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

The list of gluten-free diet products is becoming more and more popular. 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. Thanks to its adhesive properties, bread has elasticity, and various sauces and margarine have a creamy texture. 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 must avoid foods that contain gluten. This is done in order 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. Put simply, it is an individual intolerance to gluten, which is most often expressed by allergic reactions.

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

With gene changes of this type, the peptides produced during the breakdown of gluten are not digested. In the body, it is able to affect the organs of the nervous system. The person may have epileptic seizures and developmental delay.

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

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• obesity;
• atherosclerosis;
• allergies to vegetable 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:

• saturates with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and bone system;
• helps faster absorption of vitamins in the body;
• normalizes bowel function;
• recovers quickly after long illnesses and operations.

Advantages and disadvantages

A gluten-free diet (list of products later in the article) has many benefits. The body gets the most useful substances from vegetables, fruits and meat if you follow this diet.

Advantages	Disadvantages
The body gets rid of harmful waste and toxins; Increases activity, improves mood; Varied nutrition; To feel good; Suitable for weight loss; Useful in baby food; It provides relief from various diseases.	It is necessary to constantly monitor the composition of the product; Lack of vitamins and minerals.

Eating gluten-free foods helps manage celiac disease and gluten intolerance. It is also a great way to combat intestinal discomfort and reduce the risk of diabetes and cancer.

Gluten-free diet for weight loss

Gluten is an adhesive protein that does not dissolve in water. It begins to settle on the back walls of the organs, forming fatty layers on the body. There is an accumulation of waste and toxins. Excess weight appears.

Experts often recommend this type of diet for weight loss. It is most often recommended for people who are obese. Avoiding gluten-containing foods helps to clean the gastrointestinal tract, improve intestinal motility and speed up metabolism.

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

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

• increases hair growth, it is stronger;
• reduces various rashes, bumps, skin roughness;
• improves the general condition of a person;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• maintains a feeling of satiety for a long time.

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

But its lack implies a lack of vitamins:

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

Therefore, it is important to create a menu so that there is no lack of vitamins. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes a lot of discomfort, 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.

The gluten-free diet (list of products below) allows the use of:

• fresh and cooked vegetables/fruits;
• eggs of all birds;
• nuts and seeds;
• legumes;
• fresh meat/fish, without adding marinade;
• sea food;
• milk products;
• gluten-free pastries/bread;
• compotes, fruit drinks, cocoa, tea;
• flower/linden honey;
• not all types of grains.

Excluding cereals from the diet leads to a lack of carbohydrates in the child. To prevent this from happening, it is important to diversify the menu with legumes, potatoes, and eat a lot of vegetables and fruits.

Allowed grains:

• Buckwheat
• Corn
• Rice
• Millet
• Tapioca
• Soy

Parents should adhere to the following recommendations:

1. It is better to keep gluten-free products in a specially designated section of the cupboard;
2. A special paring 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 dishes;
5. Keep harmful products out of reach of children;
6. The product must not be given to a child if the gluten content is suspected.

Allowed and prohibited products

The gluten-free diet includes a list of products that will help you create the most balanced menu so that the body does not lack essential substances. Gluten can be replaced by various products. And the food can be varied according to 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, then prepare it yourself from meat at home. Store-bought ground meat may contain wheat flour, breading and chemical additives. It will be beneficial to eat vegetables and fruits all the time.

Healthy food	Harmful products
Vegetable oils; Eggs of all birds; Legumes; Fruits and vegetables; Dairy products, cheeses; Compotes/fruit drinks/cocoa/drinks containing caffeine; Gluten-free bakery products; Cereals (rice, tapioca, buckwheat, lentils, soy); Fish meat; Sea food; Floral, linden honey; Nuts; Legumes; Butter.	Cereals (barley, oatmeal, millet, semolina, rye); Bakery products made from white and rye flour; Products containing meat; Jellied semi-products; Fast food; Fermented drinks, juices, whiskey, bourbon, lemonades; Mayonnaise, various sauces, tomato paste, spices; Canned food; Chips; Store-bought fruit/vegetable puree; Candies.

Forbidden foods contain a lot of gluten.

This diet prohibits taking certain pills.

Prohibited food additives

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

• E160 – carotenes, dyes;
• E150 – sugar color (caramel);
• E150c – ammonia caramel;
• E150d – ammonium sulfate caramel (food coloring);
• E411 – oat gum (used in the cosmetic industry);
• E636 – maltol (confectionery products);
• E471 – stabilizer (used to extend the shelf life of the product);
• E953 – isomalt (added to baked meat, jam, chocolate, chewing gum, ice cream);
• E965 – maltitol (added to candies, chocolate, chewing gum).

What foods can you include in a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

• soups with vegetable/meat broth;
• porridge;
• Gluten-free pastries;
• Fruit purees/salads;
• vegetable stews;
• meatballs, cutlets;
• cottage cheese with any fruit;
• casseroles;
• scrambled eggs, omelets, poached eggs.

