There are many dietary restrictions that come in fashion, only to make people feel that they are not good for their health. Avoiding gluten is a practice that has become famous, but soon, people realized that such a ban only applies to those who are allergic or intolerant to it.
For the non-irrigated, gluten is a family of storage proteins found in some of the most commonly used grains such as wheat, rye, and barley. Gluten gives these grains a ‘glue-like’ viscous consistency.
However, some people do not tolerate the presence of gluten very well in their diet. In fact, gluten intolerance can have many symptoms such as diarrhea, bloating, abdominal pain, fatigue, headaches, and weight management issues. If you suspect that gluten does not suit you, you can talk to a doctor and even have a blood test done for confirmation. However, the real challenge is adopting a gluten-free diet that is able to provide you with all the nutrients.
Here are 4 efficient and healthy ways to cut gluten from your diet:
1. Include more fruits
All varieties of fruits are gluten free. Therefore, by including more fruits in your diet, you will eliminate gluten and optimize your consumption of nutrients that are not otherwise becoming part of your diet. Fruits such as blueberries, bananas, and oranges are particularly recommended because they are low on fructose, making them easy to digest and insulin, a substance that stimulates the growth of good bacteria in the gut.
2. Increase your share of vegetables
Vegetables are naturally gluten free and therefore, increasing their portion in your food will help cut down on gluten and make you feel full for a longer period of time.
For example, consider including broccoli and spinach in your diet because they are antioxidant, fiber, protein, iron, potassium, calcium, selenium, magnesium, as well as vitamins A, B, C, E and as a solid Nutrition packs the punch. K.
3. Include lentils in your food
Adding lentils to your meal is a great way to supplement your diet with an ingredient that is naturally gluten-free and high on protein. Lentils are full of iron, fiber, vitamins and minerals and help to add texture to food.
4. Always check for ingredients list on food packages before purchasing
It is common for food manufacturers to add gluten to processed foods to improve texture, taste, and shelf life. Although it is recommended that you consume most foods such as fruits and vegetables, if you buy yourself packaged foods, remember to always check the back of the packaging to find out its nutritional profile. Read food labels And try to choose low sodium, unsaturated fats and gluten-free foods and beverages that you would normally buy.
So, while for many of you, it is not possible to completely eliminate gluten from your diet, there are definitely options available to ensure low consumption of gluten and greater intake of nutritious and nutritious foods.