Gluten-free diet. List of permitted and prohibited products. Recipes, menu of the week

The list of gluten-free dietary products is gaining more and more popularity. What is its essence, why it is so useful and what results it gives, we should understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in grains. Due to its adhesive properties, bread has elasticity, and various sauces and margarine have a creamy consistency. It makes bread and all baked goods soft, airy and spongy. In production it is used as a stabilizing substance.

The essence of a gluten-free diet

The point is simple: you need to avoid eating foods that contain gluten. This is done to cleanse the body, restore the digestive system and its normal functioning.

Giving up gluten leads to positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. First of all, doctors recommend this diet to people with celiac disease. Simply put, this is an individual intolerance to gluten, which is often expressed by allergic reactions.

This diet is also indicated for the diseases of autism, schizophrenia and Down syndrome. Research shows that any change in genes and their excessive amount can disrupt the functioning of the body.

With changes like this in genes, the peptides produced during the breakdown of gluten are not digested. In the body, it is able to influence the organs of the nervous system. The person may have seizures and developmental delays.

In turn, a gluten-free diet is necessary for:

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• obesity;
• atherosclerosis;
• allergies to plant proteins;
• psoriasis;
• frequent migraines;
• chronic constipation.

Regular consumption of gluten can be harmful even for a healthy person.

Benefit

Gluten is not only harmful, but also beneficial:

• it becomes saturated with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and skeletal system;
• helps faster absorption of vitamins in the body;
• normalizes intestinal function;
• recovers quickly after prolonged illnesses and operations.

Advantages and disadvantages

A gluten-free diet (list of products later in the article) has numerous advantages. The body receives the most beneficial substances from vegetables, fruits and meat if you adhere to this diet.

Advantages	Cracking
The body gets rid of harmful wastes and toxins; Increases activity, improves mood; A varied diet; Feel good; Suitable for weight loss; Useful in baby food; It allows relief from various diseases.	It is necessary to constantly monitor the composition of the products; Lack of vitamins and minerals.

Eating gluten-free foods helps manage celiac disease and gluten intolerance. It's also a great way to fight intestinal disorders and reduce the risk of diabetes and cancer.

Gluten-free diet for weight loss

Gluten is a sticky protein that does not dissolve in water. It begins to settle on the back walls of organs, forming layers of fat on the body. There is a buildup of waste and toxins. Extra pounds appear.

Experts often recommend this type of diet for weight loss. Very often it is recommended for obese people. Avoiding gluten-containing foods helps cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.

This nutritional adjustment gives good results in weight loss. This happens by eliminating any sweet foods, fast food, pasta. If a person does not suffer from celiac disease or individual gluten intolerance, it is not necessary to completely exclude gluten-free products.

A gluten-free diet (list of products later in the article) has a number of features:

• increases hair growth, strengthens them;
• reduces various skin rashes, irregularities, roughness;
• improves the general condition of a person;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• it makes you feel full for a long time.

A diet with an almost complete exclusion of gluten is considered the most correct.

But its absence leads to a vitamin deficiency:

• group B;
• D;
• soccer;
• gland;
• some minerals.

Therefore, it is important to create a menu so that there are no vitamin deficiencies. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes many inconveniences, especially for young children. When ingested, gluten actively irritates the intestinal walls. It causes bloating, gas, diarrhea, constipation, rashes on the body and also weakens the immune system. To avoid this, you should choose a gluten-free menu.

A gluten-free diet (product list below) allows the use of:

• fresh and cooked fruit/vegetables;
• eggs of all birds;
• Nuts and seeds;
• legumes;
• fresh meat/fish, without adding marinade;
• seafood;
• dairy products;
• gluten-free baked goods/bread;
• compotes, fruit drinks, cocoa, tea;
• wildflower/linden honey;
• not all types of cereals.

Excluding cereals from the diet leads to a carbohydrate deficiency in the child. To prevent this from happening, it is important to diversify the menu with legumes, potatoes and eat lots of fruit and vegetables.

Cereals allowed:

• Buckwheat
• Corn
• Rice
• Mile
• Tapioca
• Soya beans

Parents should adhere to the following recommendations:

1. It is best to store gluten-free products in a specially designated compartment in the cabinet;
2. A special baking knife should be used;
3. Be sure to wash your hands when preparing food for your child at the same time as regular food;

4. Use separate plates;
5. Keep harmful products out of the reach of children;
6. The product should not be given to a child if its gluten content is questionable.

Allowed and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu so that essential substances for the body are not missing. Gluten can be replaced with a variety of products. And the food can be varied with various recipes.

