Gluten Free Diet List, Sample Menu
By Gluten-Free Diet Menu and Healthy Tips
Gluten is a type of protein usually found in grains and is normally easy to digest. For some people, gluten can cause intestinal problems and make digestion difficult due to various reasons. Those who experience problems such as gas, indigestion, and bloating after consuming gluten-containing food should create a gluten-free diet list and change their diet.
Gluten Free Diet List
Gluten digestion problems are most common in the disease called Celiac disease in medical terms. Gluten causes small intestine problems in celiac patients and problems occur in the process of making nutrients useful to the body in the intestine. Apart from people with celiac disease or wheat allergy, gluten can sometimes cause discomfort in the body. In other words, gluten intolerance may occur. In such cases, a gluten-free diet can be recommended.
We can say that gluten-free diet has become a topic that has come to the agenda more with Canan Karatay. Prof. Dr. Canan Karatay argues that gluten in foods produced with the technologies used today is no longer healthy. For this reason, she says that options produced with poor quality flour, especially in bread production, are harmful.
Since foods rich in vitamin B are avoided in a gluten-free diet, complaints such as forgetfulness, fatigue, and weakness may occur. These problems can be prevented by adding foods with similar nutritional value to gluten-containing foods to the diet. For example, buckwheat, quinoa, flaxseed, and gluten-free breads can be preferred.
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What is a Gluten-Free Diet?
How to Do a Gluten-Free Diet?
Gluten-free diet: It is a nutrition program prepared with food varieties that are high in nutritional value and can be an alternative to gluten-containing foods instead of foods that contain gluten. In addition to celiac patients, anyone planning a gluten-free life can follow this diet; of course, with the approval of a nutritionist.
A gluten-free diet list cannot include the following: Wheat, barley, rye, oats (except those produced with some special processing), pastries, ready-made soups and bouillons, breakfast cereals, malt and malt-flavored drinks, semolina, pasta and noodles.
So, what are the foods that do not contain gluten? In other words, what are the prohibitions in the gluten-free diet? Let’s list them briefly: Fruits and vegetables, legumes, unprocessed nuts, low-fat milk and dairy products, meat varieties, eggs, potatoes, corn, rice, quinoa, flaxseed, chia seeds, buckwheat, corn and potato starch, oils, sugar.
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Gluten-Free Diet List – Sample Menu
Gluten-free diet examples are not uniform because adjustments need to be made according to the body structure, living conditions and personal characteristics of individuals. Special diet lists need to be made under the supervision of a nutritionist. After consulting a specialist, you can benefit from sample menus on the internet. You can also examine the list we will give now as an example of a gluten-free diet. In addition to the list below, you can eat 10 raw hazelnuts or almonds or 1 apple as snacks.
Monday
Breakfast: Gluten-free bread, raw vegetables (can be steamed), white cheese, 2 dried plums.
Lunch: Grilled fish, arugula salad, cornbread.
Dinner: Chicken sauté, rice yayla soup, seasonal salad.
Tuesday
Breakfast: Gluten-free breakfast cereal, 2 walnuts, 10 blueberries, half-fat milk.
Lunch: Flourless mushroom omelet, gluten-free bread, tomato, cucumber.
Dinner: Olive oil leek, cornbread, yogurt.
Wednesday
Breakfast: Gluten-free bread, 2 walnuts, half-fat cheese, raw vegetables.
Lunch: Shepherd’s salad, beans with olive oil, gluten-free bread.
Dinner: Baked fish, ezogelin soup with rice, green salad.
Thursday
Breakfast: Curd cheese with parsley, olives, raw vegetables, gluten-free bread.
Lunch: Green salad, meatballs (without bread), rice pilaf.
Dinner: Boiled vegetables, lentil dish with minced meat, gluten-free bread.
Friday
Breakfast: Fresh vegetables, cornbread, half-fat kashar, 1 spoon of jam.
Lunch: Turkey in the oven with vegetables, flourless lentil soup, seasonal salad.
Dinner: Spinach dish, tzatziki with dill, gluten-free bread.
Saturday
Breakfast: 1 apple, cornbread, fresh vegetables, 1 egg.
Lunch: Zucchini with olive oil, tomato soup, yogurt, tomatoes, cucumber.
Dinner: Sauteed vegetables with chicken, ayran.
Sunday
Breakfast: Cheese omelet, fresh vegetables, 2 walnuts.
Lunch: Grilled steak, roasted red peppers, cornbread
Dinner: Tuna salad, tomato soup, 2 walnuts.
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Gluten-Free Diet Tips
Paying attention to packaged foods is one of the most important points in a gluten-free diet. Because even though it may seem like there is no gluten in it from the outside, many packaged products may contain gluten.
In order not to take risks, it would be appropriate to stay away from ready-made foods as much as possible.
If you are going to eat outside, options such as soup that are likely to contain gluten should be avoided.
Pasta and bulgur pilaf, which are consumed as a general habit in many meals, should be removed from the nutrition list.
Fibrous foods should definitely be added to the gluten diet list. Because constipation is among the common ailments in the gluten diet.
If you are following a gluten-free diet program, it would be appropriate to stay away from ready-made foods as much as possible in order not to take risks.
If you are going to eat outside, options such as soup that are likely to contain gluten should be avoided.
Pasta and bulgur pilaf, which are consumed as a general habit in many meals, should be removed from the nutrition list.
Fibrous foods should definitely be added to the gluten diet list. Because constipation is among the common ailments in the gluten diet.
If you do not want a gluten-free diet to cause constipation, you should create your list correctly and meticulously.
Oats are a controversial food in gluten diets. If oat consumption does not cause digestive problems, it can be added to the diet list with expert approval.
In the gluten-free diet list, the eyes first look for pastries. Research is made on whether gluten-free diet cakes, gluten-free diet desserts, gluten-free diet cookies are possible.
In this regard, it is possible to find delicious recipes prepared with gluten-free almond flour, hazelnut flour, etc.
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Does a Gluten-Free Diet Make You Lose Weight?
Studies show that there is no significant difference in weight between people who eat normally and those who follow a gluten-free diet.
Of course, there are those who lose weight on a gluten-free diet, but this is not because they remove gluten from their lives, but because most of us are forced to stay away from refined carbohydrates in our lives.
It is highly likely that an average of 3-4 kilos will be lost per month during the body’s adaptation to the gluten diet. However, a gluten diet is not a weight-loss diet.
A gluten-free diet should not be preferred for losing weight, but to prevent digestive problems caused by gluten and to improve health.
If a person who follows a gluten diet is overweight, they can use this as an opportunity to lose weight more easily. The important thing is to lose weight in a healthy way.
If you want to stay at your ideal weight while following a gluten-free diet, you should definitely pay attention to fat, sugar and calorie values when consuming foods.
The answer to the question of whether a gluten-free diet makes you lose weight is, in short, no, because the purpose of this type of diet is not to lose weight anyway, it is a necessity for those who are sensitive to gluten-free nutrition and a choice made in the light of research for others.
List of Foods Containing Gluten
