What is gluten?
Gluten is a protein that is found in grains such as wheat and rye and it is what gives these foods their elasticity.
Most people can tolerate gluten if they do not have Celiac disease or gluten sensitivity. However, some people cannot tolerate it and will experience several conditions such as diarrhea, gas, bloating, stomach pain, headaches and tiredness.
Gluten sensitivity is the most common form of gluten intolerance which ranges from mild irritation to life-threatening anaphylactic reactions. If you suffer from any of these symptoms with no explanation for them then you may want to consult a doctor who specializes in gastrointestinal disorders to find out if your body can handle gluten.
What are the side effects of eating gluten?
The gluten protein gives dough the elasticity needed to rise well and helps food maintain its shape when cooked.
Gluten can cause unpleasant side effects in people who are sensitive to it. This sensitivity is due to the proteins that gluten contains called prolamines which are not broken down during digestion. These prolamines can cause digestive discomfort in people with celiac disease or non-celiac gluten sensitivity, such as stomach pain, indigestion, nausea or diarrhea.
Some people have found relief from side effects of going on a gluten-free diet by removing foods that contain wheat from their diets completely or by replacing them with other grains rich in nutrients.
What are the top 5 foods that contain gluten?
It is the main ingredient of bread, pasta and cereal. Gluten can be found in many processed foods, such as sauces and soups, especially if they are thickened with flour. While most people have no problem with gluten, others do.
The top 5 foods that contain gluten are:
● Bread
● Cereal
● Pasta
● Rice cakes
● Pizza crusts
Which are the best gluten-free foods?
Legumes
Beans and lentils are also gluten-free, which is why they’re commonly found in many pasta alternatives and other gluten-free products.
Fruits
Fruits and vegetables are naturally gluten-free. However, some food products, such as battered vegetables and candy-coated fruit, may contain gluten.
Some examples of gluten-free vegetables include apples, avocados, berries, bananas, citrus fruits, plums, peaches, spinach, kale. Onions, sweet potatoes and broccoli are also healthy choices that can be eaten raw or cooked.
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Gluten-free grains and other grain products
You can find a lot of gluten-free grains which include:
- Corn
- Quinoa
- Buckwheat
- Oats
- Wild Rice
- Sorghum
Proteins derived from animals
Animal proteins such as the ones listed below are naturally gluten-free:
- eggs
- meat
- poultry
- fish
- shellfish
- dairy products like yogurt and cheese
Health benefits of gluten-free diets
In recent years, gluten-free diets have been increasingly popular. The goal of a gluten-free diet is to eliminate the protein from wheat, barley, and rye from one’s diet. The benefits of a gluten-free diet are health and weight loss. There is evidence that the body requires more energy to process gluten than it does for other foods and can lead to weight gain in some people.
