Did you know three million Americans have celiac disease? Another 18 million Americans have a non-celiac gluten sensitivity as well.
Whatever your case may be, you might be considering switching to a gluten free diet.
This guide will discuss a gluten free diet plan for beginners. Keep reading to learn everything you need to know about the gluten-free diet.
The Negative Effects of Gluten
You should first understand what gluten is before learning about the gluten free diet. Gluten is a type of protein found commonly in wheat, rye, and barley.
Celiac disease causes the body to mistake gluten for a threat and attack when the gluten proteins enter your body. People with gluten sensitivity similarly experience digestive issues after eating gluten.
This can include symptoms like stomach pain, constipation, diarrhea, or bloating. These symptoms can make eating difficult, and lead to weight loss and fatigue as well.
Foods You Should Eliminate
When creating your gluten free diet plan, there are many foods you’ll need to eliminate from your diet. Starting this diet can be difficult, because gluten is found in all kinds of foods.
You should know that the main sources of gluten come from wheat-based foods. Foods that contain gluten include wheat-based bread, pasta, cereal, pastries, chips, and beer. Gluten is also found in a lot of sauces, like soy sauce, and many kinds of salad dressings.
What You Should Eat More Of
While there are many foods you’ll have to eliminate from your diet, adding gluten free diet foods to your daily meals will help you maintain a well-balanced diet.
Every kind of meat and fish is gluten free. Avoid eating any breaded meats, however. Eggs, dairy, nuts, and seeds are all foods you should eat more of as well.
Fruits and vegetables are gluten free too. Grains, like quinoa and rice, and starches, like potatoes, are good to eat as well.
Check out fitppl.com for more gluten free options.
How a Gluten Free Diet Can Benefit You
A gluten free diet can help you manage the symptoms of your celiac disease or gluten sensitivity. Once you start the diet, you’ll notice your digestive issues and inflammation start to fade.
The diet can also increase your energy levels. Since celiac disease can cause a lot of fatigue, a stronger diet with help you feel alert throughout the day. It’s a great way to lose weight, as well since you’ll likely be eliminating junk food.
Tips to Help You Transition
There are many gluten free diet plan tips you should follow when making the switch. It’s important to read all food labels before buying products.
You can also make the process easier by buying a gluten free cookbook for recipe ideas. Meal prepping can make getting daily nutrients and eating gluten free easier as well.
Check Out This Gluten Free Diet Plan For Beginners
This gluten free diet plan for beginners is a great way to make your switch to this diet an easy process. Make sure you know what foods to eliminate and which to eat more of.
Check out some of the other health blogs on this site for more food tips.