Weekly menu for a gluten-free diet

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

Day of the week no. 1	Breakfast: fresh cheese with any fruit, green tea; Lunch: beef stew/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week no. 2	Breakfast: boiled eggs (2 pcs), steamed meatballs, tea; Lunch: vegetable soup, roasted chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, green peas.
Day of the week no. 3	Breakfast: vegetables in omelette, banana with strawberries with Greek yogurt, tea; Lunch: chicken soup with buckwheat, vegetables; Snack: fresh cheese with fruit, fermented baked milk; Dinner: French meat, vegetables.
Day of the week no. 4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: fresh cheese with herbs, gluten-free bread/crisps; 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: fresh cheese, fruit with Greek yogurt, tea; Lunch: tomato cream soup, salad with chicken and vegetables; Snack: cornmeal pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomatoes, roasted chicken.
Day of the week no. 7	Breakfast: poached eggs, fruit, tea; Lunch: soup with mushrooms, salad with meat and vegetables; Snack: fresh 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 the appropriate glycemic index.For example, people with diabetes are advised to eat oatmeal, because their glycemic index is suitable for maintaining the necessary blood sugar level.

With the help of a properly selected diet, the body gets all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps to keep you healthy.

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

The dangers of a gluten-free diet

The dangers of this diet are:

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

This can lead to weakness, apathy and lack of concentration.

Contraindications

You should not follow 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 analyzing your blood. This type of diet should be chosen by a doctor.

Recipes for the first dish for a gluten-free diet

Noodles with vegetables

Required:

• tomatoes - 3-4 pcs. ;
• paprika - 2 pcs. ;
• bulb
• ½ carrot;
• rice noodles;
• chicken broth.

Cooking method:

1. Wash and chop the vegetables.
2. Boil the broth.
3. Add vegetables, cook for 10 minutes.
4. Add noodles, cook until completely cooked.
5. Add salt to taste.

Mushroom soup

Required:

• mushrooms - 0. 5 kg;
• ½ carrot;
• bulb
• potatoes - 2-3 pcs.

Cooking method:

1. Wash and chop the mushrooms.
2. Boil water in a pot.
3. Add the mushrooms.
4. Chop the carrot, onion, potato. Add to the pan.
5. Add salt to taste.
6. Cook the soup until it is completely cooked.

Other courses

Fish in French

Required:

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

Cooking method:

1. Thaw the fish, wash and cut it. Fill the entire pan with it.
2. Wash and chop the vegetables.
3. Put tomatoes in the second layer, peppers in the third, onions in the fourth, potatoes in the fifth.
4. Mix eggs with cream/milk and salt. Fill in all.
5. Add salt to taste.
6. Bake in the oven for 40-50 minutes until completely cooked.
7. At the end, sprinkle with cheese.

Vegetable stew

Required:

• Zucchini - 2 pcs. ;
• eggplants - 2 pcs. ;
• tomatoes - 3-4 pcs. ;
• ½ onion;
• paprika - 3 pcs. ;
• homemade tomatoes - 100 ml;
• salt.

Cooking method:

1. Wash the vegetables.
2. Cut into cubes.
3. Pour into a hot pan. Fry for 15-20 minutes.
4. Pour in the tomatoes. Cook for another 20 minutes.
5. Add salt to taste.

Dessert

Casserole without wheat flour

It will take:

• fresh cheese - 800 gr;
• sugar - 1 cup;
• eggs - 3 pcs. ;
• potato starch - 2 spoons. 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 sugar (half a glass) into the bowl with egg yolks. Beat.
4. Beat the egg whites until light peaks form. Add salt.
5. Add the egg yolk to the cottage cheese. Add the remaining sugar and potato starch. Beat.
6. Pour in the egg whites. Mix everything.
7. Pour the dough into a greased mold.
8. Bake for 30-40 minutes at 180 degrees.

Waffles

you will need:

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

Cooking method:

1. Crack the eggs into a bowl. Mix until frothy.
2. Add salt, rice flour. Mix.
3. Add cornmeal. Beat.
4. Carefully pour the oil and water. Mix.
5. Bake.
6. It can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Mandatory:

• mushrooms - 500 g;
• chicken meat (breast) – 200 g;
• lettuce leaf - 6-7 pcs. ;
• crackers - 100 g;
• cheese - 100 g;
• sour cream – 1 spoon. l.

Cooking method:

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

Seafood salad

Required:

• mussels - 100 g;
• sirtaki - 100 g;
• tomatoes - 3-4 pcs. ;
• lemon juice;
• salt;
• olive oil – 1 spoon. a 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, season with lemon juice, season with olive oil.

Dietary price

On average, the weekly menu price starts at $30. All ingredients can be bought in regular hypermarkets. There are also gluten-free convenience stores. They cost many times more there. Therefore, it will be more economical to cook all the food at home.

results

Weight loss with this diet happens within a week. You can lose 3 kg. Manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleaned and return 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 bowels are cleansed;
• chronic diseases disappear;
• lightness appears;
• weight decreases;
• skin condition improves;
• the risk of allergic reactions is reduced.

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