The body receives trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare any dish, you should prepare it yourself from meat at home. Store-bought ground beef may contain wheat flour, breading and chemical additives. It will be useful to constantly eat fruits and vegetables.

Healthy foods	Harmful products
Vegetable oils; Eggs of all birds; Legumes; Fruits and vegetables; Dairy products, cheeses; Compotes/fruit drinks/cocoa/caffeinated drinks; Gluten-free baked goods; Cereals (rice, tapioca, buckwheat, lentils, soy); Fish meat; Seafood; Flower, lime honey; Peanuts; Legumes; Butter.	Cereals (barley, oats, millet, semolina, rye); Bakery products made from white and rye flour; Products containing meat; Semi-finished gelatine products; Fast food; Fermented drinks, juices, whiskeys, bourbons, lemonades; Mayonnaise, various sauces, tomato paste, condiments; Canned food; French fries; Store-bought fruit/vegetable purees; Candies.

Banned foods contain a lot of gluten.

This diet prohibits the taking of certain medications in tablet form.

Food additives prohibited

When following a gluten-free diet, the following food additives should be excluded:

• E160 – carotenes, colourants;
• E150 – sugar color (caramel);
• E150c – ammonia caramel;
• E150d – caramel ammonium sulphate (food colouring);
• E411 – oat gum (used in the cosmetics industry);
• E636 – maltol (confectionery products);
• E471 – stabilizer (used to extend the shelf life of products);
• E953 – isomalt (added to roasted meats, jams, chocolate, chewing gum, ice cream);
• E965 – maltitol (added to sweets, chocolate, chewing gum).

What foods can be included in a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

• soups with vegetable/meat broth;
• Porridge;
• gluten-free baked goods;
• fruit purees/salads;
• vegetable stews;
• meatballs, cutlets;
• cottage cheese with any fruit;
• casseroles;
• scrambled eggs, omelettes, poached eggs.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of permitted and prohibited foods is above)can be represented by this menu option:

Day of the week no. 1	Breakfast: cottage cheese with any fruit, green tea; Lunch: beef broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week no. 2	Breakfast: boiled eggs (2 pieces), steamed meatballs, tea; Lunch: vegetable broth, baked chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, peas.
Day of the week no. 3	Breakfast: vegetable omelette, banana and strawberries with Greek yogurt, tea; Lunch: chicken soup with buckwheat, vegetables; Snack: cottage cheese with fruit, fermented cooked milk; Dinner: French meat, vegetables.
Day of the week no. 4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: herbed ricotta, gluten-free bread/chips; Dinner: French fish, vegetables.
Day of the week no. 5	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey broth soup, vegetables; Snack: cottage cheese casserole, kefir; Dinner: buckwheat, steamed chicken cutlets, vegetables.
Day of the week no. 6	Breakfast: cottage cheese, fruit with Greek yogurt, tea; Lunch: tomato cream, salad with chicken and vegetables; Snack: cornmeal pancakes with jam, a glass of kefir; Dinner: rice with courgettes and tomatoes, baked chicken.
Day of the week no. 7	Breakfast: poached eggs, fruit, tea; Lunch: soup with mushrooms, salad with meat and vegetables; Snack: cottage cheese with fruit, kefir; Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

People with diabetes are encouraged to eat gluten-free foods, but not all.Not all gluten-free foods have an adequate glycemic index.For example, people with diabetes are advised to eat oatmeal, as its glycemic index is suitable for maintaining the required blood sugar level.

With the help of properly selected nutrition, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.

Sometimes gluten affects the intestines of patients. Then the doctor introduces gluten-free foods into the diet to provide all the nutrients for the required functioning.

The dangers of a gluten-free diet

The dangers of this diet are:

• lack of vitamins B and D;
• poor absorption of vitamins.

Because of this, weakness, apathy and lack of concentration may occur.

Contraindications

You should not adhere to such a diet if:

• pregnancy;
• anorexia;
• acute and chronic diseases;
• postoperative period;
• menopause;
• hormonal changes;
• endocrine diseases;
• heart disease.

Gluten intolerance can only be detected by blood tests. This type of nutrition should be selected by a doctor.

First course recipes for a gluten-free diet

Tagliatelle with vegetables

Necessary:

• tomatoes – 3-4 pieces;
• pepper – 2 pieces;
• lamp;
• ½ carrot;
• rice noodles;
• chicken broth.

Cooking method:

1. Wash and chop the vegetables.
2. Bring the broth to a boil.
3. Add vegetables, cook for 10 minutes.
4. Add noodles, cook until fully cooked.
5. Salt to taste.

