Gluten-free diet. List of products allowed and prohibited. Recipes, menu for the week

The list of gluten-free diet products is gaining more and more popularity. What is its essence, why it is so useful and what results it gives, we should understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in cereals. Thanks to its adhesive properties, bread has elasticity, and various sauces and margarine have a creamy texture. It makes bread and all baked goods soft, airy and spongy. In production it is used as a stabilizing substance.

The essence of a gluten-free diet

The point is simple: you need to avoid eating foods that contain gluten. This is done in order to cleanse the body, restore the digestive system and its normal functioning.

Giving up gluten leads to positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. First of all, doctors recommend this diet to people with celiac disease. Simply put, this is an individual intolerance to gluten, which is most often expressed by allergic reactions.

For diseases of autism, schizophrenia, and Down syndrome, this diet is also indicated. Research shows that any changes in genes and their excess quantity can disrupt the functioning of the body.

With changes in genes of this kind, the peptides produced during the breakdown of gluten are not digested. In the body, it is able to affect the organs of the nervous system. The person may have epileptic seizures and developmental delays.

In turn, gluten-free nutrition is necessary for:

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• obesity;
• atherosclerosis;
• allergies to vegetable protein;
• psoriasis;
• frequent migraines;
• chronic constipation.

Regular consumption of gluten can be harmful even to a healthy person.

Benefit

Gluten is not only harmful, but also beneficial:

• saturates with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and skeletal system;
• helps faster absorption of vitamins in the body;
• normalizes intestinal function;
• quickly recovers after prolonged illnesses and operations.

Advantages and disadvantages

A gluten-free diet (list of products later in the article) has many advantages. The body receives the most beneficial substances from vegetables, fruits and meat if you adhere to this diet.

Advantages	Flaws
The body gets rid of harmful waste and toxins; Increases activity, improves mood; A varied diet; Feeling good; Suitable for weight loss; Useful in baby food; Allows relief from various diseases.	It is necessary to constantly monitor the composition of products; Lack of vitamins and minerals.

Eating gluten-free foods helps manage celiac disease and gluten intolerance. It is also a great way to combat intestinal discomfort and reduce the risk of diabetes and cancer.

Gluten-free diet for weight loss

Gluten is an adhesive protein that does not dissolve in water. It begins to be deposited on the back walls of organs, forming fatty layers on the body. There is an accumulation of waste and toxins. Extra pounds appear.

Experts often recommend this type of diet for weight loss. Most often it is recommended for people who are obese. Avoiding gluten-containing foods helps cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.

This nutritional adjustment gives good results in weight loss. This happens by eliminating any sweet foods, fast food, pasta. If a person does not suffer from celiac disease or individual gluten intolerance, then it is not necessary to exclude gluten-free products completely.

A gluten-free diet (list of products later in the article) has a number of features:

• increases hair growth, strengthens it;
• reduces various skin rashes, unevenness, roughness;
• improves the general condition of a person;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• keeps you feeling full for a long time.

A diet with an almost complete exclusion of gluten is considered the most correct.

But its absence entails a lack of vitamins:

• group B;
• D;
• calcium;
• gland;
• some minerals.

Therefore, it is important to create a menu so that there is no vitamin deficiency. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes a lot of inconvenience, especially for young children. When ingested, gluten actively irritates the intestinal walls. It causes bloating, gas, diarrhea, constipation, rashes on the body, and also weakens the immune system. To avoid this, you should choose a gluten-free menu.

A gluten-free diet (list of products below) allows the use of:

• fresh and cooked vegetables/fruits;
• eggs of all birds;
• nuts and seeds;
• legumes;
• fresh meat/fish, without adding marinade;
• seafood;
• dairy products;
• gluten-free baked goods/breads;
• compotes, fruit drinks, cocoa, tea;
• flower/linden honey;
• not all types of cereals.

Excluding cereals from the diet leads to a carbohydrate deficiency in the child. To prevent this from happening, it is important to diversify the menu with legumes, potatoes, and eat a lot of vegetables and fruits.

Allowed cereals:

• Buckwheat
• Corn
• Rice
• Millet
• Tapioca
• Soybeans

Parents should adhere to the following recommendations:

1. It is better to keep gluten-free products in a specially designated compartment of the cabinet;
2. A special baking knife should be used;
3. Be sure to wash your hands when preparing food for your child at the same time as regular food;

4. Use separate dishes;
5. Keep harmful products out of reach of children;
6. The product should not be given to a child if its gluten content is questionable.

Permitted and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu so that there is no shortage of essential substances for the body. Gluten can be replaced with a variety of products. And the food can be varied with various recipes.

