A gluten-free diet is a healthy food in which all the foods it contains are eliminated from the diet. The diet is prescribed for diseases of the endocrine and nervous systems, as well as pathologies of the gastrointestinal tract.
Gluten (gluten) is found in wheat, oats, rye, etc. is a complex of plant proteins (prolamins, glutenins) found in cereals such as
Who is shown the diet?
The use of a gluten-free diet is a prerequisite for the treatment of the following conditions:
- celiac disease;
- gluten intolerance (severe and atypical forms);
- nervous bowel syndrome;
- autism, epilepsy, multiple sclerosis;
- Anemia in children under 3 years.
The use of gluten-free foods for diseases of the gastrointestinal tract and neurological pathologies can lead to the following consequences:
- It causes chronic inflammation of the small intestine, as a result of which pathogenic bacteria and toxins enter the bloodstream.
- Disrupts the balance of intestinal microflora and causes the proliferation of pathogenic bacteria.
- Disrupts digestive processes by sticking villi to the walls of the small intestine, which are designed to digest and assimilate proteins, fats and carbohydrates.
- It causes autoimmune diseases because the immune system releases antibodies against gluten molecules that attack not only the gastrointestinal tract, but also the gluten-like proteins in the cells of the thyroid gland, heart and nervous system. Even autoimmune thyroiditis, type 1 diabetes, dermatitis, infertility and early menopause occur.
The presence of nutrients in the diet is manifested by persistent fecal disorders (constipation, diarrhea), flatulence, frequent edema, caries, as well as the appearance of ulcers in the oral mucosa and constant skin rashes.
In most cases, gluten intolerance leads to iron deficiency anemia, which is manifested by constant fatigue, brittle nails, hair loss and weight loss.
List of allowed and prohibited products
To maintain a non-gluten-free diet, two categories of food are excluded from the diet: those that are high in gluten (eg, wheat bread) and those that are secreted (eg, mayonnaise, ketchup, etc. ).
In a gluten-free diet, the following foods are excluded from the diet:
- cereals, ie wheat, rye, oats, barley;
- products made from the flour of these cereals, including bread, lavash, cakes, biscuits, whole grain bread;
- cereals (oatmeal, oatmeal, bulgur, pearl barley);
- bran from these cereals;
- products containing small amounts of wheat flour (broth cubes, soy sauce, buckwheat noodles, sausages and canned food, crab sticks, mayonnaise, ketchup, tea bags, yogurt, ice cream);
- chocolates, store jam, caramel;
- kvass, beer and other alcoholic beverages from cereals;
- coffee with flavors and additives, decaffeinated coffee;
- products with "gluten traces" according to their production, ie table vinegar, food starch, semolina, some types of cheese, dry spices and condiments, etc.
Due to the presence of hidden gluten in the food, the diet will not be effective, because the inflammatory processes in the intestines do not stop even if there is a small amount of gluten in the food. It is necessary to carefully study the composition of the product in the package. Some manufacturers label it "Gluten Free. "
If you follow a gluten-free diet, you can include non-gluten foods in your diet, ie:
- vegetables and fruits;
- legumes, soybeans;
- buckwheat, sorghum, quinoa, flax, rice;
- home-made milk and dairy products;
- meat and fish;
- sea products;
- vegetable and animal oils;
- yeast, spices, soy sauce.
Weekly Gluten Free Diet Menu
The sample menu for a week should consist of 4 or 5 meals every 2-3 hours. In a gluten-free diet, the diet can consist of grains, vegetables, meat and cottage cheese, and fruits and berries are used as a snack.
Monday
- Breakfast: cottage cheese with banana and berries, tea;
- Lunch: buckwheat soup with meatballs, pilaf, tomato salad;
- Afternoon snack: apples, 25 grams of nuts;
- Dinner: Chop with vegetable salad.
Tuesday
- Breakfast: rice porridge, coffee with soy milk;
- Dinner: broccoli puree soup, gluten-free pork pieces;
- Afternoon snack: banana, 5 almonds;
- Dinner: cottage cheese casserole with berries.
Wednesday
- Breakfast: pancakes with cottage cheese and banana curd, cocoa in almond milk;
- Lunch: tomato soup, meatballs in broth, vegetable salad;
- Afternoon snack: 3 tangerines, pumpkin seeds;
- Dinner: baked duck, fresh vegetable salad.
Thursday
- Breakfast: omelet with herbs and cheese, tea;
- Lunch: rice soup with meatballs, bread without gluten, fish cooked with broccoli;
- Afternoon snack: 150 grams of raspberries, walnuts;
- Dinner: banana cheese cakes, sour cream.
Friday
- Breakfast: corn tortillas with banana puree, compote;
- Dinner: fish soup, vegetable casserole, spicy baked chicken;
- Afternoon snack: fruit puree with homemade yogurt;
- Dinner: cottage cheese casserole and berry sauce.
Saturday
- Breakfast: pumpkin porridge, coffee;
- Dinner: borscht, beef cabbage rolls, green salad;
- Afternoon snack: various fruits;
- Dinner: cottage cheese with honey.
