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Some Important Tips for a Gluten-Free Diet Plan

A Gluten-free diet plan involves the excluding of foods that are enriched with protein gluten. People suffering from Celiac disease often experience various problems due to gluten and follow a strict gluten-free diet. There is also another health problem that is known as Gluten sensitivity and a gluten-free diet can help.

Are you intolerant towards products that are made up of gluten? Do you know, excess gluten in your daily diet can cause severe discomfort and adverse health problems?

Let’s talk about, what is gluten? How much important it is? What type of food can you enjoy while following a strictly gluten-free diet? What kind of foods you strictly have to avoid on your gluten-free diet? How a gluten-free diet good for you? Let’s start with understanding what gluten is.

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What is Gluten?

It belongs to the family of proteins and found in barley, wheat, rye and spelled. Its actually a combination of two proteins called gliadin and glutenin. Originally, the word gluten is derived from the Latin word which means glue.

This is due to the sticky property of gluten that makes bread rise to a certain level during baking.  Although gluten is safe-to-use, people suffering from celiac diseases could face gluten allergies. Are you also suffering from celiac disease? Then it is good for you to follow a gluten-free diet plan.

Many foods include gluten in them, so it’s important to check the labels of those foods before eating. Let’s learn what type of food you should eat on your gluten-free diet and what to avoid.

Whole grains:

There are only a few whole grains that are gluten-free such as brown rice, sorghum, buckwheat, millet, teff, oats, etc. People who have an allergy against gluten and are suffering from celiac disease should avoid wheat, rye, and barley.

These gluten-containing products are commonly used in products such as bread, pasta, cereals, snack food, and pasta.

Fruits and vegetables:

Almost all fruits and vegetables are gluten-free, and it is healthy to add fruits in your daily routine. However, some processed vegetables and fruits often contain a minimal amount of gluten that is enough to add fuel in the fire.

Fruits and vegetables that you can enjoy while following your strict gluten-free diet are bananas, citrus fruits (such as oranges and grapes), peaches, pears, apples, berries, green vegetables (such as Spanish), bell peppers, mushrooms, onions, carrots, radish and starchy vegetables (such as potatoes, corns, and squash).

Fruit and vegetable facts you should double-check:

  • Carefully read the labels of canned fruits and vegetables
  • Avoid frozen fruits and vegetables
  • Think before using dried fruits and vegetables

Dairy products:

Almost all dairy products are gluten-free while some contain a minimal amount of gluten. The products that you should add to your daily diet are milk, cream, cheese, butter, yogurt, sour cream and etc. 

Fats and oils:

Naturally, all fats and oils are gluten-free and don’t cause any health damage, but some processed fats and oils such as cooking sprays and different flavored oils and spices are not suitable for use in a gluten-free diet.


Beverages made up of natural ingredients are gluten-free such as fresh fruit juices, water, coffee, and tea. Don’t use beer, non-distilled liquors, and pre-made smoothies if you are a celiac patient or following a strict gluten-free diet.

Final Thoughts: 

If you are taking weight loss pills you must take care about the amount of gluten they are using. Because most of the weight loss pills manufacturers use gluten heavily on the outer casing of the pills. 

So be careful of using such types of weight loss pills. So, by keeping these tips in mind, you can make a food list for your daily diet which is really gluten-free. 

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