Downside To Eating Gluten Free

Most products in the US, are required to be
fortified with B vitamins niacin, thiamine,
riboflavin, and folic acid.  However, gluten
free versions of these foods are not required
to be fortified.  This can increase your risk
for deficiencies.  Also, many gluten free
products are not high in fiber.

Gluten free products are usually double the
price of non gluten free.  There is less
flexibility when eating out, or at parties,
or with friends.

Overtime, it does get easier, you learn how
to prepare, and bring snacks when needed.
Staying positive and focusing on the foods
you can eat, rather than those you can't, helps
make the gluten free diet more enjoyable.

Sample Gluten Free Dinners

Sample of gluten free dinners

Chicken stir fry with gluten free
soy sauce.

Tacos with peppers and onions, in
corn tortillas.

Baked chicken with gluten free
pasta and vegetables.

Gluten free pizza.

Beef with potatoes, carrots, and
onions.

Lentil pasta with gluten free
meatballs and a salad.

Gluten Free Lunch Samples

Sample Gluten Free Lunches

Lettuce wrap with sliced turkey
breast, avocado and potato chips.

Chicken Stir fry.

Salad with spinach, quinoa, vegetables,
chickpea and grilled chicken.

Gluten free pizza and a salad.

Chili with vegetables topped
with cheese.

Sandwich with gluten free bread,
salad and a pickle.

Burger on lettuce with a baked
potato.

Sample Gluten Free Breakfasts

Sample Breakfasts

Hard boiled eggs with fresh fruit and
some mixed nuts.

Greek yogurt with fruit and gluten free
granola.

Gluten free bagel with avocado and
eggs.

Fruit smoothie with fruit and Greek
yogurt.

Gluten free oats with fruit.
Bacon eggs with potatoes.

Omelet with peppers and onions,
with gluten free toast and fruit.

Foods To Avoid

Now that you are eating gluten free, there
are some foods you need to avoid.  Here
are some that contain gluten.

• Wheat
• Dinkel
• Farina
• Durum
• Einkorn
• Graham
• Spelt
• Wheat germ
• Wheat bran
• Barley
• Rye

Breakfast and baked goods:  Bagels, biscuits, bread,
cornbread, crepes, donuts, flatbread, flour tortillas,
muffins, pancakes, waffles.
Pasta: Chow mein, couscous, dumplings, egg noodles,
soba noodles, udon noodles.
Snacks: Crackers, graham crackers, and pretzels.
Drinks: Beer and malted beverages.
Others: Breadcrumbs, croutons, wheat flour, gravy,
soy sauce, stuffing, and licorice.

What To Eat Gluten Free

There are many naturally gluten free foods you
can enjoy.

Fruits and vegetables:  All fruits and vegetables
in any form.
Protein from animals:  Beef, chicken, dairy,
eggs, lamb, pork, seafood and turkey
Fats: Oils, avocado, coconut, olives, nuts
Gluten free grains: Corn, millet, quinoa,
rice, sorghum, buckwheat, amaranth, and
teff
Spices and herbs:  All fresh and dried herbs
and spices are naturally gluten free.
Legumes: Beans, lentils, peanuts, peas, and
soy.
Nuts and seeds:  Any nut or seed

Benefits of A Celiac Diet?

Having Celiac disease requires you to follow
a strict gluten free diet.  When followed there
are many benefits.  Following a gluten free
diet for at least one year  has been shown to
improve symptoms such as diarrhea, fatigue,
headaches, and abdominal pain in more
than 90% of people.
Eating gluten free allows the small intestine to
heal and return to normal function. This may
take some time, being vigilant about avoiding
gluten is crucial.
Nutrient deficiencies are prevalent in people
with celiac disease due to poor absorption
in the damaged small intestine. Following
a gluten free diet with help with healing
and absorbing nutrients once again.

What Is Celiac Disease?

Celiac disease is an autoimmune condition that causes
severe damage to the lining of the small intestine.
Gluten which is a protein found in wheat, rye and
barley, triggers its symptoms.
There is no cure for celiac disease.  A strict gluten
free diet must be followed to allow your body
to heal.  Even in small amounts, gluten can
damage your intestines.