Hello Readers, So for today’s post – What is the Best Diet for Gluten Intolerance and Celiac Disease?
Now, I am writing this post for a couple of reasons –
1# – I am going to be revising another post I wrote on this website about the Gluten Guardian Supplement By Bioptimizers.
This a big part of my plans for #Di4L all my posts I feel need reworking will be getting a once over, and before I begin my work on this article I want to try and learn a bit more about Gluten.
2# – I’d personally like to learn more about this information for myself, as I have my own personal health issues related to Gluten. My own experience I don’t want to go into too much depth about here but as I get older and I continue to search for the perfect diet this is definitely something I’d like to learn more about. So without further ado;
What is the Best Diet for Gluten Intolerance and Celiac Disease?
- What is Gluten Intolerance and Celiac Disease
i.) Definition of Gluten Intolerance
ii.) Celiac Disease and Gluten
- Foods that Contain Gluten
- Common Gluten-Free Foods
- Best Gluten-Free Meal Ideas
a.) Porridge Oats with Blueberries, Almonds…
b.) Gluten-Free Pepperoni Pizza
- How To Protect Yourself from Gluten
- In Conclusion / Your Feedback
1.) What is Gluten Intolerance and Celiac Disease
For many people worldwide Gluten Sensitivity and Intolerance is a very big problem. Mainly because so many foods that we are all too familiar with contain gluten. The very notion of this is very worrying for the wrong people, as even foods that do not actually contain gluten can come into contact with it.
One example is Oatmeal, or Porridge Oats which do not contain gluten but quite often are produced in the same factories as wheat flour, which is probably the worst thing out there for contaminating other foods with gluten. In fact, even foods labelled as gluten-free can get contaminated and worse still many types of takeaway food and food served at restaurants are guilty of serving foods contaminated by gluten, and even when they say the food is free of it.
Indeed because the grains which gluten come from are so abundant within food products this a very real problem globally for human health.
i.) Definition of Gluten Intolerance
To best explain what Gluten Intolerance is the best way for me to maybe show you is by sharing this screenshot;
So, basically, this is a condition caused by the intestine when it comes into contact with gluten. Types of proteins found inside crops such as Barley, Rye and Wheat. I mean I think the above screenshot explains it a better than I can but also as well as gluten intolerance/sensitivity there is;
ii.) Celiac Disease and Gluten
Now, this is quite a bit more severe than just a Gluten Intolerance. If you have Celiac disease this is when your immune system starts attacking your own tissue when it comes into contact with gluten, and for these reasons, even more so than gluten intolerance or sensitivity, foods with gluten inside should be avoided.
The real danger for someone with the Celiac disease if Gluten enters inside the digestive system is that it can cause severe vitamin and mineral deficiencies. Calcium, Iron, magnesium, Folate, Potassium, and Vitamins A, C, D, E, K the list goes on. Worse still In such cases conditions such as anaemia can occur as a result.
Not to mention unpleasant symptoms such as bloating, gas, diarrhoea and stomach cramps. To treat the Celiac disease if you come into contact with gluten it is recommended to drink plenty of water and if you have available to take digestive enzymes and probiotics. Also, Green Tea, ginger and taking baths with Epsom salts may also help.
2.) Foods that Contain Gluten
Anything with Barley, Wheat or Rye inside basically. After all, this is where gluten comes from but to explore this in a bit more detail. Popular food products that include gluten are bread, cakes, biscuits, pasta, noodles, and cereals.
So eating Pizza, Cous Cous, forget about it! Breakfast Cereals like Cornflakes so many things you can’t eat. The powder mixes for example like for Shepherds Pie, Chilli Con Carne and Spaghetti Bolognaise are made with yeast extract. This contains gluten. Another common example is Baked Beans because sometimes they can be made with Worcestershire sauce and liquid smoke flavouring which both contain gluten.
Powdered Soup mixes, Soy sauce, Marmite and gravy granules are more examples. Plus one other I’ve not mentioned yet is beer! ~ bad news if you are a drinker and don’t like cider, spirits or wine although gluten-free beers are available.
To be sensitive to gluten in any way is really not pleasant because it is so common in so many foods. Either as part of an ingredient or by cross-contamination. Gluten is Everywhere!
Although thankfully there are Gluten Free foods and this I will look to explore more in this article.
Starting from now…
3.) Common Gluten-Free Foods
If you wish to consider a gluten-free diet it isn’t so bad really. Fruit, vegetables, nuts and seeds are the main foods that do not contain gluten. There are the obvious one’s Meat, Fish and Eggs. Then there are the other types of cereal grains – Corn (maize), Oat, Rice, Millet and Sorghum. Plus the three types of Pseudo-Cereals which are Quinoa, Buckwheat and Amaranth.
Giving up Gluten I would say is much like going Vegetarian or Vegan it simply just means that you have to expand your knowledge of different foods, and actually this is great. The amount of things that the average person doesn’t I think about trying to eat because of their diet is amazing really.
All the grains I mentioned above can all be made into flour. Any bakery types of food such as bread, cakes and biscuits can be made in the same way. In fact, making some of these food products will no doubt taste different but if you think about the aspect of 7/11 cereal grains are gluten-free and the main one people eat is predominantly wheat the likelihood that something you make with these other flours you enjoy eating is very likely I would think.