Mushroom soup

Necessary:

• mushrooms – 0. 5 kg;
• ½ carrot;
• lamp;
• potatoes – 2-3 pieces

Cooking method:

1. Wash the mushrooms and chop them.
2. Boil water in a pan.
3. Add the mushrooms.
4. Chop carrots, onions, potatoes. Add to pan.
5. Salt to taste.
6. Cook the soup until fully cooked.

Second courses

Fish in French

Necessary:

• tilapia/pangasius fillet – 1 kg;
• tomatoes – 5 pieces;
• lamp;
• eggs – 7-8 pieces;
• pepper – 2 pieces;
• potatoes – 5 pieces;
• milk/cream – 0. 5 l;
• cheese;
• salt.

Cooking method:

1. Defrost the fish, wash it and cut it. Fill the entire pan with it.
2. Wash and chop the vegetables.
3. Arrange the tomatoes in the second layer, the peppers in the third, the onions in the fourth, the potatoes in the fifth.
4. Mix the eggs with the cream/milk and add the salt. Fill everything.
5. Salt to taste.
6. Bake for 40-50 minutes until cooked through.
7. Finally sprinkle with cheese.

Vegetable stew

Necessary:

• courgettes – 2 pieces;
• aubergines – 2 pieces;
• tomatoes – 3-4 pieces;
• ½ onion;
• peppers – 3 pieces;
• homemade tomato – 100 ml;
• salt.

Cooking method:

1. Wash the vegetables.
2. Dice.
3. Pour into a hot pan. Fry for 15-20 minutes.
4. Pour in the tomato. Cook for another 20 minutes.
5. Salt to taste.

Sweet

Casserole without wheat flour

He will need it:

• ricotta – 800 gr;
• sugar – 1 glass;
• eggs – 3 pieces;
• potato starch - 2 tbsp. L. ;
• salt.

Cooking method:

1. Add an egg to the cottage cheese. Beat until smooth.
2. Break 2 eggs, separate the yolks from the whites.
3. Pour the sugar (half a glass) into the container with the egg yolks. Hit.
4. Beat the egg whites until airy peaks appear. Add salt.
5. Add the egg yolks to the ricotta. Add the remaining sugar and potato starch. Hit.
6. Pour in the egg whites. Mix everything.
7. Pour the mixture into a greased mold.
8. Cook for 30-40 minutes at 180 degrees.

waffles

You will need:

• eggs – 4 pieces;
• rice flour – 125 g;
• corn flour – 125 g;
• sunflower seed oil – 150 ml;
• water – 150 ml;
• salt;
• container with high sides.

Cooking method:

1. Break the eggs into a bowl. Mix until frothy.
2. Add salt, rice flour. Mix.
3. Add the corn flour. Hit.
4. Carefully pour in oil and water. Mix.
5. Baking.
6. It can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Necessary:

• mushrooms – 500 gr;
• chicken meat (breast) – 200 g;
• lettuce leaf – 6-7 pieces;
• crackers – 100 g;
• cheese – 100 g;
• sour cream – 1 tbsp. L.

Cooking method:

1. Wash and chop the mushrooms. To fry.
2. Fry the chicken, add salt.
3. Cut the lettuce and cheese.
4. Prepare the crackers. Add to salad.
5. Add all ingredients to a bowl, mix with sour cream and salt.

Sea Salad

Necessary:

• mussels – 100 gr;
• sirtaki – 100 g;
• tomatoes – 3-4 pieces;
• lemon juice;
• salt;
• olive oil – 1 tbsp. table spoon.

Cooking method:

1. Place the mussels in a salad bowl.
2. Cut the sirtaki into cubes.
3. Wash the tomatoes and cut them into cubes.
4. Add salt, lemon juice, drizzle with olive oil.

Price of the diet

On average, the price of a weekly menu starts from $ 30. All ingredients can be purchased in ordinary hypermarkets. There are also shops selling gluten-free products. They cost several times more there. Therefore, it will be cheaper to cook all the food at home.

results

Weight loss on this diet occurs within a week. You can lose 3 kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleansed and returns to normal after 1-1. 5 months.

Reviews

This diet has a positive effect on health.

People who have tried this diet are satisfied with the results:

• the intestines are cleaned;
• chronic diseases disappear;
• lightness appears;
• weight decreases;
• skin condition improves;
• the risk of allergic reactions is reduced.

The gluten-free diet has rightly gained its popularity. It is very beneficial for the body and gives a lot of positive results, and thanks to the large list of products, you can create not only a healthy, but also a tasty menu.