Some of us follow a gluten free diet because of Celiac Disease, gluten intolerance or in some cases,
In fact, according to the National Foundation for Celiac Awareness, an estimated 1 in 133 Americans,
or about 1% of the population, has Celiac Disease.
Celiac disease is a genetic autoimmune disease that damages the villi of the small intestine and interferes
with absorption of nutrients from food.
Those on a gluten-free diet must forgo all products containing wheat, barley, rye, and the various
ingredients that contain derivatives of these grains.
If you have decided to avoid gluten, you need to choose gluten substitutes–even if it seems difficult at
There are many alternative options for gluten free food that are high in fiber and other vital elements,
which can be eaten even in the acute form of allergy to gluten.
It is recommended to eat natural and unprocessed foods of plant origin.
7 Gluten Free Products for Your Cupboard
Grains are great substitutes for cereals.
They can be cooked or eaten raw: quinoa, millet, teff, amaranth.
For example, you can cook two dishes at once using quinoa: hot porridge and Mexican soup with croutons.
All of these cultures are rich in fiber as well as oats.
2. Root vegetables
Root vegetables are also a great substitute for absolutely all cereals in your diet.
Pay attention to beets and sweet potatoes, as they contain similar nutrients to cereals.
If you follow a gluten free diet, you first need to remove the inflammation of the digestive system,
which occurs due to an allergy to gluten.
Root vegetables support water balance in the organism and are a source of vitamins A and B that
significantly improve immunity.
3. Leafy Vegetables
A huge amount of fiber, vitamins A, B and C, magnesium is contained in cabbage, Brussels
sprouts and cauliflower, spinach, mustard and turnip.
People who are allergic to gluten usually experience a significant deficiency in these nutrients.
Try to make cocktails of green vegetables, add them to salads, soups, sandwiches and hot meals.
4. Magic Seeds
Pumpkin seeds, flax, sesame and sunflower seeds are rich in zinc, B vitamins, magnesium, omega-3.
If you eat organically pure seeds, root vegetables and green leafy vegetables, you will not have to
buy bread, biscuits, ready-made dough and other semi-finished products.
5. Fruits, Vegetables and Berries
All fruits, vegetables and berries are suitable for a gluten free diet and healthy eating.
It is better to eat a sweet, crunchy carrot or juicy apple instead of dry crackers with numerous
Undoubtedly, fresh vegetable products are better than any semi-finished products.
Beans are high in fiber and starch, protein, potassium, iron, magnesium and vitamin B.
Today you can find many recipes based on beans.
For example, start experimenting with soup of beans and lentils with tomatoes, onions and
any other nutritious vegetables.
7. Whole-Grain Rice
For those who have an allergy to gluten, all varieties of rice will be useful.
Brown or black rice is an excellent alternative.
Commit to Gluten Free Success
Following a gluten-free diet is a major change and, like anything new, it may take some time and effort
to get used to.
But with planning, patience and creativity, you’ll realize there are many foods you already eat that
Plus, you’ll find delicious substitutes for gluten-containing foods that you can enjoy.
By stocking your cupboard with healthy gluten free essentials, following a gluten free diet will be
You’ll have the staples you need to quickly prepare balanced gluten free meals that taste good and
are good for you.
In addition, you’ll be pleasantly surprised to learn how many gluten-free products, such as bread,
baking mixes and pasta, are now available.
Many health food stores, grocers and supermarkets sell gluten-free foods.
If you can’t find them in your area, check with a gluten free support group or search online.
Are you following a gluten free diet?
What key essentials are in your gluten free cupboard?
Share you thoughts, suggestions and comments with us.