Plus, if you do start to be more adventurous with other whole foods such as fruit, vegetables, seeds and nuts this will only make your pallet even bigger. Especially if these are things you might have never thought of eating before.
Now, for the next section, I will look at Gluten-Free Meal
4.) Best Gluten-Free Meal Ideas
For this section, I am just going to go over a few ideas for meals that you can prepare that are gluten-free.
i.) Porridge Oats with Blueberries, Almonds, Cinnamon and Honey
For my 1st idea, this is something I often make for myself for breakfast. Porridge Oats which I boil in water. Add a bit of milk to and when it starts to simmer I also add in first Cinnamon Powder, then Almonds. Blueberries and when is just about ready to eat Honey. No sugar needed. If you make this right it is very tasty and good for you.
Porridge Oats are a great source of Fibre and will help you to feel full. Although unfortunately, the big problem with Porridge is it may be produced in the same factories as grains such as wheat, and barley so it often can become cross-contaminated. It is advised that you check labels to see if it says Gluten Free or not. As the usual special emphasis is put on this information.
- Cinnamon is a powerful antioxidant, antibiotic and anti-inflammatory that is great for healthy blood sugar levels and also for lowering cholesterol.
- Almonds are again a great source of fibre but not only this also magnesium, zinc and Vitamin E which protects cells against oxidative stress. If you do have gluten issues than this is a great food to eat.
- Blueberries are most certainly a type of superfood. Full of phytonutrients and vitamin c. Also because of what’s inside blueberries, this is very good for Iron absorption and if you do suffer from Celiac this should definitely be taken note of.
- Honey providing you are not diabetic or insulin sensitive is another great ingredient because it is very good for your digestive tract. Types of pure honey even more so are high in antioxidants.
ii.) – Gluten Free Pepporoni & Mozerella Cheese Pizza
Ok, so I have never made this for myself. This from a recipe I’ve found online. Please do not shoot 💥 the messenger.
So, to make the base here is what you will need;
400g of Gluten-Free Bread Flour ~ Usually made with Rice Flour, Tapioca and Potato with xanthan gum used as a thickener.
*It is recommended to buy this ready-made.
2 tbsp of Gluten-Free Baking Powder ~ Made with Corn Flour, Cream of Tartar and Baking Soda
1 heaped tsp Xanthan Gum
5 tbsp Olive Oil
2 heaped tbsp Golden Caster Sugar
1 tbsp off Fine Salt.
250 ml of Warm Water
Note: You do not need to use eggs for this recipe so providing what topping you use this is 100% vegan friendly.
To make the base ~ 1# – Mix the Flour, Baking Powder, Xanthan Gum, Salt and Golden Sugar in a large mixing bowl. Then next thing, make a well in the middle and add the warm water and olive oil. Act quickly to create a paste-like texture both wet and thick. Add another 20ml of warm water if dough mixture feels too dry.
Next cover in an airtight container and place in the fridge for 24 hours. Then once ready lightly flour 2 baking sheets and split the mixture into 2 and roll into 2 round bases.
Once done, add to base homemade tomato sauce. Ingredients to use 400g chopped tomatoes, 2 tbsp tomato puree, and finely diced onion. Add also 2 tbsp of olive oil and if you like crushed garlic 1 clove & 1 tbsp of caster sugar.
On top of base finally, add chopped basil leaves, buffalo mozzarella sliced and Pepperoni.
5.) How To Protect Yourself from Gluten
OK, so just to be clear the best way to protect yourself from Gluten is to avoid it completely. Learn everything you can about food s that use gluten products and always check labels to make sure the food you are buying is labelled as Gluten Free.
It may be a little difficult at first but the acquainted you become with gluten-free products the easier it becomes.
Now, if you don’t want to give up Gluten completely. I say this very cautiously but there is one product that I’ve reviewed here that is designed to help solve the problems caused by Gluten entering the digestive system. This is a Digestive Enzymes product by Bioptimizers. A company based in the UK. Near where I live actually in the city of Peterborough.
Anyway, whether you want to have a cheat day where you go out for a few beers or a Pizza, or even just a cautionary measure this product although kind of expensive is designed with Gluten Sensitivity and Celiac Disease in mind.
I would definitely recommend visiting a GP first if you plan to go down this route but one thing I think makes this product feel credible is its reviews on Amazon. Out of 69 ratings, it has 4.6 out of 5 stars. See here. It also has a badge for Amazon choice. Also, I have found other products by this company to have similar Amazon reviews and for this reason, I think this gives this company a lot of credibilities.
Not to mention that they offer a whole 1-year warranty to get a refund if you are unhappy with your purchase. So, I think this is something to consider and even for myself with my own issues with gluten.
I will not leave a link to purchase here as this is not a review but if you would like to read my full review with links inside you can do so by using the following link;
Gluten Guardian DPP-IV Digestive Enzymes Product Review 2020
Finally, as I bring this article to a close I hope for anyone like myself that this information has been helpful. If you suspect that you may have a gluten intolerance than maybe consider making these dietary changes to see how you feel. Even, I would say if you are OK with Gluten then why not challenge yourself not to eat gluten for a month or two see what you can learn about different foods that you might have never considered eating before.
Going gluten-free aside its health benefits is a real eye-opener I think and it is very big business and only set to become even more popular. A figure is estimated of around 6% of people worldwide being affected by gluten intolerance but actually a lot more people consider a gluten-free diet because of its health benefits alone.
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