.
You will discover the healthiest gluten-free foods to build your daily diet around. And you will get a list of resources and a summary if you do not have time to read the entire article.
Reading Time: 7 – 9 minutes.
What is Gluten-Free?
You might have heard the term gluten-free. Before you find out what is gluten-free, you have to know what gluten is and why it matters to you.
Gluten, meaning “glue” in Latin, is the collective term for a group of proteins found primarily in wheat, rye, barley, and Spelt. Gluten gives baked goods their doughy consistency. If you have ever baked bread, you know you are using a gluten-containing grain when the dough becomes elastic.
Gluten is also used as a thickening agent or flavor enhancer.
There are people whose bodies cannot properly digest gluten. Every time they consume gluten, their immune system views the gluten as an enemy and triggers an attack on the intestines.
The long-term damage is that your intestinal villi become damaged from constant attacks by your immune system and your body is unable to properly absorb nutrients into your bloodstream.
This can lead to malnourishment or more serious chronic conditions.
What are the signs of Gluten Sensitivity?
People with gluten sensitivity can experience symptoms such as “foggy mind”, depression, ADHD-like behavior, abdominal pain, bloating, diarrhea, constipation, headaches, bone or joint pain, and chronic fatigue when they have gluten in their diet, but other symptoms are also possible. While these are common symptoms of celiac disease, these individuals do not test positive for celiac disease.
Similar symptoms may be experienced by people who either have celiac disease or gluten sensitivity.
Celiac disease is an autoimmune disorder where your own body manufactures gluten antibodies and then attacks your intestines when gluten is eaten.
A blood test can reveal autoantibodies to gluten and a biopsy will reveal if you have suffered intestinal damage.
Approximately 1% of the population of over 3 million people are believed to have celiac disease.
People with gluten sensitivity do not manufacture gluten antibodies, nor do they suffer intestinal damage, yet their symptoms are similar to those who do have celiac disease.
There is no biomarker as of yet for gluten sensitivity and the number of people who are gluten sensitive is unknown.
However, if you experience depression, abdominal bloating, chronic fatigue and the other symptoms mentioned above, then you would be wise to test if removing gluten from your diet will help to alleviate your symptoms.
This is why you should be aware of gluten and the symptoms of gluten sensitivity, especially since treating the symptoms is very straight forward, just stop eating products with gluten. The Hashi Mashi Diet:
- is gluten-free and focuses more on what you eat rather than what you should not eat.
- is primarily based on nutrient-dense gluten-free foods, specifically vegetables and especially cruciferous vegetables like broccoli, Brussel sprouts, cabbage and cauliflower which are effective for both men and women to balance their hormones.
- uses fruits, especially low glycemic fruits like blueberries and raspberries for their powerhouse antioxidant strength as tasty desserts and snacks along with nuts and seeds for healthy fats
- includes both plant-based proteins such as nuts and seeds as well as lean meats, poultry, and fish.
- can include on occasion gluten-free whole grains or sprouted grains as well as legumes such as lentils and dairy like yogurt if tolerated, however, keeping your focus on eating vegetables and low glycemic index real food is at the heart of the Hashi Mashi Diet.
Whether you are following the framework of the Hashi Mashi Diet or not, the key to remember for being gluten-free is to focus your meals on whole, real vegetables, fats and proteins and exclude gluten-containing grains like wheat, Spelt and rye.
You also need to exclude many processed foods since as mentioned before, gluten is frequently used as a thickening agent or for flavor.
Which grains are gluten-free?
If you feel that you must have grain, here are your best choices:
- Certified, gluten-free oats
- Brown and wild rice
- Quinoa
- Millet
- Amaranth
- Buckwheat
- Corn
- Sorghum
- Nut flours (i.e. almond), bean flours (i.e., chickpea)
- starches (i.e., potato, tapioca)
Compiled by Rachel Begun, MS, RD
What is Gluten-Free – Book Resources
- Shelly Case’s Gluten-Free Diet: A Comprehensive Resource Guide
- Tricia Thompson’s The Gluten-Free Nutrition Guide
- Melinda Dennis’s Real Life with Celiac Disease
- Dr. William Davis’s Wheat Belly
Compiled by Rachel Begun, MS, RD
- Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back...
- Davis, William (Author)
- English (Publication Language)
Information Resources
- National Institutes of Health – www.celiac.nih.gov
- Gluten Intolerance Group – www.gluten.net
- The University of Chicago Celiac Disease Center – www.cureceliacdisease.org
Healthy Breakfast Ideas
- Hashi Mashi Vegetable Egg Omelet with Hummus, Avocado, and Olives
- Greek yogurt with blueberries, strawberries and/or nuts
- Isagenix Meal Replacement or Plant-based Fruit smoothies with yogurt, milk, tofu, or nuts
- Oatmeal with banana, blueberries, peanut butter and drizzle of honey – best after a workout!
Snack Ideas
- Celery and peanut butter
- Celery and nuts
- Apple and peanut butter
- Apple and nuts
- Blueberries and walnuts
- Strawberries, raw cashews, and no added sugar greek yogurt
- Isagenix Meal Replacement or Plant-based Fruit smoothies with yogurt, milk, tofu, or nuts
Gluten-Free Lunch Ideas
- Sauteed vegetables and a grass-fed burger
- Sauteed vegetables and non-GMO veggie burger
- Salad/sauteed vegetables with turkey and salsa
- Salad/vegetables with red or black beans and salsa
- Greek salad with feta cheese, tomatoes, olives, cucumber, and red onion
- Isagenix Meal Replacement or Plant-based Fruit smoothies with yogurt, milk, tofu, or nuts
Dinner Ideas
- Asparagus, baked sweet Potato, grilled wild Salmon
- Sauteed mushrooms, asparagus, and chicken
- Vegetable egg omelet with chickpeas
- Tofu and vegetables
- Lentil soup and roasted vegetables
What is Gluten-Free – Final Thoughts
- Gluten is a group of proteins that are found in grains, specifically wheat, rye, and Spelt.
- Gluten can cause symptoms within individuals such as depression, ADHD, constipation, diarrhea and abdominal bloating.
- Some people are gluten sensitive and others are afflicted with Celiac, a serious autoimmune disorder.
- If you feel that you might be gluten sensitive or celiac, you should remove gluten from your diet and contact your doctor for further testing.
- Knowing what is gluten-free can help you lead a richer, healthier and more productive life
What’s Next
Just Eat Real Food Daily; The Secret to Change Your Body Fast
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Rich is a NASM-CPT (Certified Personal Trainer), an