what can you eat on a gluten free diet

What is gluten? What is the meaning of gluten sensitivity? Is there a gluten-free diet? Can it be used to lose weight?

The existence of gluten-free foods has spread in the market recently, but what is their benefit?

Here is this article to answer all the questions that concern you, and to learn about gluten and what are the systems used to treat allergies resulting from it?

What does gluten free mean?

Gluten is a protein found in wheat and barley, and most baked goods or pasta are made from it. It is rich in fiber and elements, such as: Vitamin B, magnesium, and iron.

Gluten contains two types of protein, gliadin and glutenin. When flour rich in gluten is mixed with water, it contains gluten. These proteins stick together; To give a cohesive dough.

It also retains air particles when exposed to heat, so the bread will puff up and taste delicious.

However, a gluten-free diet must be followed, especially for those who suffer from gluten-related diseases, irritable bowel syndrome, and others.

see also: What does the cabbage soup diet do to your body?

There are also types of gluten-related allergies, including:

Celiac Disease

when you continue to eat gluten; The immune system attacks the wall of the small intestine, and over time the body becomes unable to absorb important nutrients from the blood.

Non-Celiac Gluten Sensitivity

Allergy symptoms appear when you eat products containing gluten, but the body does not attack the intestines.

Gluten-related ataxia

Ataxia associated with gluten consumption is an autoimmune disease in which nerves are affected, and voluntary muscle control is impaired.

Wheat Allergy

In some people, the immune system of the body creates antibodies to wheat, and the body attacks itself, and some symptoms appear, such as difficulty breathing, itchy skin, or a rash.

Gluten free diet for kids

Some people imagine processed foods to be gluten-free; Healthy foods help to get rid of obesity; But they are rich in sugars, sodium, and fats, as well as high in calories.

Therefore, you should rely on natural, gluten-free foods instead of processed, and these foods are:

Whole grains

Most grains contain gluten, but there are some that are gluten-free, such as:

  • quinoa;
  • White, brown, or black rice.
  • Sorghum.
  • Gluten-free oats.
  • Teff flour.
  • Buckwheat.

Fruit and vegetables

All fresh fruits or vegetables fit into any gluten-free diet.


Animal and plant protein are the foundations of any gluten-free diet, and include:

  • Legumes (beans, peas, lentils, or peanuts).
  • Animal red meat .
  • Birds (chicken, or turkey).
  • fish.

However, some gluten-rich ingredients, such as soy sauce or flour, may be added to meat to improve the taste.

As well as processed meats from burgers and others, it must be ensured that they are gluten-free.

see also: what is an alkaline diet

Dairy products

Most dairy products are gluten-free, such as:

  • the milk.
  • Butter.
  • sour cream.
  • Yogurt.
  • Cheese.

But there are foods that may be added to yogurt that must be checked, as well as ice cream, which may be mixed with some flavors, and some types of processed cheese.


Most natural oils are gluten-free, such as:

  • olive oil.
  • Also avocado oil.
  • Coconut Oil.
  • Vegetable oils (sesame oil, sunflower oil, or linseed oil ).


Any gluten-free diet includes most natural beverages, but alcoholic beverages contain barley, which is rich in gluten.

Examples of drinks allowed on a gluten free diet:

  • water.
  • fresh Juices.
  • tea or coffee.
  • Soft drinks, or energy drinks.

Symptoms of gluten sensitivity 

Some symptoms of gluten sensitivity in children appear when eating any of the foods rich in gluten for those who suffer from gluten sensitivity, and they are:

  • Colic, or stomach pain.
  • bloating;
  • acidity;
  • Fatigue or difficulty concentrating (Brain Fog).
  • rash;
  • Migraines.
  • constipation;
  • diarrhea.
  • The appearance of bumps on the skin behind the arm (Hyper follicular keratosis).
  • short stature
  • autism;
  • Hyper Allergic Syndrome.

Foods to avoid

There are foods rich in gluten that must be avoided in patients with gluten sensitivity, such as:

  • Foods processed from wheat or barley.
  • Baked goods, such as: bread, toast, etc.
  • Cakes, ice cream, waffles, and cookies.
  • The crackers.
  • fried potato.
  • pasta.
  • Processed meat.
  • Sauces added to meat, such as: soy.
  • alcoholic beverages;

There are some processed foods that contain gluten, even in small amounts. To improve taste and texture.

There are also some medications and vitamins with gluten added.

see also: what is the golo diet ?

Benefits of a gluten-free diet

Gluten -free foods are the perfect treatment for people with celiac disease, gluten sensitivity and IBS.

Others are also turning to gluten-free foods, which have been shown to:

  • It improves digestion.
  • Increase energy level.
  • Weight loss (especially with low carbohydrates and regular exercise).
  • Improving general health.
  • Maintaining the hormonal level of the body, especially for women.

If you rely on gluten-free foods for weight loss, the body must replace the nutrients it loses.

It is also necessary to control the portion of carbohydrates; Because it is present in a small percentage in such foods.

Gluten damage

Gluten becomes harmful, if a person suffers from celiac disease, or gluten sensitivity, and many problems appear, such as:

  • Mineral deficiency.
  • anemia.
  • Weight loss.
  • Multiple Sclerosis.
  • Nerve problems.
  • Osteoporosis.
  • It may cause infertility.

Disadvantages of a gluten-free diet

The body loses many important nutrients and fiber when relying on a gluten-free diet, so it must be compensated, and these elements, such as:

  • Iron.
  • Calcium.
  • fibres.
  • magnesium;
  • Vitamin B (thiamine), riboflavin, and folate.
  • selenium;
  • Vitamin D

Therefore, it is necessary to replace those nutrients from other sources.

The body also lacks a lot of fiber, and it can be compensated by eating fruits and leafy vegetables, which improve digestion.

Gluten-free foods are high in sugar, so if you want a healthy diet, follow a gluten- and sugar-free diet.

How to prepare a gluten free diet

There are steps that can be followed before eating gluten-free food, and they are:

  • Consult the doctor and tell him if there are any problems with the digestive system, such as: stomach pain, bloating, or diarrhea to make it easier for him to diagnose the condition.
  • When testing to see if a person has a gluten sensitivity or not, they should continue to eat gluten-rich food; So that the analysis does not appear negative by mistake.
  • It is imperative to follow a healthy diet with your doctor; To ensure that a person gets all the nutrients daily.
  • Focus on the varied meals that are available to eat; So that the patient does not become bored or stressed.
  • It is important to review the ingredients of any product when purchasing it, or to ensure that it is gluten-free.

In conclusion, dear reader, following a gluten-free diet is imperative for those who suffer from gluten sensitivity, and it is necessary to consult a doctor to help follow an integrated diet, rich in all the elements that the body needs.

Leave a Comment