The body receives trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare any dish, then you should prepare it yourself from meat at home. Store-bought minced meat may contain wheat flour, breading, and chemical additives. It will be beneficial to constantly eat vegetables and fruits.

Healthy foods	Harmful products
Vegetable oils; Eggs of all birds; Legumes; Fruits vegetables; Dairy products, cheeses; Compotes/fruit drinks/cocoa/caffeine-containing drinks; Gluten-free baked goods; Cereals (rice, tapioca, buckwheat, lentils, soybeans); Meat fish; Seafood; Flower, linden honey; Nuts; Legumes; Butter.	Cereals (barley, oatmeal, millet, semolina, rye); Baked goods made from white and rye flour; Meat-containing products; Jellied semi-finished products; Fast food; Fermented drinks, juices, whiskey, bourbon, lemonades; Mayonnaise, various sauces, tomato paste, seasonings; Canned food; Chips; Store-bought fruit/vegetable purees; Candies.

Prohibited foods contain a lot of gluten.

This diet prohibits taking certain tablet medications.

Prohibited food additives

When following a gluten-free diet, the following food additives should be excluded:

• E160 – carotenes, dyes;
• E150 – sugar (caramel) color;
• E150c – ammonia caramel;
• E150d – ammonium sulfate caramel (food coloring);
• E411 – oat gum (used in the cosmetics industry);
• E636 – maltol (confectionery products);
• E471 – stabilizer (used to extend the shelf life of products);
• E953 – isomalt (added to roasted meats, confiture, chocolate, chewing gum, ice cream);
• E965 – maltitol (added to candies, chocolate, chewing gum).

What foods can you include in a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

• soups with vegetable/meat broth;
• porridge;
• gluten-free baked goods;
• fruit purees/salads;
• vegetable stews;
• meatballs, cutlets;
• cottage cheese with any fruit;
• casseroles;
• scrambled eggs, omelettes, poached eggs.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of foods allowed and prohibited for consumption is given above)can be represented by this menu option:

Day of the week No. 1	Breakfast: cottage cheese with any fruit, green tea; Lunch: beef broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week No. 2	Breakfast: boiled eggs (2 pcs), steamed meatballs, tea; Lunch: vegetable broth, baked chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, green peas.
Day of the week No. 3	Breakfast: vegetables in an omelet, banana with strawberries with Greek yogurt, tea; Lunch: chicken soup with buckwheat, vegetables; Snack: cottage cheese with fruit, fermented baked milk; Dinner: French meat, vegetables.
Day of the week No. 4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: cottage cheese with herbs, gluten-free bread/crisps; Dinner: French fish, vegetables.
Day of the week No. 5	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey broth soup, vegetables; Snack: cottage cheese casserole, kefir; Dinner: buckwheat, steamed chicken cutlets, vegetables.
Day of the week No. 6	Breakfast: cottage cheese, fruit with Greek yogurt, tea; Lunch: cream of tomato soup, salad with chicken and vegetables; Snack: cornmeal pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomatoes, baked chicken.
Day of the week No. 7	Breakfast: poached eggs, fruit, tea; Lunch: soup with mushrooms, salad with meat and vegetables; Snack: cottage cheese with fruit, kefir; Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

People with diabetes are encouraged to eat gluten-free foods, but not all of them.Not all gluten-free foods have an appropriate glycemic index. For example, people with diabetes are advised to eat oatmeal, as its glycemic index is suitable for maintaining the required blood sugar level.

With the help of properly selected nutrition, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.

Sometimes gluten affects the intestines of patients. Then the doctor introduces gluten-free foods into the diet to provide all the nutrients for the required functioning.

The dangers of a gluten-free diet

The dangers of this diet are:

• lack of vitamins B and D;
• poor absorption of vitamins.

Because of this, weakness, apathy, and lack of concentration may occur.

Contraindications

You should not adhere to such a diet if:

• pregnancy;
• anorexia;
• acute and chronic diseases;
• postoperative period;
• menopause;
• hormonal changes;
• endocrine diseases;
• heart diseases.

Gluten intolerance can only be detected by having your blood tested. This type of nutrition should be selected by a doctor.

First course recipes for a gluten-free diet

Noodles with vegetables

Required:

• tomatoes – 3-4 pcs. ;
• bell pepper – 2 pcs. ;
• bulb;
• ½ carrot;
• rice noodles;
• chicken bouillon.

Cooking method:

1. Wash and chop vegetables.
2. Boil the broth.
3. Add vegetables, cook for 10 minutes.
4. Add noodles, cook until fully cooked.
5. Salt to taste.

