Whether you've been thinking about going gluten free for a while now or were recently told it is a necessary lifestyle change, the thoughts of shifting your diet completely may seem a bit overwhelming. For individuals diagnosed with gluten intolerance or celiac disease, following a gluten free diet is essential to good health. To make going gluten free easier for you, our Bob's Red Mill team has put together this step-by-step guide on creating gluten free diet plans. From gluten free foods to recipes, this article will lead you through the process, ensuring that the changes you make result in success. Ready to get started? Keep reading and become a gluten free pro in a matter of minutes.
What Is Gluten?
If you're new to a gluten free lifestyle, you may be wondering what gluten is and why it's causing so many problems for you. Gluten is a type of protein that's most commonly found in cereal grains. Grains like bread, pasta and baked goods are among the most common carriers of gluten. That being said, they're not the only gluten-containing foods out there. Sauces, processed meats and snack foods often carry high amounts of gluten and will need to be avoided on a gluten free diet. So, why is this protein found in so many foods? Gluten works as a natural binding agent and helps many recipes stay together. It is also used to improve the texture of more liquid-like foods by increasing their thickness. If gluten is removed from a recipe, the result usually does not hold up well. To ensure that your baked goods come out perfect every time, you must substitute gluten ingredients for non-gluten ones.
Why Follow a Gluten Free Diet?
Most individuals choose to follow a gluten free diet for health reasons. Whether you have celiac disease, gluten allergy or want to cut down on processed carbs, following a gluten free diet can offer many health benefits. The primary reason for going gluten free is to help your body reduce inflammation and eliminate common symptoms of a gluten allergy like fatigue and bloating. To do so, you'll want to remove anything and everything that contains gluten, including wheat, barley, rye and spelt. When switching to a gluten free lifestyle, it's essential to be conscious of your body's needs. While eliminating gluten in your diet may not solve all of your health problems, if you have a sensitivity to the protein, it will surely help!
Gluten Free Diet: Foods to Eat and Foods to Avoid
Depending on your nutritional needs, eliminating gluten will likely help your digestive system feel better and clear up any residual symptoms. Once you start fueling your body with the nutrients and foods it needs, you'll not only notice a difference in the way you feel but also in your energy levels. To create your personalized gluten free diet plan, you'll want to start by educating yourself on the foods you can and can't eat. Below we've outlined some of the most common foods to avoid, as well as many naturally gluten free foods that you can enjoy. Use this list as a resource the next time you're searching for gluten free recipes or creating a grocery list.
Foods to Avoid
The first step in creating a gluten free diet plan is to cut out all foods that contain gluten. While not every food contains gluten, several common food categories are loaded with it. Unless something is specifically labeled gluten free, you'll want to check the ingredients for gluten. With more individuals developing a gluten sensitivity, many gluten-free versions of popular foods can now be found on shelves. In general, here are some of the most popular gluten-containing foods:
Flour Based Foods
Flour based foods are among the most popular gluten-containing foods around. These foods include wheat bran, wheat flour, durum, spelt, Kamut, semolina and triticale.
Wheat Based Products
Whole wheat-based products may be popular, but if you're gluten free, they are one of the first to be eliminated from your diet. These products include cakes, pastries, pizza crust, pasta, cookies, pretzels, cereal, etc.
Pre-made Foods
Many frozen, canned and premade foods contain gluten. These foods include soups, dressings, sauces, broths, frozen dinners, etc.
Fried Foods
Nearly all fried foods are made with some version of wheat flour. Fried foods to avoid on a gluten free diet include falafel, mozzarella sticks, fried chicken, etc.
Sweets
Many candies and sweets contain gluten, which is used to boost texture. Breaded and supermarket candies should be avoided when on a gluten free diet, as well as baking mixes.