Sunday
- Breakfast: hummus, tea with carrots and bell pepper;
- Dinner: okroshka in homemade kefir, fish stew, salad;
- Afternoon snack: strawberries, currants, raspberries;
- Dinner: French meat, pepper and tomato salad.
For children
A gluten-free diet is a must for children with celiac disease, autism and gastrointestinal disorders. For additional symptoms (for example, iron deficiency anemia and other pathologies of food absorption), a gluten-free diet is prescribed for children under 3 years of age.
Gluten-free food for children can be not only healthy but also tasty, because with the exception of a number of flour products and cereals, many vegetables, fruits, meat and fish remain in the child's diet.
Sample menu for 3-day children:
Day 1
- Breakfast: omelet with rice porridge, banana;
- Dinner: cheesecakes with fruit, compote;
- Lunch: borsch with sour cream and gluten-free crutons, dried fruit sweets;
- Afternoon snack: chicken meatballs, fresh vegetable salad;
- Dinner: homemade cakes with honey and milk.
2 nd day
- Breakfast: sweet rice casserole with banana and strawberries;
- Lunch: homemade noodles, compote;
- Lunch: buckwheat soup with meatballs, fruit jelly;
- Afternoon snack: fruits;
- Dinner: cottage cheese with nuts and honey.
3rd day
- Breakfast: millet porridge with pumpkin, compote;
- Lunch: berry jelly, gluten-free cakes;
- Dinner: soup with potatoes, stew, apples with broccoli, zucchini and herbs;
- Afternoon snack: cottage cheese casserole with orange, compote;
- Dinner: minced meat and rice dumplings, homemade tomato juice.
An important condition for the proper digestion and movement of food from the gastrointestinal tract during a gluten-free diet is the use of plant fiber from fruits, vegetables and grains.
Weight loss
Weight loss with a gluten-free diet is achieved by eliminating fast carbohydrates from the diet. In this case, it is necessary to take into account the caloric content of products.
A gluten-free diet to lose weight will help you lose 2-3 kilograms of weight per week, provided that the optimal daily caloric intake is optimal, there is no overeating and the following principles are followed:
- eat 4 times a day without snacks;
- drink 1, 5-2 liters of water per day;
- there are enough fresh vegetables and dairy products;
- Limit the use of cereals to 200 grams (raw) per day and the consumption of high-calorie nuts to 25 grams per day;
- Avoid the use of sugar, pure fructose and any sugar substitutes, as all these products increase appetite;
- Do not eat 3 hours before bedtime.
After completing your diet, limit the use of baked goods, sweets and baking soda, as sugar and white flour cause rapid weight gain.
Delicious recipes
The menu for gluten-free foods usually consists of meat, vegetables and dairy products. You can use gluten-free recipes and baked goods using a variety of gluten-free flours to expand your diet.
Chicken breast meatballs with mashed potatoes
For cooking you need 1-2 chicken breasts, salt, black pepper, butter for frying, 0, 5 kg of potatoes, 50 grams of sour cream for dressing.
Peel a squash, grate it and add to it. In this case, the breast should be washed, cut into thin slices along the fibers, beat each piece on both sides, salt and pepper.
Drain the water from the pot with the prepared potatoes, add the sour cream and puree with a blender. Put mashed potatoes on plates, sprinkle with dill and start cooking chops.
The chops are cooked in a hot pan with butter, the meat is fried on both sides for 2-4 minutes. It is important not to dry the meat, because the chops will be dry and hard.
Immediately after cooking, chicken meatballs are placed on a side dish and served.
Sponge cake with rice flour in a slow cooker
To make a biscuit, you need 6 eggs, 180 grams of sugar, 150 grams of rice flour, vanilla, lemon peel, butter or vegetable oil.
First of all, separate the whites from the yolks and beat the yolks intensively with sugar and vanilla for 4-5 minutes until the sugar dissolves and the volume of the mixture doubles. Then, in a separate bowl, whites into a dense foam for 8 -10 minutes. Then add lemon zest and rice flour to the yolks and mix well with a spoon. Gradually add the proteins to the dough until the mass is homogeneous.
The dish for multivarka is greased, the dough is poured and put on the cooking mode for 40-50 minutes, depending on the model of multivarka. Check the readiness of the biscuit with a match.
Gluten-free Corn Flour Muffins
To make a muffin, you need 170 grams of corn flour, 90 grams of corn starch, three eggs, 100 ml of milk, 100 grams of butter, 150 grams of sugar, a tablespoon of baking powder and vanilla.
First you need to mix the dry ingredients: flour, starch, baking powder. Then, in a separate bowl, beat the eggs, sugar and vanilla until the sugar melts and foam appears, add the softened butter, warm milk and beat again. Then mix all the ingredients until smooth and pour into molds.
The muffins are baked in a preheated oven at 180 degrees for 20 minutes.
For a gluten-free diet to be effective, it is necessary to completely eliminate the forbidden foods and follow the principles of a lifelong diet.