Mushroom soup

Required:

• mushrooms – 0. 5 kg;
• ½ carrot;
• bulb;
• potatoes – 2-3 pcs.

Cooking method:

1. Wash the mushrooms and chop.
2. Boil water in a saucepan.
3. Add mushrooms.
4. Chop carrots, onions, potatoes. Add to the pan.
5. Salt to taste.
6. Cook the soup until fully cooked.

Second courses

Fish in French

Required:

• tilapia/pangasius fillet – 1 kg;
• tomatoes – 5 pcs. ;
• bulb;
• eggs – 7-8 pcs. ;
• bell pepper – 2 pcs. ;
• potatoes – 5 pcs. ;
• milk/cream – 0. 5 l;
• cheese;
• salt.

Cooking method:

1. Defrost the fish, wash and cut. Fill the entire pan with it.
2. Wash and chop vegetables.
3. Place tomatoes in the second layer, bell peppers in the third, onions in the fourth, potatoes in the fifth.
4. Mix eggs with cream/milk and add salt. Fill everything.
5. Salt to taste.
6. Bake in the oven for 40-50 minutes until fully cooked.
7. At the end, sprinkle with cheese.

Vegetable stew

Required:

• zucchini – 2 pcs. ;
• eggplants – 2 pcs. ;
• tomatoes – 3-4 pcs. ;
• ½ onion;
• bell pepper – 3 pcs. ;
• homemade tomato – 100 ml;
• salt.

Cooking method:

1. Wash the vegetables.
2. Cut into cubes.
3. Pour into a hot frying pan. Fry for 15-20 minutes.
4. Pour in the tomato. Cook for another 20 minutes.
5. Salt to taste.

Dessert

Casserole without wheat flour

Will need:

• cottage cheese – 800 gr;
• sugar – 1 glass;
• eggs – 3 pcs. ;
• potato starch - 2 tbsp. l. ;
• salt.

Cooking method:

1. Add an egg to the cottage cheese. Beat until smooth.
2. Break 2 eggs, separate the yolks from the whites.
3. Pour sugar (half a glass) into the container with the yolks. Beat.
4. Beat the whites until airy peaks appear. Add salt.
5. Add yolks to cottage cheese. Add the remaining sugar and potato starch. Beat.
6. Pour in the whites. Mix everything.
7. Pour the dough into a greased mold.
8. Bake for 30-40 minutes at 180 degrees.

Waffles

You will need:

• eggs – 4 pcs. ;
• rice flour – 125 g;
• corn flour – 125 g;
• sunflower oil – 150 ml;
• water – 150 ml;
• salt;
• container with high sides.

Cooking method:

1. Break the eggs into a bowl. Stir until foamy.
2. Add salt, rice flour. Mix.
3. Add cornmeal. Beat.
4. Carefully pour in oil and water. Mix.
5. Bake.
6. Can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Required:

• mushrooms – 500 gr;
• chicken meat (breast) – 200 g;
• lettuce leaf – 6-7 pcs. ;
• crackers – 100 g;
• cheese – 100 gr;
• sour cream – 1 tbsp. l.

Cooking method:

1. Wash and chop the mushrooms. Fry.
2. Fry the chicken, add salt.
3. Cut lettuce and cheese.
4. Prepare crackers. Add to salad.
5. Add all ingredients to a bowl, mix with sour cream and salt.

Seafood salad

Required:

• mussels – 100 gr;
• sirtaki – 100 gr;
• tomatoes – 3-4 pcs. ;
• lemon juice;
• salt;
• olive oil – 1 tbsp. spoon.

Cooking method:

1. Place the mussels in a salad container.
2. Cut sirtaki into cubes.
3. Wash the tomatoes and cut into cubes.
4. Add salt, lemon juice, season with olive oil.

Diet price

On average, the price of a weekly menu starts at $30. All ingredients can be purchased in regular hypermarkets. There are also stores for prepared gluten-free products. There they cost many times more. Therefore, it will be more economical to cook all the food at home.

results

Weight loss from this diet occurs within a week. You can lose 3 kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleansed and return to normal after 1-1. 5 months.

Reviews

This diet has a positive effect on health.

People who have tried this diet are happy with the results:

• the intestines are cleansed;
• chronic diseases go away;
• lightness appears;
• weight decreases;
• skin condition improves;
• the risk of allergic reactions is reduced.

The gluten-free diet has rightfully earned its popularity. It is very beneficial for the body and gives many positive results, and thanks to the wide list of products, you can create not only a healthy, but also a tasty menu.