Gluten-Containing Additives
When following a gluten free diet, you'll need to avoid foods containing gluten free additives. Some of the most common additives found are:
Protein Additives
Hydrolyzed Wheat Protein
Wheat Protein
Hydrolyzed Plant Protein
Hydrolyzed Vegetable Protein
Textured Vegetable Protein
Flavor Enhancers
Spices
Miso
Natural Flavor
Smoke Flavor
Texture Additives
Emulsifier
Flour
Food Starch
Modified Food Starch
Dextrin
Maltodextrin
Vegetable Gum
While not all additives have gluten, many of them do. Additives are ubiquitous in processed and frozen food, and it's vital that you make sure these foods do not contain gluten before consuming them. Even trace amounts of gluten can spike symptoms in those who are sensitive to it.
Gluten Free Foods to Enjoy
The next step in creating a gluten free diet plan is determining which foods you can eat! After reading the list above, you may feel like your options are quite limited. Don't worry! There are still plenty of gluten free food options that you can enjoy. Keep scrolling to discover all of the incredibly gluten free foods out there and how you can begin to work them into your favorite recipes.
Gluten Free Meat
Most unprocessed meats are entirely free of gluten and can be consumed without concern. Gluten free meats include ground beef, chicken, turkey, ribs, steaks, bacon, etc.
Seafood
Seafood is another tasty food that's naturally free of gluten. Enjoy it on its own, or pair it with other gluten free ingredients for a delicious treat. Gluten free seafood varieties include oysters, clams, tuna, shellfish, etc.
Animal Products
Nearly all animal products are gluten free unless they've been processed. This includes eggs, cheese, milk and yogurt. When choosing flavored versions of these products, read all ingredients to ensure that gluten was not added to the flavoring process.
Fruits and Vegetables
Fruits and vegetables are yet another delicious food that is naturally free of gluten. All varieties are safe to eat on a gluten free diet, meaning you don't have to say goodbye to your favorite snack.
Grains
Grains are known for containing gluten. That being said, many grains are naturally gluten free. If you're craving a grain-powered dish, choose grains like rice, quinoa, corn, oats and tapioca.
Nuts and Seeds
Nuts and seeds are a high-nutrient treat that is ideal for a gluten free lifestyle. Varieties like peanuts, sunflower seeds, chia seeds, walnuts and many others are a great way to add extra protein, vitamins and minerals to your dish.
Sample Gluten Free Meal Plan
Now that you know which foods you can and can't eat, it's time to create a meal plan! By getting creative in the kitchen, you can quickly turn naturally gluten free foods into delicious meals. Here are a few of our favorite meals to get you started.
Breakfast: Grain-Free Paleo Cinnamon Rolls
Start your morning off sweet by making these delicious Grain Free Cinnamon Rolls. Made with our Gluten Free Flatbread Mix, it's a flavorful recipe that can be prepped and cooked in under an hour.
Lunch: Quinoa Salad With Jalapeno Honey Dressing
A lunch that's as good for you as it looks, this gluten-free salad recipe uses quinoa as a savory, nutty base. Loaded with plant-based protein and veggies, it's a dish you'll find yourself making over and over again.
Snack: Gluten Free Oatmeal Cookies
Craving a cookie for a snack? Satisfy your sugar cravings in a healthy way with these Gluten Free Oatmeal Cookies. Made with our Gluten Free 1-to-1 Baking Flour and Gluten Free Old Fashioned Rolled Oats, delicious cookies can be made in just thirty minutes.
Dinner: Easy Chickpea Flatbread With Vegetables
This delicious flatbread is the gluten free dinner of your dreams. Crispy on the outside and fluffy on the inside, it is covered with fresh seasonal produce and flavor. A fantastic dinner to surprise your family with, it's entirely gluten free.
While this list is full of delicious gluten free foods, there are still many others out there to try. Foods and beverages like legumes, coffee, almond milk and beans are just a few of the many naturally gluten free foods not mentioned. When it comes to starting a gluten free lifestyle, we encourage you to get creative. By pooling together some of the best ingredients, you can create dishes even more flavorful than their gluten-filled counterparts. There are so many unique ways to cook and snack gluten free. You'd be surprised at what you find! Use the tips and meals on this list to create a gluten free meal plan customized to your body's unique needs. We can't wait to see what you make. From everyone at Bob's Red Mill, have a healthy and happy day!
