Gluten-free Nutritious Foods

Significance of The Gluten-Free Diet

If you're intolerant of gluten, then you have to stop it entirely. If not, you will suffer severe discomfort and adverse effects on your health. Thus, the gluten-free diet is essential with additional benefits, including overall fitness, weight loss, and improved life quality, but further study is required. Yet being gluten-free may be detrimental to some people's health due to lack of nutrients, but many healthy alternatives are available. 

 What is Gluten?

 Gluten is a protein group present in most grains; gluten food includes wheat, malt, bran, graham, semolina, farro, barley, and rye.

 Gluten has glue-like properties that help build a sticky network of gluten, which gives bread the ability to develop when baked. It also provides a chewy and pleasing feel to the bread. 

Gluten sensitivity will make your social life challenging, but you can still socialize when adopting a gluten-free diet. Just take some gluten-free food like nutrient-rich fruits, pudding, or sandwiches in a lunch box.

One of the studies published in the European Journal of dermatology concluded that gluten-free foods, when adopted by people with skin diseases like psoriasis, chronic urticaria, and alopecia areata, had shown improvement.

Celiac Disease 

Celiac is a type of autoimmune disease affecting around 1 percent of the world's population, leading the immune system to destroy the digestive tract and inducing inflammation in the small intestine and poor food absorption following gluten-containing ingestion. Unexpected weight loss, particularly if combined with other digestive symptoms, may indicate celiac disease.

Gluten-free foods are the only treatment for celiac disease— that is, to eliminate any items that include gluten. Following this diet can relieve nausea for most patients, treat ongoing bowel injury, and avoid further harm. Improvements began within weeks of beginning the diet.

 Gluten-free food alternatives with the same nutritional value as normal foods

There are several safe, gluten-free alternatives to normal or wheat flour for celiac disease, non-celiac gluten allergy, or those who resist gluten for other purposes. 

Few gluten-free flours contain more ingredients than others, rendering them more nutritious options to take into your diet.

Almond flour 

  • It is considerably used in bakery products and can be an alternative to breadcrumbs free of grain.
  • Almond flour contains iron, magnesium, manganese, calcium, vitamin E, and B2, potassium; however, it contains a much higher amount of calories than wheat flour. 
  • Make healthy almond buns and almond cookies.

Brown rice flour

  • It is highly nutritious, lignans are present in it, which protect the heart from many diseases, and often it is used to make cookies, bread, noodles, cake combining with many other gluten-free foods. 


  • Millets are gluten-free foods rich in vitamins, calcium, phosphorus, selenium, potassium, magnesium, folate, niacin, riboflavin, and fibers. And used in worldwide recipes like flatbreads, porridges, snacks, pilafs, bread, and more. 
  • It can also help cure complications such as diarrhea and encourages good intestinal flora to avoid peptic ulcers and decrease the colon cancer risk. 
  • Millet is abundant in catechins such as quercetin that improve efficiency in the liver and kidneys.

Corn flour

  • Corn flour is used to make many tasty gluten-free foods like cookies, pudding, pizza crust, and soups. It is very rich in manganese, magnesium, vitamin B6, and antioxidants. Make a healthy cornbread adding coconut oil, eggs, vanilla almond milk, and baking powder.
  • Healthy leaves: Arugula, parsley, Mint, Basil, spinach, and finely shredded cabbage. Ad on to salads or any egg preparation and soups.

Gluten-free Seeds 

  • Flax seeds are highly rich in proteins, omega 3 fatty acids, and fibers. They tend to reduce bad cholesterol and boost cardiac fitness.
  • Sunflower seeds help in reducing inflammation, highly beneficial for diabetics, and enhancing heart health. 
  • Pumpkin seeds are rich in fibers, proteins, iron, potassium, and vitamins. They also reduce the incidence of certain kinds of cancers.

 Other foods

  • Legumes such as beans, peas, peanuts are good for gut microbiota and reducing bad cholesterol.
  • Gluten-free oil includes olive, avocado, coconut, canola, sunflower, and sesame oil.
  • Gluten-free beverages such as green tea, fruit juice, and smoothies.


                                                                 Photo by Sara Dubler on Unsplash

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