Gluten-free diet: how to improve it

If your goal is to improve the gluten-free diet, it is important to pay attention to. You need to eat healthily, without contraindicated ingredients, especially if you suffer from celiac disease, wheat allergy or gluten intolerance. Some may even use it to lose weight.

Gluten is a protein found in much of the food consumed for breakfast or dinner. Foods based on wheat, barley, oats, rye or spelled contain gluten to varying degrees. It is also found in starch, pasta, bread or flour and even in drugs, supplements, and vitamins. The gluten-free diet requires a great deal of attention.

Celiac disease and the gluten-free diet

Celiac disease is not curable at the moment, but it is possible to keep it under control. It affects the immune system of 1% of the world population, to which the intake of gluten causes damage to the small intestine.

This condition comes in the form of abdominal pain, diarrhea, depression or a feeling of irritation. It is genetic and can be detected by blood tests or a biopsy of small intestine tissue.

Gluten consumption in people with this condition deteriorates the intestinal mucosa and produces inflammation. As a result, the absorption of essential nutrients decreases and there is a risk of running into nutritional deficits.

The only possible treatment to put into practice at the moment is the gluten-free diet. Not doing so increases the likelihood of complications, such as autoimmune disorders or iron deficiency anemia. There is a risk of decreased bone density, folate deficiency and vitamin B12.

At the same time, unwanted weight loss can occur. Without proper treatment, there is a risk of developing different types of bowel and colon cancer.

Wheat intolerance and wheat allergy

The gluten-free diet is also a good solution for those who do not have celiac disease but are simply intolerant to wheat and starchy foods. It is used for weight loss, but it does not always have beneficial effects on health.

Gluten intolerance

In children, this intolerance presents with swelling, flatulence, abdominal pain, diarrhea and nausea. In addition, there may be irregularities in weight and growth.

In adults, the effects are less invasive: mild diarrhea, anemia, thinness, and constipation. The person may experience emotional fatigue or distress, irritation, discouragement or depression.

Other manifestations are bruises, nosebleeds, hair loss, absence of menstruation, cramps or ulcers in the mouth.

Gluten-free foods

To start a gluten-free diet you must be sure that you suffer from celiac disease. This certainty can be obtained through a biopsy of intestinal tissue. The gluten-free diet must be kept for a lifetime, in fact, even small amounts of this protein can cause lesions to the intestinal villi.

It is essential to learn to live with this condition and learn about foods that do not contain gluten. The supermarket trolley must contain veal or pork, poultry, fish, shellfish and eggs. Furthermore, you will have to buy lots of fresh, frozen and packaged fruit and vegetables.

Ice creams, sorbets, frozen waffles, among others, should not be part of the weekly menu, to avoid ingredients with traces of gluten.

Obviously, when you buy something, the label should be read. On the market, there are processed and well-packaged foods, however, it is not excluded that they contain gluten. Also, buy ground or dehydrated spices: the important thing is that the package specifies the phrase ‘gluten-free’.

Also, avoid the pâté, sausages, processed cheese, grated or sliced, meat and fish sauces, sauces. The same goes for chocolate, cocoa, coffee substitutes, roasted or fried peanuts, candies, ice cream, and desserts. In fact, all of these are at risk.

Some good ideas for a gluten-free diet

Chips, jelly, pudding, corn tortillas, popcorn, biscuits and rice cakes, nuts and seeds are excellent choices. Likewise, you can buy rice creams, corn chips, rice flakes, brown rice or white rice.

Other foods that can be included are jams, honey, corn or potato starch, peanut butter, molasses, brown sugar, white or powder. In addition, spices and herbs, pepper, sauces, salt, pickles, mustard, vinegar and distillates, most salad dressings cannot be missed, but care must be taken with ingredients and labels


For the experts, periods ranging from six months to two years are needed to get good results with a gluten-free diet. In fact, much depends on the condition of the patient, on his attention to detail and attention to following the diet.

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